Probiotics and Prebiotics - Let's have and grow some good bacteria in our body

If you're a regular reader of the health sections in newspapers and magazines, the chances are you'll have come across the terms ‘probiotics' and ‘prebiotics'. Or maybe you've noticed these words on yogurts and other dairy products with messages claiming that they benefit your health. 

You might be wondering what they actually are, what they do and what the difference is between them.  Research into probiotics and prebiotics is growing at a rate of knots, with some interesting results - some positive and some inconclusive.  So, how do you know whether they can help you?

  

What are probiotics?

 

Probiotics are live microbes that can be formulated into many different types of product, including foods, drugs, and dietary supplements. Species of Lactobacillus and Bifidobacterium are most commonly used as probiotics, but the yeast Saccharomyces cerevisiae and some E. coli and Bacillus species are also used as probiotics.

Lactic acid bacteria, including Lactobacillus species, which have been used for preservation of food by fermentation for thousands of years, can serve a dual function by acting as agents for food fermentation and, in addition, potentially imparting health benefits. 

Hence, probiotics are believed to be beneficial, or helpful, to our health - these are often referred to as ‘good' bacteria.

 

 

What are prebiotics?

 

Prebiotics are dietary substances (mostly consisting of non-starch polysaccharides and oligosaccharides poorly digested by human enzymes) that nurture a selected group of microorganisms living in the gut.

They occur naturally in these foods but can also be synthesized and added to foods. Prebiotics remain undigested until they reach your large intestine. Here, they encourage the growth of helpful bacteria by acting as a "food" for them to eat.

Unlike probiotics, most prebiotics are used as food ingredients—in biscuits, cereals, chocolate, spreads, and dairy products, for example. Commonly known prebiotics are:

· Oligofructose

· Inulin

· Galacto-oligosaccharides

· Lactulose 
· Breast milk oligosaccharides

 

Fermentation of oligofructose in the colon results in a large number of physiologic effects, including:

• Increasing the numbers of bifidobacteria in the colon
• Increasing calcium absorption
• Increasing fecal weight
• Shortening gastrointestinal transit time
• Possibly, lowering blood lipid levels

The increase in colonic bifidobacteria has been assumed to benefit human health by producing compounds to inhibit potential pathogens, by reducing blood ammonia levels, and by producing vitamins and digestive enzymes.

 

                                              

Where are they found?

 

Probiotics can be found in certain cultured yogurts and dairy products. ‘Cultured' means they contain bacteria. They can also be found in –

                             

Olives                                              Sauerkraut

Kombucha tea                                Blue algae / Microalgae

Kimchi                                             Miso Soup

Soft Cheeses like Gouda                Kefir

Tempeh                                           Sourdough Bread

Buttermilk                                       
Sour Pickles (choose naturally fermented varieties where vinegar wasn't used in the pickling process)

In these products, fermentation occurs, which means the bacteria produce an acid which improves flavor and texture. Lactobacillus and Bifidobacterium are two bacteria commonly found in these yogurts and drinks. You may have noticed these names on product packaging.

It's worth remembering, that specific bacteria have specific probiotic effects - known as ‘strain-specific' probiotics. This means that, for example, if you suffer from constipation, 

Lactobacillus may relieve symptoms but Bifidobacterium may not. Also, we are all humans and all unique, so if a friend has similar symptoms to yours and recommends a product, you may not find it works for you.

Prebiotics can be found in lots fruit and vegetables - especially the fibrous ones such as those with skins on, for example:-

Chicory root

Jerusalem artichoke (NOTE: Jerusalem artichoke is NOT the green globe artichoke you see at the store. It’s a totally different plant.)

Dandelion greens

Garlic

Leek

Onion

Asparagus

Wheat flour, bran

Banana

Blackberries

Blueberries, Boysenberries, Strawberries, Raspberries, Cranberries, Raisins

Brussels sprouts

Honey

Below are some examples of probiotcs and prebiotics and their potential benefits which you may notice on food labeling.

PROBIOTICS

• Name (strain):Lactobacilli and Bifidobacteria
• Sources: certain yogurts, other cultured dairy products and some non-dairy products
• Potential benefits: may improve gut health and immunity

PREBIOTICS

• Name: Inulin, fructo-oligosaccharides (FOS), polydextrose, arabinogalactan, Polyols:lactulose, lactitol
• Sources: whole-grains, onions, bananas, garlic, honey, leeks, artichokes, fortified foods/drinks, dietary supplements
• Potential benefits:may improve gut health; may improve calcium absorption

 

How are they helpful to our health?

 

To understand how probiotics and prebiotics work, you need to know what happens in your digestive tract when you have a drink, snack or meal. Food and drink passes from your mouth into your stomach, into your small intestine and eventually into your large intestine (colon). 

Along the way, it's broken down into smaller and smaller components, called nutrients, which are absorbed. But with some foods, this doesn't happen and food reaches the colon undigested - this is where pro and prebiotics come in.

