Are There Any Prebiotic Supplement Side Effects I Need To Know About
Generally speaking, the consumption of prebiotics is safe for most healthy people. For some people, when they first start taking prebiotics, they may experience some abdominal discomfort, bloating, and gas while their digestive system gets used to it.
People who are afflicted by IBS are advised to first consult with their doctor before including prebiotics in their diet.
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The Health Benefits Of Prebiotics And Probiotics
While the benefits of probiotics were once thought to be restricted to gut and digestive health, new research on the gut-brain axis connects your microbiome to the health of the brain, immunity, bone density, blood sugar, and even your mood.
When the bacteria in the intestinal tract is off, it not only can affect your health, but it can also contribute to weight gain or make weight loss more difficult because your gut bacteria are connected with both your metabolism and digestive system.
This might be due to how gut bacteria interact with your cells and digestive process. One study found that simply overeating can tip the scale in favor of bad bacteria. This means these bacteria can harvest even more calories from the increased intake of food to be turned into energy and body fat.
Gut bacteria also play a role in appetite regulation. When the “good” bacteria outnumber the “bad,” the levels of short-chain fatty acids increase in the gut, triggering the production of hormones that regulate appetite. So, if these hormones are out of balance, then your body might not get the signal that you are full. The result can be a vicious weight-gain cycle, and thus the importance of regulating your gut bacteria with probiotics for weight loss.
Many probiotic foods exist to help with weight loss and overall gut health, and prebiotics and probiotics also exist in supplements.
The Bottom Line On Prebiotics And Probiotics
Unfortunately, numerous factors can disrupt the balance between good and bad bacteria, and therefore interfere with your bodys natural ability to heal and detoxify itself. Helping to restore intestinal integrity, probiotics work round the clock to balance the good and bad bacteria within the GI tract, which can easily be upset by chlorinated water, poor elimination of waste, stress, oral contraceptives, a diet rich in refined foods and poor digestion. Antibiotics can also wreak havoc on the gut flora. I always tell my patients and family members that they should take antibiotics as infrequently as possible and if they do need to take them then it is important to simultaneously supplement with a high quality probiotic.
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May Improve Certain Gut Conditions
Because prebiotics stimulate the growth of beneficial bacteria and improve certain aspects of gut health, they may benefit those who have gut-related health conditions like constipation.
A 2020 review noted that treatment with inulin, a type of prebiotic, may benefit folks who have irritable bowel syndrome with constipation .
It may improve the frequency and consistency of stool as well as intestinal transit time, or the time it takes food to move through the digestive tract .
However, a 2021 review found limited evidence that treatment with prebiotics or prebiotics mixed with probiotics is helpful for treating IBS and that the quality of existing studies is low .
So, most experts, including the American College of Gastroenterology, dont recommend prebiotics as a treatment for IBS.
Another 2020 review that included 21 randomized controlled trials found that prebiotic treatments were effective for improving stool consistency, number of bowel movements, and bloating in people with chronic constipation.
However, the researchers noted that its still unclear which prebiotic formulation is best for treating constipation .
Even though more research is needed to assess the effectiveness of prebiotic supplements on constipation and IBS, consuming a diet rich in foods high in prebiotics supports overall gut health and may help stimulate the growth of beneficial microorganisms.
Does Supplementing With Probiotics Carry Any Side Effects
Probiotics offer many health benefits. There is, however, a small number of people who may experience minor side effects.
More serious complications may present themselves in people who either have compromised immune systems or suffer from a serious illness.
The most common side effects of probiotics are:
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How Do Both Pre And Probiotics Contribute To A Healthy Gut
To maintain gut health, a balance between beneficial and harmful bacteria must be kept.
We now know probiotics are the friendly bacteria we benefit from. Probiotics, however, need prebiotics to feed on in order to produce friendly bacteria.
Gut bacteria are involved in a variety of biological processes in the human body. It subsequently follows that consuming both pre and probiotics in balanced amounts keeps the microbiota in the gut at healthy levels. Gut bacteria also provide nutrition to those cells which line the digestive tract.
How Prebiotics And Probiotics Work Together
Probiotic bacteria depend on our food intake for their survival and function. Without the proper substrate, they cannot multiply and lose out to other bacterial populations in the fight for space in the intestine.
When combined, prebiotics and probiotics form something called synbiotics, a product that enhances the ability of the live beneficial bacteria to survive in the gastrointestinal tract.
One of the reasons to take a prebiotic is that synbiotics include prebiotics that stimulate the growth of the probiotics, rather than the growth of pathogens. Any benefit you can receive by taking a probiotic will be magnified by adding the right prebiotic. For the best effects, be sure to take prebiotics at the right time.
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Can I Get Probiotics From Food
You can absolutely increase beneficial microbes in your body from the foods you eat. Certain foods have probiotics in them and can benefit the health of your microbiome.
