What are Probiotics and Prebiotics? Benefits, Sources & Gut Health Explained

You may have heard the buzz about probiotics and gut health one day or another. There’s a good reason for it. Research is revealing that the bacteria living inside your gut do more than just help with digestion. They may impact your immune system, metabolism, mental health, and even your weight.

But what exactly are probiotics and prebiotics, and how do they support your gut health? Read on to know all about it.

Why Gut Health Matters?

Our gut contains 300 to 1,000 species of bacteria. And around 99% of them are anaerobic, means they do not require oxygen to reproduce and proliferate. They thrive in oxygen-free environments like your intestines.

These bacteria have various names, like Streptococcus, Staphylococcus, Lactobacillus acidophilus, Peptostreptococcus, Gram positive cocci and rod-shaped bacteria. These might sound Greek to you, and of course, they are.

These gut microbiota play a vital role in your body’s everyday function and long-term health. These microscopic organisms are the hidden heroes of your health as they help us digest food, support immune system, and much more.

Functions/Benefits of Gut Bacteria

Here are some science-backed functions of gut bacteria that will surprise you.

Energy Production

Some of the food that has not been digested by our system and others that cannot be digested are metabolized by some of these bacteria in the gut. This leads to release of energy in the form of short-chain fatty acids and thus works to our benefit.

Fat Breakdown

Some of the bacteria are known for breaking down Lipids (fats) and this helps our body utilize fats more efficiently.

Protein Metabolism

Another function of some of these bacteria is assisting in breaking down amino acids (the building blocks of proteins) into smaller compounds, which can be used up efficiently by the body.

Vitamin Synthesis

Gut bacteria help produce Vitamin K and several B Vitamins, which are essential for body and energy production.

Weight Management

Certain studies have found that weight control can be achieved by modifying the gut bacteria. Though further studies are warranted in this area, gut microbiota shows a potential in maintaining a healthy weight.

One of the studies suggests eating anti-oxidant rich foods and taking low quantities of probiotics either in their natural form or as supplements to achieve body weight control.

Colon Cancer Prevention

Research has found that bacteria like Butyrate-producing strains reduce toxins and inflammation in the gut, potentially lowering colon cancer risk.

Other Benefits of a Healthy Gut

Maintaining a balanced gut microbiota may also help:

• Boost your mood and mental clarity
• Improve skin conditions like acne and eczema
• Strengthen your immune system
• Reduce inflammation and auto-immune risks

How to Promote Good Bacteria?

After knowing the benefits/functions of bacteria in gut, you might be wondering how do we promote these microorganisms? Here’s where the words Probiotic, Prebiotic and Synbiotics comes into our conversation. Read on to find out each one in greater detail.

Probiotics

Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits. According to the American Journal of Clinical Nutrition, they alter the microflora in your gut and improve digestive and immune health.

These bacteria do their work when they are alive and can be killed with heat, stomach acids, etc. To get the benefit from these bacteria they have to be alive when consumed.

Thus, it is nutritionally less effective to consume Yoghurt in cooked form or which has undergone UHT. Same goes for say cheese that is processed.

Fun fact: UHT is a process in which food items are sent through high heat and cold to kill all microorganisms that might be present within.

How to get enough Probiotics?

These live bacteria can be found in products like Yoghurt, dairy products, cheese, kefir, Kimchi, sauerkraut, and now days also available in pill form.

Yoghurt

Most off the shelf Yoghurt is filled with loads of sugar and preservatives. Also, other brands pasteurize of UHT the Yoghurt before packaging it.

So, what do you look for? Before buying, check the label out for the unsweetened variety, which mentions active cultures. You can always sweeten it to your taste by adding fruits or honey.

Alternatively, you can make it into something savory by adding it to your salad.

If you are dairy intolerant, do not worry, just pick some non-diary variety of Yoghurts like the coconut milk, soy milk or almond milk variety.

Kefir

Kefir is very similar to Yoghurt and is made by fermenting grains and goats milk. This is high in calcium, antioxidants and good bacteria.

Again, non-diary varieties are available off the shelf, if you are dairy intolerant.

Kimchi

Ever gone to a Korean restaurant and found a complimentary side dish with kind of pickled cabbage and other veggies, usually found in long strands? This is Kimchi.

Korean in origin, this dish compromises of fermented vegetables. These vegetables might range from radish, cabbage, carrots, etc.

Kimchi is not only an excellent source for good bacteria but also has a range of vitamins, calcium, and iron.