When we eat such foods, fermentation occurs in our colon and this gives off gases that can cause embarrassing 'wind'! However, this is not a reason to avoid prebiotic foods as they also produce fatty acids - these may not sound very nice but they're good, because they slow down the growth of harmful bacteria and help gut regularity.

There is some evidence that having a balance of microflora in our digestive tract may also improve our immune system, reduce the risk of cancer and provide relief of symptoms associated with the following conditions. Bear in mind though, that more studies need to be done before experts agree on these benefits.

• Antibiotic-associated diarrhoea (ABD)
• Irritable Bowel Syndrome (IBS)
• Inflammatory Bowel Disease (IBD)
• Lactose intolerance
• Allergies

Prebiotics affect intestinal bacteria by increasing the numbers of beneficial anaerobic bacteria and decreasing the population of potentially pathogenic microorganisms.

Prebiotics Benefits -

• Metabolic effects: production of short-chain fatty acids, fat metabolism, absorption of ions (Ca, Fe, Mg)
• Enhancing host immunity (IgA production, cytokine modulation, etc.) 

Probiotics are intended to assist the body’s naturally occurring gut microbiota. Some probiotic preparations have been used to prevent diarrhea caused by antibiotics, or as part of the treatment for antibiotic-related dysbiosis.

Studies have documented probiotic effects on a variety of gastrointestinal and extraintestinal disorders, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), vaginal infections, and immune enhancement. Some probiotics have been shown to increase survival of preterm neonates.

Probiotics have also been investigated in relation to atopic eczema and complications of liver cirrhosis. Although there is some clinical evidence for the role of probiotics in lowering cholesterol, the results are conflicting.

Symbiosis between microbiota and the host can be optimized by pharmacological or nutritional interventions in the gut microbial ecosystem using probiotics or prebiotics leads to following benefits:-

Immunologic benefits

• Activate local macrophages to increase antigen presentation to B lymphocytes and increase secretory immunoglobulin A (IgA) production both locally and systemically
• Modulate cytokine profiles
• Induce hyporesponsiveness to food antigens

Nonimmunologic benefits

• Digest food and compete for nutrients with pathogens
• Alter local pH to create an unfavorable local environment for pathogens
• Produce bacteriocins to inhibit pathogens
• Scavenge superoxide radicals
• Stimulate epithelial mucin production
• Enhance intestinal barrier function
• Compete for adhesion with pathogens
• Modify pathogen-derived toxins

How to keep your bacteria balanced!

For most of us, the answer is simple - stick to a balanced diet that contains plenty of carbohydrate, especially whole-grains and fruit and vegetables, and don't eat more than the recommended amount of protein, fat and sugar. Generally speaking, this means that one-third of your plate should consist of carbohydrate, one-third fruit and vegetables and the remaining third mainly protein and dairy. It's important too, to have plenty of fluid to keep your gut moving and flush out bacteria.

Unless you're concerned about problems with your digestive tract, it's not necessary to buy ‘specialist' products in the form of cultured yogurts and drinks. As you can see, pro and prebiotics can be found in many foods we eat every day - and which are less costly! If you decide to try specialist products, evidence suggests that the product should be consumed daily for at least one month before any benefits are experienced. After that, you should continue to take the product daily, otherwise there will be no long-term benefit.

If, however, you're not feeling better at the end of a month, it may be that your body is taking a little longer to adjust, or that you may be more suited to a different product. You may also want to consider whether you are under any particular stress at the moment, have recently been poorly or taking any medication - all these things can upset our gut. And finally, if you are at all concerned about any aspect of the above, please seek advice from your GP.

Some Questions and Answers related to Probiotics and Prebiotics - 

Question: What are probiotics and prebiotics? How can I benefit from consuming them?

Answer: Probiotics are “good” bacteria that help keep your digestive system healthy by controlling growth of harmful bacteria. Prebiotics are carbohydrates that cannot be digested by the human body. They are food for probiotics. The primary benefit of probiotics and prebiotics appears to be helping you maintain a healthy digestive system.

Question: What foods are good sources of probiotics?

Answer: One of the best sources of probiotics is yogurt. It has good bacteria like lactobacillus or bifidobacteria. Look for “live or active cultures” on the label to be sure your favorite brand of yogurt is a rich source of probiotics. Other good food sources are sauerkraut, miso soup, fermented, soft cheeses (like Gouda), and even sourdough bread. The common feature of all these foods is fermentation, a process that produces probiotics.

Question: What foods are good sources of prebiotics?

Answer: To help maintain healthy level of prebiotics, you can feed them with the foods you eat. Foods rich in prebiotics include asparagus, Jerusalem artichokes, bananas, oatmeal, and legumes.

Also Read:-

Its Fiber Food That Makes You Feel Full Faster

Lets know the facts - Fat and Cholesterol

Spice up your Life - Cut back salt / sodium

Maintain a healthy heart with a healthy lifestyle

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