Probiotics and prebiotics both have important benefits for the digestive system, especially the intestines. Even though the terms sound the same at first glance, the two are two different things.
The difference between probiotics and prebiotics
The differences between probiotics and prebiotics are in their form, how they work in digestion, their benefits, and their food sources.
The following explains the difference between prebiotics and probiotics.
1. Different shapes
Probiotics are live bacteria found in the human gut, certain foods and supplements.
These good bacteria benefit digestion and help protect you from harmful microbes in the gut.
Meanwhile, prebiotics are a type of fiber from plants that cannot be digested by the human body.
Because the body cannot digest them, prebiotics will immediately move to the lower digestive tract and interact with probiotics.
These prebiotics act like fertilizers that stimulate the growth of bacteria in the gut.
2. Different benefits
Probiotics and prebiotics also offer different health benefits.
Even so, the roles of the two are interrelated in maintaining the health of the gastrointestinal tract.
Probiotics
A study in the journal Gastroenterology & Hepatology (2013) explains that probiotics provide many health benefits.
Here are the benefits of probiotics that you can get.
1. Strengthen the immune system.
2. Launches the digestive system.
3. Breaks down and absorbs drugs.
4. Forms vitamins.
Some types of intestinal bacteria also form short-chain fatty acids.
Short-chain fatty acids are the main nutrients for the cells that make up the walls of the large intestine. This substance strengthens the lining of the large intestine in dispelling harmful microbes.
Prebiotics
Prebiotics serve as a food source for various types of beneficial microbes, aka probiotics, in the large intestine.
Like fertilizer, this type of complex carbohydrate nourishes the growth of good microbes.
In addition, you can get the following benefits from eating foods containing prebiotics.
1. Helps regulate bowel movements.
2. Stimulates the body to produce hormones that regulate appetite.
3. Helps absorption of calcium and phosphorus which supports bone density.
4. Increases the body’s anti-inflammatory response.
5. Maintain endurance.
The presence of prebiotics also helps gut bacteria or to produce short-chain fatty acids which are important for colon cells.
Then, short-chain fatty acids can be absorbed into the blood and improve overall body health.
3. Different food sources
Apart from differences in terms of benefits, probiotics and prebiotics come from different food sources.
The following are examples of foods and drinks containing prebiotics and probiotics.
Probiotics
Probiotics are generally contained in fermented foods, depending on the basic ingredients and the desired final product.
The food fermentation process can involve Bacillus, Lactobacillus, Streptococcus, Lactococcus bacteria, and others.
Sources of probiotics that you can find every day are in food or drinks such as:
1. yogurt,
2. kefir,
3. Tempe,
4. miso,
5. value,
6. sauerkraut,
7. opens,
8. kombucha,
9. natto, serta
10. Cheese cheddar, mozzarella, and cottage cheese.
Apart from these foods and drinks, you can get probiotics from supplements.
Although these supplements are usually sold freely, you should take them as needed.
Prebiotics
While probiotics come from fermented foods, prebiotics are more commonly found in vegetables, fruit, and whole grains.
This is because this food group usually contains resistant starch which is food for the good bacteria in your gut.
Examples of foods that contain prebiotics are:
1. call,
2. banana,
3. assorted Berries,
4. garlic,
5. onion,
6. chives,
7. asparagus,
8. green vegetables,
9. tomato,
10. soya bean,
11. barley ( barley ),
12. wheat and oats,
13. flaxseed, and
14. seaweed.
Regardless of the differences between probiotics and prebiotics, you can still include both food sources in your daily menu.
If needed, consult with your doctor regarding the effectiveness of using both supplements.