Most of us heard of “probiotics”—the “good” bacteria that live in our gut and keep everything in balance. But have you heard of prebiotics?
Probiotics
Probiotics are live microorganisms that when administered in adequate amounts provide a beneficial health effect in humans.
Many bacteria are not harmful to us. Our bodies carry about 100,000,000,000,000 bacteria, mostly in our colon. They live and grow there and help strengthen our immune system.
Probiotics bacteria are “good bacteria” that may help fight off harmful bacteria in our gastrointestinal (GI) tract.
The good bacteria are so abundant in our body that they make up 2 to 3 pounds of human body weight.
Probiotic bacteria are comprised of:
- Lactobacillus
- Bifidobacterium
Bifidobacteria are normal components of breast milk which keep infant’s gastrointestinal (GI) tract healthy, while Lactobacillus is used to make cheese.
Benefits of Probiotics
- Reduce allergy conditions
- Reduce cancer risk
- Reduce diarrhea incidence
- Reduces the risk of stomach ulcers
- Relieve symptoms of irritable bowel syndrome
- Reduce hypertension
- Strengthen immune system
- Reduce kidney stone incidence
- Good for lactose intolerant
- Treat vaginosis
- Staying healthy
Foods Containing Probiotics
- Fermented dairy products
- Yogurt
- Some types of milk (cultured milk, acidophilus milk)
- Miso
- Tempeh
- Sauerkraut
- Sourdough bread
- Salami
- Some juices
- Soy beverages
Prebiotics
Prebiotic is a nondigestible food ingredient that beneficially affects the by selectively stimulating growth of beneficial bacteria in the colon.
Prebiotics include:
- Inulin
- Fructooligosaccarides (FOS)
- Polydextrose
- Arabinogalactan
- Lactulose or lactitol
Benefits of Prebiotics
- Non-digestible oligosaccarides enhance calcium absorption
- Improve immune system and resistance against infections
- Help inhibit the growth of lesions in the GI tract and reduce the risk factors involved in colorectal diseases
Side Effects of Prebiotics (Consumption of 14 to 15 grams/day)
Due to the gas released from fermenting prebiotics, people may experience:
- Flatulence
- Stomach cramps
- Discomfort in the gastrointestinal (GI) tract
Foods Containing Prebiotics
Inulin
- Whole grains
- Onions
- Bananas
- Garlic
- Honey
- Leeks
- Artichokes
Prebiotic ingredients in:
- Fortified foods
- Beverages
- Dietary supplements
- Some processed foods
References:
Julie A. Albrecht, A Healthy Lifestyle with Probiotics and Prebiotics, July 2008. Retrieved from http://www.ianrpubs.unl.edu/live/g1863/build/g1863.pdf on June 30, 2011
What About Prebiotics, p. 148 Reader’s Digest, September 2008
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