These foods can be introduced into your diet at any point of the day. You may even be regularly eating them now and not realize that they contain probiotics. You will want to check the food label for live and active cultures. A few suggestions for just some of the probiotic-rich foods you can add to your diet and some times to try them include:
For breakfast, try:
Probiotic supplements may be combined with a prebiotic. Prebiotics are complex carbohydrates that feed the microorganisms in your gut. Basically, prebiotics are the food source for the good bacteria. They help feed the good bacteria and keep it healthy. Prebiotics include inulin, pectin and resistant starches.
When you have a supplement that combines a probiotic and prebiotic, its called a synbiotic.
Reasons To Get Prebiotics In Your Diet Plus The Best Sources
By now, most people are well-aware that foods rich in dietary fiber and probiotics offer a long list of benefits and are essential to overall health. Nonetheless, prebiotics are still largely under-appreciated and often lacking in the typical American diet.
Unfortunately, this can result in serious issues like indigestion, inflammation, impaired immunity, weight gain and possibly even an increased risk for many chronic conditions.
Are prebiotics better than probiotics?
Ideally you should get both. While probiotic foods play a key role in gut health and overall well-being, prebiotics help feed the probiotics to bump up the health benefits even more.
As explained more below, prebiotics and probiotics together amplify the incredible health-promoting properties of these powerful ingredients.
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Prebiotics Vs Probiotics: Where Can You Find Them
Gentille says that you should always try to obtain your nutrition first through nutrient-rich foods, as each offers unique fibers which the different microbes in your gut like to feed on. This is one of the best ways to increase your microbial biodiversity, which is crucial for a healthy gut.
Prebiotic foods include:
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Things To Know About Probiotics
In October 2013, the International Scientific Association for Probiotics and Prebiotics organized a meeting of clinical and scientific experts on probiotics to reexamine the concept of probiotics. They define probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” They also differentiated between products containing probiotics and those containing live or active cultures and established the following criteria:
- Live or active cultures criteria:
- Any food with fermentation microbe
- Proof of viability at a minimum level reflective of typical levels seen in fermented foods is suggested being 1 × 109 CFU per serving
- No specific research or evidence is needed to make this claim.
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Side Effects And Safety Of Prebiotics And Probiotics
Though plenty of research has been done on prebiotics and probiotics, there is still much to learn about their side effects, safety, and benefits for certain health conditions.
According to the National Center for Complementary and Integrative Health, there are certain precautions to take when considering the use of probiotics:
- The risk of harmful effects from probiotics is greater in people with severe illnesses or compromised immune systems.
- Possible harmful effects of probiotics include infections, production of harmful substances by the probiotic microorganisms, and transfer of antibiotic resistance genes to other microorganisms in the digestive tract.
- Some probiotic products have been reported to contain microorganisms other than those listed on the label. In some instances, these contaminants may pose serious health risks.
What Are The Most Common Types Of Probiotic Bacteria
Though there are many types of bacteria that can be considered probiotics, there are two specific types of bacteria that are common probiotics found in stores. These include:
- Bifidobacterium.
Probiotics are also made up of good yeast. The most common type of yeast found in probiotics is:
- Saccharomyces boulardii.
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Signs You Should Be Taking Prebiotics To Support Gut Health
Gut microbiota is composed of beneficial bacteria and bad bacteria. The balance of these bacteria influences intestinal health, which impacts the entire body. Prebiotics work to restore and maintain this balance.
Prebiotics are certain types of carbohydrates made up of nondigestible fibers like inulin and oligofructose. These fibers travel through the digestive system to the large intestine. There, they go through a process of fermentation.
The byproducts of this process feed beneficial, anaerobic bacteria. Feeding anaerobic bacteria is imperative to gut health, because these good bacteria cant be taken in supplement form.
Fermentation also alters the pH in the gut to make the environment more favorable for healthy bacteria to flourish. This helps to restore balance and optimize probiotic function in the intestines.
Most people could benefit from taking prebiotics. Our diet is typically high in refined sugar and carbohydrates , which actually feeds harmful bacteria. Prebiotic foods include vegetables and high-fiber foods, which the American diet typically lacks.
Therefore, we recommend taking a prebiotic supplement for anyone who wants to optimize gut health. Even if you feel like your gut is fairly healthy, prebiotics provide an extra layer of support. This is important because so many factors influence gut health.
- Skin conditions
- Weakened immune system
Are Probiotic Pills Safe
Makers of probiotics dont have to prove to the Food and Drug Administration that their products are safe and effective before theyre marketed.
And a recent study in the Annals of Internal Medicine sounded an alarm about the lack of scientific proof to support their safety.
You are taking in live bacteria, so its possible that certain people may be vulnerable to infection from it and not able to fight it off, Cresci says.
While serious side effects are unlikely in healthy people, those who are immune-compromised, elderly, or critically ill in particular should consult a doctor before taking these supplements.
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Eight Benefits Of Prebiotics
We dig into the science behind the potential benefits of prebiotics
When it comes to gut health, theres a lot of hype about probiotics but what about the benefits of prebiotics? Research on prebiotics is expanding rapidly, but studies show promising results. By consuming prebiotic foods, you may reduce your chance of developing chronic diseases like type 2 diabetes.
