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Gut wellness has become a central topic in global health research. At the heart of this field, prebiotics and probiotics play a fundamental role. But what exactly are they, and why are they so essential for our health?
What are probiotics?
Probiotics are live microorganisms, primarily bacteria and yeast, that when ingested in adequate amounts provide health benefits, particularly for the digestive system. These microorganisms are often referred to as "good" or "beneficial" bacteria because they help maintain the balance of the intestinal flora, also known as the microbiota.
Probiotics are found naturally in some fermented foods like yogurt, kefir, sauerkraut, miso, and kombucha, as well as in dietary supplements. The two most common genera of probiotic bacteria are Lactobacillus and Bifidobacterium . Yeasts, such as Saccharomyces boulardii , are also used as probiotics.
These microorganisms work by colonizing the gut, where they promote a healthy environment by preventing the proliferation of pathogenic bacteria, strengthening the intestinal barrier, and modulating the immune response. As a result, probiotics are associated with various health benefits, including improved digestion, reduced symptoms of irritable bowel syndrome (IBS), and improved immune function.
What are prebiotics?
Prebiotics are non-digestible food compounds, mainly fiber, that serve as food for the probiotics (good bacteria) in our gut. Unlike probiotics, which are living microorganisms, prebiotics are not living organisms, but rather substances that promote the growth and activity of beneficial bacteria in the gut microbiota.
Prebiotics are generally types of fiber found in various plant foods. The most common are fructooligosaccharides (FOS), inulin, and galactooligosaccharides (GOS). They are naturally found in foods such as garlic, onions, leeks, asparagus, bananas, artichokes, and chicory roots.
By promoting the growth of beneficial bacteria, prebiotics help maintain a healthy balance in the gut microbiota, which is essential for digestion, nutrient absorption, and immune function. Prebiotics may also help reduce intestinal inflammation, improve bowel regularity, and prevent certain gastrointestinal infections.
How do they work together?
Prebiotics and probiotics work together in a complementary way to maintain and improve the health of your gut microbiota, which is essential for your overall well-being.
Feeding the good bacteria
Prebiotics, as indigestible fibers, pass through the digestive system without being broken down. When they reach the colon, they become food for probiotics (the good bacteria in the gut).
These prebiotic fibers are fermented by probiotics, which allows them to multiply and strengthen their presence in the intestinal microbiota.
Strengthening the intestinal microbiota
Probiotics colonize the intestine and promote a healthy environment by balancing the intestinal flora. They prevent pathogenic bacteria (bad bacteria) from proliferating by occupying their place and producing antimicrobial substances.
By feeding probiotics with prebiotics, you ensure continued growth and optimal activity of these good bacteria, which strengthens their ability to maintain a balanced microbiota.
Improved digestive health
Together, prebiotics and probiotics help promote more efficient digestion, reduce bloating, gas, and symptoms of irritable bowel syndrome (IBS).
They also improve the absorption of nutrients, especially minerals like calcium and magnesium.
Immune system support
A balanced microbiota, supported by the joint action of prebiotics and probiotics, plays a crucial role in strengthening the immune system. It helps prevent infections and modulate the immune response to avoid excessive inflammation.
Production of beneficial substances
Fermentation of prebiotics by probiotics produces short-chain fatty acids (SCFAs) such as butyrate, which have anti-inflammatory effects and strengthen the intestinal barrier, preventing toxins and pathogens from entering the body.
Health benefits
Improved digestive health
Reduced digestive upset : Probiotics help restore the balance of gut bacteria, which can ease symptoms of irritable bowel syndrome (IBS), such as bloating, gas, and abdominal pain.
Diarrhea prevention : Probiotics, especially after taking antibiotics, can prevent antibiotic-associated diarrhea by restoring the balance of the microbiota.
Regulation of intestinal transit : Prebiotics promote good intestinal regularity by increasing the volume of stools and facilitating their passage through the colon.
Strengthening the immune system
Boosting immune defenses : Probiotics can strengthen the immune response by increasing the production of immune cells such as T lymphocytes and NK (natural killer) cells, which play a key role in defense against infections.
Reduction of inflammation : Prebiotics, by feeding probiotics, promote the production of short-chain fatty acids (SCFAs) such as butyrate, which has anti-inflammatory properties and protects the intestinal mucosa.
Prevention of infections
Barrier against pathogens : A healthy gut microbiota, supported by prebiotics and probiotics, prevents pathogenic bacteria from colonizing the gut, reducing the risk of gastrointestinal infections.
Urogenital protection : Certain strains of probiotics can prevent vaginal and urinary tract infections by maintaining a balanced pH and inhibiting the growth of pathogens.
Improving mental health
Gut-Brain Connection : The gut microbiota influences the production of neurotransmitters like serotonin, which plays a role in mood regulation. Studies suggest that probiotics may help reduce symptoms of anxiety, depression, and stress.
Stress Reduction : Probiotics may help modulate the gut-brain axis, reducing the negative effects of stress on the body.
Weight management support
Appetite control : Probiotics can influence hormones that regulate appetite, such as leptin and ghrelin, helping to control hunger and prevent cravings.
Reduction in body fat : Some studies show that probiotics, particularly strains of Lactobacillus, may help reduce body fat, thereby aiding in weight management.
Improved nutrient absorption
Improved mineral absorption : Prebiotics and probiotics can improve the absorption of essential minerals like calcium, magnesium and iron, which is particularly beneficial for bone health and preventing osteoporosis.
Vitamin production : Some probiotics can synthesize vitamins B and K in the intestine, helping to meet the need for these essential nutrients.
Support for heart health
Cholesterol Reduction : Probiotics may help lower levels of LDL cholesterol (the “bad” cholesterol) by reducing its absorption in the gut.
Reduced Blood Pressure : Regular consumption of probiotics may also help to slightly lower blood pressure, contributing to cardiovascular health.
How to integrate prebiotics and probiotics into your diet?
To incorporate prebiotics and probiotics into your diet, start by eating prebiotic-rich foods like garlic, onions, bananas, and asparagus, which feed the good bacteria in your gut. Add fermented foods like yogurt, kefir, sauerkraut, and kimchi for a direct boost of probiotics. To maximize the benefits, combine them into your meals, such as mixing yogurt with bananas or adding sauerkraut to salads. If needed, consider supplements to help supplement your intake.
