There are trillions of tiny critters living in your gut that are vital to your health. They need to be lovingly fed and cared for, as they are key players in the ecosystem inside your body referred to as the microbiome. This microbiome plays a huge role in your well-being, extending far beyond your gut health. Though other areas inside the human body are home to beneficial organisms, the largest concentration of the human microbiome is found in the gut, that is, your large and small intestines and stomach.
Research on the human microbiome have shown that changes in immunity may be directly linked to a “dysbiotic” flora of the gut, meaning, an imbalance in the bacterial composition. There are three types of dysbiosis: loss of beneficial bacteria, an overgrowth of potentially pathogenic bacteria, and the loss of overall bacterial diversity. In addition to affecting immunity, such imbalances of the gut microbiome have been linked to serious, and even life-threatening, health conditions. Thus, maintaining a healthy environment in the intestines is a wise preventative approach to your overall health and well-being, and this is where a basic understanding of prebiotics and probiotics is helpful.
What Are Prebiotics & Probiotics?
Probiotics are foods or supplements that contain live microorganisms that maintain or improve the "good" bacteria (normal microflora) in the body. Probiotics are in foods such as kimchi, sauerkraut, tempeh, brined pickles and fermented vegetables, kefir, miso, aged cheeses, kombucha, sourdough, and yogurt.
Prebiotics are typically high-fiber foods that aren’t digestible by your body, but that can feed and help good bacteria grow in your gut. Prebiotics are in foods such as whole grains, bananas, salad greens, onions, garlic, soybeans, dandelion greens, apples, oatmeal and artichokes. Please note: not all dietary fibers are prebiotics. Established prebiotics include inulin, fructo-oligosaccharides (FOS), and galacto-oligosaccharides (GOS).
Probiotics and prebiotics are now added to some foods, and also available as dietary supplements. This makes it easy for anyone to maintain a healthy gut microbiome – even finicky eaters, people with food sensitivities or allergies, and those who prefer not to scrutinize their daily food consumption.
Do You Need Them Both?
A healthy gut microbiome requires a healthy balance of prebiotic and probiotic intake. The pre- and probiotic symbiosis, or well-balanced working relationship, is often taken for granted and goes unnoticed... until suddenly, things aren’t quite running as they should be! Though it’s sometimes asymptomatic, dysbiosis (the imbalance mentioned above) may rear its ugly presence with abdominal pain, bloating, and even vomiting.
Imbalances in the microbiome can arise from numerous causes, including infections, antibiotic use, or a variety of factors in a person's diet. (Details on dietary no-no’s and how to protect your gut microbiome can be found below.) It’s important not to ignore symptoms of an imbalance, as they’re often your first opportunity to keep more serious health problems from developing.
The use of prebiotics and probiotics together is called microbiome therapy. You don’t need to take a prebiotic for probiotics to work, but taking them might make your probiotics more effective. Prebiotic/probiotic blends make it easy to keep your microbiome in balance.
Do They Work Right Away?
Levels of the various bacteria in your gut microbiome can’t be rebalanced overnight. When starting prebiotic and/or probiotic adjustments in your diet or through supplementation, beneficial results can take two to eight weeks. Be consistent and patient; your diligence will soon be rewarded.
Are Prebiotics and Probiotics Safe?
Most healthy adults can safely add prebiotics and probiotics to their diets. Initially, some people experience gas, bloating, or constipation. These are temporary side effects. Serious side effects are rare, but if you break out in hives or experience extreme stomach pain after taking a prebiotic or probiotic, stop taking the supplement and contact a doctor to determine if you’re having a reaction. Individuals with autoimmune diseases, severe allergies, or who are undergoing cancer treatment should consult their health care provider before changing their diet or begin taking any supplements.
Physicians often advise patients of all ages to take a probiotic supplement while taking an antibiotic. This is to help restore the beneficial microorganisms the medicine inadvertently wipes out. Our great-tasting, chewable probiotic supplements for children and those who have difficulty swallowing pills are an all-natural option.
If your dog or cat is experiencing regular bouts of diarrhea, constipation, or bloating, or if they are on an antibiotic, they might also benefit from the addition of a pet probiotic and prebiotic supplement.
Every probiotic is different because of the variations in bacteria strains. When choosing a supplement, it’s important to know the microorganisms it contains, especially if you have certain allergies or health conditions. For example, if you’re lactose intolerant, you want to be sure you’re taking a lactose-free probiotic. Though many probiotic blends are proprietary, labels will clearly state if a product is dairy-free, vegetarian, and has any other certifications.
Should You Take Them Morning, Noon or Night?
Because stomach acids may harm prebiotic and probiotic microorganisms in supplements, it’s best to take them when stomach acid levels are low. Research indicates they may be most effective if taken about 30 minutes before a meal. That’s because stomach acids are lowest during a fast or before eating. For the majority of people, that meal is probably breakfast; that said, eating schedules vary with an individual’s lifestyle.
Some supplements are now formulated to withstand the acidic journey through the stomach. The product label will clearly state this. Be sure to read the instructions and take your supplements accordingly, so the beneficial microorganisms have their best chance of moving into their new home – your intestines!
How to Protect Your Gut’s Microbiome
Though you now know the basics about prebiotics and probiotics, including some of their food sources, it’s also important to know what to avoid. Here are a few guidelines for protecting a healthy gut microbiome.
- Avoid processed foods, including high-fructose corn syrup. Food additives, preservatives, and unhealthy fats can disrupt the balance of bacteria in your gut and contribute to inflammation.
- Steer clear of refined sugar, which can disrupt the balance of bacteria in your gut, leading to inflammation and digestive problems.
- For people with celiac disease or non-celiac gluten sensitivity, avoid foods containing gluten, a protein found in wheat, barley, and rye that can cause inflammation in the gut.
- Limit dairy products. For many people, dairy products or an overabundance of these products can cause bloating, gas, and diarrhea.
- Avoid fried foods; they’re high in unhealthy fats that can contribute to inflammation and disrupt your microbiome.
- Limit red meat and luncheon meat consumption. These can contribute to inflammation and an increased risk of colon cancer.
- Stick with natural sweeteners. Artificial sweeteners can disrupt the balance of bacteria in your gut and contribute to digestive issues.
- Limit alcohol consumption, or abstain entirely. Alcohol can harm your gut microbiome, leading to digestive issues and decreased immunity.
