What is the Difference Between Probiotics and Prebiotics?

Let's face it: When your stomach is bloated, and you're battling gas, constipation or other abdominal discomfort, you probably have little to no desire to do anything. All you want is relief. And while there are several over-the-counter medications that TV commercials advertise to calm these symptoms, the result is never permanent. It's merely a band-aid fix covering a bigger problem. Your digestive system and gut health is directly linked to your immune system. It can be beneficial for some people to make changes to their diet to give the body precisely what it needs to support gut health improvement. As the saying goes; heal your gut, heal your life.

Gut Health and Supporting Proper Digestion

How are bacteria related to your intestines?

Understanding the connection between your digestive system and the bacteria that live in your body—your microbiome—is essential to healing your gut, calming your symptoms, and boosting your immune health.1 Not only can poor gut health lead to inflammation, but it can also cause immune issues or leaky gut syndrome—the permeability of your intestinal walls that causes tiny particles to enter your bloodstream. (2, 3)

When your gut properly digests food, the nutrients pass through your intestinal walls into your bloodstream. But when your gut lining becomes more permeable, toxins and bacteria enter your bloodstream and cause additional issues like food sensitivities, irritable bowel disease, thyroid issues and more. (3)

The good news is that improving your gastrointestinal system and sustaining a healthy gut is possible! One way is by adding pre-and probiotics to your diet. Both assist the bacteria in your body in different ways. (2)

What are probiotics?

If you've researched gut health before, you've likely encountered the word probiotics. So, what are they? Simply put, probiotics (or microbes) are the good bacteria (live microorganisms) and/or yeasts that live in your body naturally. Their job is to fight off harmful bacteria. If your body lacks good bacteria and has too much of the bad, then your body will struggle to digest food properly, create vitamins, or breakdown or absorb the medications you take. (1)

Two of the most common types of probiotic bacteria are Lactobacillus and Bifidobacterium. Our digestive, urinary, and genital systems typically contain Lactobacillus bacteria, but you can also find it in the following probiotic-rich fermented foods:(1, 2, 4)

Yogurt
Cottage cheese
Kombucha
Sauerkraut
Kimchi
Pickles
Sourdough bread

Bifidobacterium, however, lives in our intestines and fights organisms that can cause issues like diarrhea. Probiotics also contain good yeast, and the most common type is Saccharomyces boulardii. (1, 2, 5)

If you aren't sure if a particular food contains probiotics or not, check the label for the words "live and active cultures."1 There are also several supplemental probiotics you can purchase and take as a capsule, pill or powder. However, not every probiotic is a one-size-fits-all solution to your digestive health.

Taking a probiotic or adding probiotic-rich foods to your diet can improve your digestion and rebuild your intestinal walls. But some probiotics work differently than others. So you should always consult with your doctor and health coach before altering your diet to ensure your body gets just what it needs.

What are prebiotics?

Fibers that help create a supportive environment for your microbes (your good gut bacteria) are called prebiotics. They stimulate the growth of good gut bacteria. Still, your body cannot digest prebiotics without the help of good bacteria, which is why your body needs both pre-and probiotics. (6)

Examples of prebiotic foods include: (2, 7)

Jerusalem Artichoke
Garlic
Asparagus
Cabbage
Onions
Potatoes (boiled)
Bananas
Apples
Grapefruit
Walnut
Oats
Chia Seeds

While adding pre-and probiotic foods to your diet can improve your overall gut health, it's essential to understand that continuing to consume inflammatory and harmful chemicals will defeat the purpose. Avoiding things like processed foods, sugars, and soy is just as critical.

Before you make any changes within your gut health routine, it is important to be sure no major underlying health problems exist that could be causing your symptoms. With that said, speak to your doctor or healthcare professional to make sure you're not missing something more serious.

Work with a Nutrition Coach to Support Gut Health

Navigating a healthier lifestyle routine may intimidate you, but connecting with a certified integrative nutrition coach can guide you through your journey with ease and confidence! Learn more about the Wheatgrass Warrior Approach today.

Resources

“Probiotics.” Cleveland Clinic. Retrieved from: https://my.clevelandclinic.org/health/articles/14598-probiotics (Accessed 03/13/2021).
“Prebiotics vs. Probiotics: What’s the Difference?.” Cleveland Clinic. Retrieved from: https://health.clevelandclinic.org/prebiotics-vs-probiotics-whats-the-difference/ (Accessed 03/13/2021).
“Leaky gut: What is it, and what does it mean for you?” Harvard Health Publishing. Retrieved from: https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451 (Accessed 03/13/2021).
“Lactobacillus.” WebMD. Retrieved from: https://www.webmd.com/vitamins/ai/ingredientmono-790/lactobacillus (Accessed 03/13/2021).
“Bifidobacteria.” WebMD. Retrieved from: https://www.webmd.com/vitamins/ai/ingredientmono-891/bifidobacteria (Accessed 03/13/2021).
“Prebiotics, probiotics and your health.” Retrieved from: https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058 (Accessed 03/13/2021).

“How to Pick the Best Probiotic for You.” Cleveland Clinic. Retrieved from: https://health.clevelandclinic.org/how-to-pick-the-best-probiotic-for-you/ (Accessed 03/13/2021).