Are you dealing with constipation, bloating, acid reflux, indigestion, or painful bowel movements?
Do you seem to have trouble with your digestive tract?
Prebiotics and probiotics might just be the answer.
Though prebiotics and probiotics sound similar, they are actually very different. Both help your digestive system, but have different roles and come from different sources.
In this article, I'll talk about prebiotics vs probiotics, where you can find them, and when to take them.
Prebiotics vs. Probiotics
So ... what is the difference between prebiotics and probiotics? Well, prebiotics are indigestible fibers found in our food.
Prebiotic fibers play a crucial role in maintaining the health and composition of healthy bacteria in your gut. Not only do they aid in moving food through your system, but they also help nourish the existing bacteria in your gut.
On the other hand, probiotics are the microorganisms that are referred to as "healthy" or beneficial bacteria. You can find probiotics in fermented foods, yeast, dietary supplements, and various other foods.
Probiotics are instrumental in introducing more good bacteria to enhance overall gut health and facilitate the digestion and absorption of nutrients from the foods we consume.
It's important to note that probiotics depend on prebiotics for their sustenance, forming a symbiotic relationship. Collectively, these two essential "biotics," probiotics and prebiotics, work in tandem to improve your gut microbiome.
In short, the microbiome is the makeup and combination of all the bacteria, fungi, and virus colonies within and on your body.
When your microbiome becomes unbalanced with bad bacteria, it can have a negative impact on your health and results.
This is where incorporating prebiotics and probiotics can make a big difference.
What Are Prebiotic Foods
Prebiotic fibers occur naturally in foods or can be placed into supplements.
When you eat them, they are essentially food for bacteria and other beneficial organisms in the gut.
So by getting prebiotics into your body through nutrition and supplementation, you are helping probiotics get what they need to work effectively and help balance the bacteria in your gut.
Prebiotics also help your body produce acids like butyrate.
These short-chain fatty acids provide a lot of different health benefits. These good gut bacteria provide benefits like decreased bloating and constipation.
They increase mineral bioavailability and promote satiety too. Prebiotics and the positive effects they can have on your digestion and gut health can also help with weight loss.
Types of Prebiotic Foods
Here’s a short list of foods you can add to your diet today to raise your prebiotic levels.
• Avocados
• Asparagus
• Apple skins
• Banana
• Garlic
• Leeks
• Whole Grains
• Oats
• Onions
• Chicory Root
What Are Probiotics?
Probiotics are commonly found in fermented foods. There are two main types of probiotic bacteria groups - Lactobacillus and Bifidobacterium, but their names aren’t as important as the health benefits they provide.
Lactobacillus prevents and reduces diarrhea, can improve symptoms of irritable bowel syndrome, and help prevent infections. Bifidobacterium helps prevent infections, can help with constipation and diarrhea, as well as help relieve symptoms for irritable bowel syndrome.
Foods With Probiotics
By introducing more probiotics into your diet, you will help your gut stay happy and healthy. We have compiled a list of a few popular fermented foods that could be good to work into your plan.
• Kimchi
• Sauerkraut
• Kombucha
• Tempeh
• Yogurt
• Kefir
• Miso
• Pickles
• Soft Cheeses
• Sourdough bread
Prebiotics Vs Probiotics: When Should I Take Them?
Prebiotics and probiotics should be a part of your nutrition and certainly considered as part of your supplement routine.
When taking supplements, follow the instructions on the packaging to know how often to take the supplements.
It is recommended that adults consume between 25 and 38 grams of fiber per day to get the proper amount of prebiotics in their diet.
You can get enough probiotics and prebiotics to make a positive change with your health through food alone.
However, many people find it easier and more convenient to give their body what it needs through supplements, since the effects can be so beneficial.
A few daily capsules or a few scoops of Opti-Greens 50 can help to improve your gut health.
I know for me, I don't eat a lot of foods from that list. Plus, even when I did purposefully work a lot of them into my daily nutrition, I still utilized my Opti-Greens 50 every day. That being said, Opti-Greens 50 and other probiotic supplements should be used as an additive and not a substitute for real, nutrient filled foods.
Also, I think it's worth noting that when we formulated Micro Factor, a convenient daily essential nutrient pack, we included a probiotic because of the many benefits listed above!
Your Probiotic & Prebiotic Needs
My hope is that after reading this blog you have a better understanding of Prebiotics, Probiotics, and their role in your health... and results!
Though both of these "biotics" have different roles in gut health, they both provide digestive benefits.
If you have any questions about prebiotics vs probiotics or you need anything at all, don't hesitate to reach out!
We are here to help you with anything you need as you work to improve your health and your results!
If you need support or don't know where to start with your health and fitness journey, you should download the 1st Phorm App. The app is the ultimate all-in-one tool to help you reach your goals. You'll get access to all the resources you need to succeed including food tracking, custom macro plans, training programs, and even one-on-one assistance from your own certified advisor. All you have to do is download the app and get started today!
