Healthy gut flora is key for proper digestive function and boosting the immune system, especially for dieters. Probiotics and prebiotics play a prominent role in this process. Understanding the differences between these two components and their synergistic effects can help us to be more mindful of our nutrition and health, especially when we are dieting.
What is a probiotic?
Probiotics are live micro-organisms that, when consumed in sufficient quantities, are beneficial to the health of the host. They are most commonly found in the form of bacteria and yeasts and are available in many forms, such as yoghurt, kefir, sauerkraut and food supplements.
Types of probiotics
- Lactobacillus: the most common probiotic bacteria found in a variety of fermented foods. It helps to break down lactose and improve digestion.
- Bifidobacterium: these bacteria are found in the large intestine and help to treat diarrhoea and other intestinal problems.
What is a prebiotic?
Prebiotics are indigestible dietary fibres that promote the growth and activity of beneficial bacteria in the gut. Prebiotics are most commonly found in the form of inulin, fructooligosaccharides (FOS) and galactooligosaccharides (GOS) in a variety of foods such as bananas, onions, garlic, artichokes and whole grains.
The role of probiotics and prebiotics in gut flora balance
The balance of gut flora is critical for the health of the digestive system. Probiotics help to reduce harmful bacteria and promote the growth of beneficial bacteria. In contrast, prebiotics provide food for the beneficial bacteria already present, supporting their growth and activity.
Gut flora and digestion
The balance of gut flora directly affects digestive processes. Probiotics help to break down lactose, reduce bloating and constipation, and alleviate the symptoms of irritable bowel syndrome (IBS). Prebiotics increase bowel motility and improve mineral absorption.
Gut flora and immune system
The balance of gut flora also has a significant impact on immune function. Beneficial bacteria support the immune system by helping to defend against pathogens and reduce the risk of inflammation. Probiotics can boost the immune response, while prebiotics support proper immune cell function.
Digestive health
Together, pre- and probiotics improve digestive processes, reduce the risk of diarrhoea and constipation, and relieve the symptoms of IBS. Improving digestive health can reduce the risk of developing chronic diseases such as inflammatory bowel disease (IBD).
Immune system support
Maintaining a balance of gut flora helps the immune system to function more efficiently, reducing the risk of infections and disease. Probiotics act directly on immune cells, while prebiotics provide long-term support by maintaining beneficial bacteria.
Mental health
A growing body of research shows that gut flora health is also closely linked to mental health. Through the “gut-brain axis”, probiotics and prebiotics can influence mood, reduce anxiety and improve general well-being.
Probiotics and prebiotics for dieters
It is particularly important for dieters to include probiotics and prebiotics in their diet. Different diets can alter the composition of the gut flora, which can affect digestion and overall health.
Including probiotics and prebiotics in the diet
- Fermented foods: yoghurt, kefir, sauerkraut, kimchi are excellent sources of probiotics and can be easily incorporated into your daily diet.
- Prebiotic fibre: foods rich in prebiotics, such as bananas, onions, garlic, artichokes, asparagus and whole grains, are also easy to add to the diet.
- Dietary supplements: if you cannot get enough probiotics and prebiotics from food, you may want to use dietary supplements.
Specific diets and gut flora
- Low-carbohydrate diets (e.g. ketogenic diets): it is important to get enough fibre and prebiotics in these diets, as limiting carbohydrate intake can affect gut flora.
- Vegetarian and vegan diets: these diets are usually rich in fibre and prebiotics, but care should be taken to ensure adequate intake of probiotics, for example in the form of fermented vegetables and plant-based yoghurts.
- Gluten-free diet: prebiotics are particularly important in a gluten-free diet, as many gluten-free foods are low in fibre.
Summary
Consumption of probiotics and prebiotics together is key to maintaining healthy gut flora, proper digestive function and boosting the immune system, especially for dieters. Incorporating fermented foods and prebiotic fibre into our diets helps to improve overall health and well-being. It is worth making sure that these elements are regularly included in our diets to support the health and functioning of our bodies.
