Prebiotics, Probiotics, and your Health

Prebiotics are specialized plant fibers. They are food for the good bacteria in your gut. Prebiotics are found in many fruits and vegetables, especially those that contain fiber. These carbs are not digestible by your body so they pass through the digestive system to become food for the good bacteria in your large gut.

Probiotics contain good bacteria that directly add to the population of bacteria in your gut. Like prebiotics, you can take probiotics through both food and supplements. Fermented foods such as yogurt, pickles, sauerkraut and tofu contain good bacteria that benefit your body. However, some fermented foods such as commercial yogurts and pickles are processed after they are fermented and as a result may not contain live probiotics cultures. Even if they survive the processing, these cultures unless they are present in adequate quantities, may not endure the journey ahead of them. The journey involves traveling through your stomach and resist the degradation by acid and enzymes in your stomach and small intestine. They might never reach the large gut.

The main job of probiotics or good bacteria is to maintain a healthy balance in your body. They keep the bad bacteria and viruses in check and neutralize many toxins produced by them. They support the cells that line your gut to prevent bad bacteria from entering your blood. When you age, some of the good bacteria get slowly replaced by bad bacteria and your immunity gradually decreases. Probiotic foods and supplements may slow such immunity degradation. They boost white blood cells and killer T-cells and increase antibody production, which are essential for your immune function. They may even improve your body’s response to vaccinations. Probiotics also maintain a healthy immune function by controlling inflammation. They support a healthy digestive system and joint health.

Probiotic foods and supplements are considered safe because the good bacteria used as probiotics already exist naturally in your body. Probiotic foods, like yogurt with live bacteria, have been consumed for many centuries and probiotic supplements are extensively used by millions of people. It is rare but sometimes they may trigger allergic reactions or may cause mildly upset stomach, gas, or bloating for the first few days after some people start to take them. People with a weakened immune system like those going through chemotherapy or those having critical illness should not take them. Always consult your doctor if you are in doubt.