So what exactly are prebiotics? Prebiotics act like fertilizer for beneficial bacteria in your gut. They provide food for these bacteria and enable them to thrive. You can find them in foods like Jerusalem artichoke, banana, and oats. Probiotics, on the other hand, are microorganisms that are beneficial for gut health.
Multiple studies back up the evidence on probiotics, but research into prebiotics is relatively new. Well take a closer look at what the science tells us about the benefits of prebiotics and weigh up the evidence so far. Plus, find out five ways to improve gut health and what is leaky gut? here at Live Science. And if you want to give probiotics a try, but not sure which products are right for you, have a look at our buying guide on the best probiotics.
Whats The Difference Between Prebiotics And Probiotics For Dogs And Cats
Probiotics are good bacteria that are extremely beneficial to the digestive system and overall health of the animal. Examples of these bacteria include Bifidobacterium, Bacillus coagulans and Lactobacillus Acidophilus as good probiotics for dogs. Some strains of Enterococcus along with Bifidobacterium are the bacteria that work well as probiotics for cats. These bacteria all work together to make the process of breaking down and digesting food work smoothly and efficiently. An increasing amount of research taking place on the topic of gut health and the microflora of the intestinal tract shows that probiotics help support the immune system function, and keep the whole pet healthy.
Prebiotics come from some forms of soluble fibre that travel through the digestive system to the colon without undergoing digestion themselves. These then undergo conversion into nourishment for the good bacteria that are resident there.
Be aware that you can not use a human prebiotic/probiotic for your pet, you need to purchase a pet-specific prebiotic/probiotic.
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Should I Take Probiotic Supplements
Probiotic supplements are pills, powders, or liquids that contain live beneficial bacteria or yeast.
Theyre very popular and easy to find, yet not all of them are worth your money. They do not all have the same types of bacteria or the same concentrations. There are also many products on the market making claims with no proof of efficacy .
They also usually do not come with fibrous food sources for the bacteria to eat, which can hinder their effectiveness if someone isnt also eating those foods.
Some probiotic supplements are designed to carry the bacteria all the way to your large intestine for better effects, while others probably dont make it past your stomach acid .
There are some individuals who should not take a probiotic, or who may experience worsened symptoms if they do, such as people with small intestinal bacterial overgrowth or people sensitive to ingredients in the supplement.
However, the right strains of probiotics can be incredibly beneficial for some people. It depends on the type of strain, product formula, the quality of the product, and storage. (
Prebiotics For General Health
Ongoing research has shown that prebiotics may provide health benefits to the general population. These benefits include improved calcium absorption, decreases in allergy risk, improved immune system defense, and other positive effects on metabolism.
Research is ongoing to understand the full effects of these foods on gut health, metabolism, and certain diseases. But not all nutrition experts are able to confirm that consuming functional foods or prebiotics will necessarily boost specific health outcomes.
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Probiotics And Hormone Imbalance
Hormones such as estrogen are chemical messengers that affect various aspects of health and a number of organs and glands, including the adrenals, thyroid, and ovaries. Probiotics are able to repair your gut lining, and might also balance your hormones in the process.
Undigested food can leak through your gut and into your bloodstream. This can especially impact glands like the thyroid, which is very susceptible to an increase in inflammation.
People with leaky gut are known to have a probiotic deficiency. Furthermore, probiotics can improve the regulation and production of key hormones like leptin, ghrelin, and insulin.
May Improve Mineral Absorption
Minerals are a crucial part of a healthy diet. Yet consuming minerals is only half the story your gut needs to absorb these minerals to reap the full benefits. According to theAcademy of Nutrition and Dietetics, prebiotics can improve the absorption of minerals like calcium which is essential for strong teeth and bones.
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Health Benefits Of Probiotics Probiotics And Synbiotics
The most important and documented beneficial effects of probiotics include the prevention of diarrhea, constipation, changes in bile salt conjugation, enhancement of anti-bacterial activity, anti-inflammatory. Furthermore, they also contribute to the synthesis of nutrients and improve their bioavailability some probiotics are known to exert anti-oxidative activity in the form of intact cells or lysates. Probiotics have also demonstrated their inherent effects in alleviating symptoms of allergy, cancer, AIDS, respiratory and urinary tract infections. There are stray reports on their beneficial effects on aging, fatigue, autism, osteoporosis, obesity and type 2 diabetes .
As shown below a number of mechanisms are thought to be associated with probiotic beneficial effects:
Diarrhea
Diarrhea is defined by the World Health Organization as three or more loose or watery stools during 24-hour period. In the last 2 decades, several investigations on probiotic microorganisms by in vitro studies, animal experiments and appropriate well-designed clinical studies have validated the positive effects of probiotic consumption in arresting diarrhea of different types .
a. Acute infantile diarrhea
Cancer
