Prebiotics, Probiotics, and Their Role in Gut Health.
Prebiotics, Probiotics - what are they?!
We’ve all heard the term probiotics by now, especially when referring to ways to improve gut health. But pre-biotics are relatively new to mainstream health consumers. With the multitude of information on the internet and conflicting recommendations of when and why to take each, it can be confusing to determine if the -biotics are necessary in our daily routines. Let’s break them each down and figure out if they’re worth it!
First, it’s important to say that our intestines (gut) are one of the most complex systems in our body. It has its own bacteria that flourish naturally and play a significant role in our overall health, energy, immune system health and response, and not the least, digestion of what we eat. There are two main parts of our intestines; the small intestine (named for it’s small diameter), and the large intestine (you guessed it, named for it’s large diameter!). In the small intestine, the body removes vitamins, minerals, and the energy your body needs to function. In the large intestine, the body removes water and electrolytes, further absorbs vitamins and minerals, and moves the rest of the waste along toward the exit (to be pooped out!).
The difference between Prebiotics and Probiotics
There are certain parts of food that the body cannot break down, commonly known as fiber. These fibers are prebiotics. The good bacteria in our intestines is referred to as probiotics. Fiber passes undigested through the small intestine and into the large intestine and serves as “food” for the bacteria in our large intestine. More accurately, probiotics take the prebiotics (fiber) and ferment them. This releases short chain fatty acids which stimulate the nerves of the large intestine to move the matter along (also called peristalsis). Prebiotics can actually change and improve the bacterial (probiotic) composition and function in the large intestine, with increased fermentation of prebiotics by probiotics causing the gut microbiome to thrive. In short, prebiotics help the probiotics to multiply and improve the overall health of the gut.
Prebiotics can be found in foods such as garlic, artichokes, root vegetables, some dairy, honey, fruits, and beans. Prebiotics have been found to help reduce bloating, improve overall digestion, relieve constipation, support healthy cholesterol and assist in weight management. Without prebiotics, probiotics cannot thrive and optimize the gut as the could if pre and probiotics were working together. Therefore a balanced diet consisting of fruits, vegetables, beans, and other prebiotics if often recommended to help manage constipation. If a child is particular about the foods they like to eat, there are other ways to introduce prebiotics. One is through flax seeds. I recommend adding flax seeds to sauces, pancake/waffle batter, peanut butter & jelly, baked goods, and just about anything else that would be tolerated by your child!
Strains of Bacteria (Probiotics)
There are two main strains of bacteria found in the large intestine; Bifidobacteria and Lactobacillus. These two strains have been shown to be helpful in the management of constipation. More specifically, research suggests that Bifidobacterium lactis BB-12, Bifidobacterium lactis HN019, Bifidobacterium lactis DN-173 010, and Lactobacillus rhamnosus GG are most beneficial to address constipation by improving bowel movement regularity and decreasing transit time (the time it takes for waste matter to pass through the large intestine).
There’s a lot of information about prebiotics and probiotics out there, but if used together, they can help optimize gut health and bowel motility. It is also worth mentioning that probiotics shouldn’t be taken by everyone. Those with suspected small intestine bacterial overgrowth (SIBO) should not take probiotics. There is also evidence to show that those who are following a low FODMAP should also not take supplemental probiotics. It’s always best to check with your healthcare provider to discuss what supplemental prebiotic and probiotics could be most beneficial to include in your diet.
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References: https://www.ncbi.nlm.nih.gov/books/NBK507857/#:~:text=The%20large%20intestine%20has%203,toward%20the%20rectum%20for%20elimination.https://www.optibacprobiotics.com/professionals/latest-research/gut-health/best-probiotics-for-constipationhttps://www.optibacprobiotics.com/learning-lab/about/prebiotics/what-are-prebioticshttps://smarter-reviews.com/lp/sr-prebiotics-plus-probiotics-ctr?tr=ZgRjWEl&gad=1&gclid=EAIaIQobChMI-fy8woyP_wIVVt_jBx1pGQK1EAAYASAAEgKJ4vD_BwEhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/#:~:text=Various%20compounds%20have%20been%20tested,are%20the%20most%20common%20prebiotics.https://www.ncbi.nlm.nih.gov/books/NBK507857/#:~:text=The%20large%20intestine%20has%203,toward%20the%20rectum%20for%20elimination.https://www.optibacprobiotics.com/professionals/latest-research/gut-health/best-probiotics-for-constipationhttps://www.optibacprobiotics.com/learning-lab/about/prebiotics/what-are-prebioticshttps://smarter-reviews.com/lp/sr-prebiotics-plus-probiotics-ctr?tr=ZgRjWEl&gad=1&gclid=EAIaIQobChMI-fy8woyP_wIVVt_jBx1pGQK1EAAYASAAEgKJ4vD_BwEhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/#:~:text=Various%20compounds%20have%20been%20tested,are%20the%20most%20common%20prebiotics.