Sauerkraut

Similar to Kimchi, this compromises of fermented cabbage. This food item has the benefit of choline, which helps in Brain and nervous system functioning.

Pickles

Brine pickles are what I am talking about and not Vinegar based. This is because the bacteria is kept alive in the brine. Also, buy varieties that are unpasteurized. These could be pickles gherkins, Olives, or other vegetables. Just stick to the brine based variety.

Prebiotic

This term often causes confusion in people’s minds, as they think that it is misspelled.

Prebiotics can be viewed as the fertile ground where good crops can grow. Now, these crops are the probiotics as we had described earlier.

Prebiotics are mainly certain food items rich in dietary Fiber. These Prebiotics help the gut bacteria flourish and multiply.

They also provide other health benefits to us apart from the promotion of these bacteria. These include but are not limited to:

• Weight loss
• Anti-inflammatory action
• Good bowel activities

How to get enough Probiotics?

Various food items have Prebiotics available for example skins of bananas, apples, artichokes, onions and garlic. Supplements too are available if your intention is to increase the level of Prebiotics in your system.

Raw Garlic

Garlic is one of the great prebiotics known. If this is not palatable, just add them to salads, or mixed some chopped garlic with a small lump of butter on toast, to make some awesome garlic toast.

Onions

This can be eaten either raw or cooked. Though the raw variety has more bang for the buck. Raw onions can be used in salads or just as an accompaniment to certain foods.

Indian cooking, especially curries have a lot of preparations where onions are used as a base for thickening the mixture and giving it an authentic flavor.

Green Bananas

Unripe bananas contain resistant starch, a potent prebiotic compound.

Leeks

Another vegetable that has loads of Prebiotic value. Just do not overcook it to retain benefits.

Asparagus

A good option to use pickled asparagus. Here you would get both prebiotic and probiotic properties in one package.

Dandelion Greens

Just throw in some raw dandelion greens into a salad, to increase this nutrition value and fill up on your load of Prebiotics.

Synbiotic

When we combine both Probiotics and Prebiotics they are called synbiotics. Some food items like certain Yoghurts and Kefir can be considered Synbiotics. You can also Mix Probiotics and Prebiotics to get a combines effect.

Probiotic + Prebiotic = Synbiotics

What About Supplements?

If your diet lacks diversity or you’ve just finished a course of antibiotics, consider probiotic and prebiotic supplements. Just consult your healthcare provider first.

Some trusted supplements include:

• Lactobacillus and Bifidobacterium capsules
• Inulin or FOS-based prebiotic powders
• Synbiotic blends with both in one pill

Gut Health & Antibiotics

Antibiotics are important for fighting infections, but they don’t discriminate, they kill both harmful and beneficial bacteria. This often leads to issues like:

• Digestive problems
• Bloating or diarrhea
• Lower immunity

Probiotic supplements and fermented foods can help restore gut health after antibiotics. Studies show that probiotics may reduce the risk of antibiotic-associated diarrhea and help rebuild the microbiome faster.

Wrapping Up

A healthy gut is required for promoting good health. Many means are available naturally that can ensure that you get your daily dose. Supplements are available as well, especially after undergoing a round of antibiotics.

FAQs (Frequently Asked Questions)

Q. What is the best prebiotic and probiotic combination?

Foods that combine both include Kefir with bananas, yogurt with oats or berries, kimchi in a whole grain wrap, sauerkraut with apples. Alternatively, you can take a synbiotic supplement that contains both elements in balanced proportions.

Q. What are the best prebiotics for gut health?

Some of the best prebiotics include raw garlic, onions, leeks, asparagus, green bananas, jerusalem artichokes, etc. These fiber-rich foods help feed the beneficial bacteria in your gut, supporting digestion, metabolism, and immune health.

Q. What are some good prebiotics and probiotics supplements?

Look for reputable brands that contain lactobacillus (probiotics), Bifidobacterium strains (probiotics), inulin (prebiotics), Fructooligosaccharides (prebiotics), or Galactooligosaccharides (prebiotics).

Q. Which is better for weight loss: Probiotic vs Prebiotic?

Both can support weight loss in different ways. Probiotics may help regulate metabolism and fat storage by balancing gut bacteria. Prebiotics improve digestion and promote satiety by feeding those good bacteria. For best results, combine both as part of a balanced diet, this is called a synbiotic effect.

Q. Can you take prebiotics and probiotics together?

Yes, absolutely! Taking both together, either through foods or supplements, can maximize their effectiveness. Prebiotics nourish the probiotics, allowing them to thrive and multiply in your gut.