What are Probiotics and Prebiotics?
Probiotics are in foods such as yogurt and sauerkraut. Prebiotics are in foods such as whole grains, bananas, greens, onions, garlic, soybeans and artichokes. In addition, probiotics and prebiotics are added to some foods and available as dietary supplements. The gut bacteria, collectively referred to as the gut flora, or gut microbiota, perform many important functions in the body.
Eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right balance of these bacteria to keep your gut microbiota healthy. The good bacteria in your digestive tract help protect you from harmful bacteria and fungi.
A 2013 study on bacteria in the gut confirms that a wide variety of this good type of bacteria can aid in immune system functions, improve symptoms of depression, and help address obesity, among other benefits. Additionally, some of your gut bacteria form vitamin K and short-chain fatty acids.
Short-chain fatty acids are the main nutrient source of the cells lining the colon. They promote a strong gut barrier that helps keep out harmful substances, viruses, and bacteria. This also helps reduce inflammation and may have the potential to reduce the risk of cancer.
The food you eat plays an important role in the balance of good and bad gut bacteria.
For example, a high sugar and high fat diet negatively influences the gut bacteria and may contribute to insulin resistance and other conditions.
Once you regularly feed the wrong bacteria, they're able to grow faster and colonize more easily, without as many helpful bacteria to prevent them from doing so.
Harmful bacteria and less healthy gut flora has also been associated with higher body mass index (BMI)
[1] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065#:~:text=Probiotics%20are%20foods%20or%20supplements,as%20food%20for%20human%20microflora.
[2] https://www.healthline.com/nutrition/probiotics-and-prebiotics#whats-the-difference
