Can You Take Prebiotics And Probiotics Together
You can eat prebiotic and probiotic foods together or separately, as long as youre eating a variety of both to reap all the benefits.
But combining probiotic foods and prebiotic foods may be the best way to get all the synergistic effects of these beneficial components. The combination is called synbiotic a word that was first coined for use in supplements but is also used for food.
For example, to achieve synbiotic eating, you might eat:
- Beans and pickled veggies
- Jerusalem artichokes with miso
Probiotic Foods: Which Foods Are The Best Sources
A variety of plant-based foods, particularly sour and fermented foods, contain beneficial, probiotic bacteria.
Some of the best probiotic foods include:
- Sauerkraut: A form of fermented cabbage, sauerkraut is full of probiotics created during the fermentation process. Freshly fermented is best, as it maintains the most nutrient density.
- Kimchi: This traditional Korean food is made using fermentation with cabbage and other veggies.
- Tempeh: A fermented soybean product thats high in both protein and probiotics.
- Miso: A staple in Japanese cuisine, miso paste is commonly used as a base for soups and as a flavoring in many dishes. While rich in probiotics, its also high in sodium so it may be best used in moderation.
- Natto: An unusual food with a unique texture and flavor, Natto is made from fermented soybeans and is rich in probiotics.
- Kefir: A cultured, probiotic food typically made with cows milk. To avoid the negative health effects of dairy, you can opt for coconut or water-based versions instead.
- Yogurt: To stay plant-based, choose non-dairy varieties, which can also have probiotics. Steer clear of sweetened varieties because sugars can be bad for your digestive health.
- Pickled vegetables: While cucumbers might be the most popular option, any kind of pickled veggie can provide probiotics as long as theyre unpasteurized. However, you may want to keep consumption of these relatively low, as theyre also high in sodium.
What If I Dont Eat Dairy
The avoidance of milk doesn’t need to limit your choice of probiotic foods. Kefir and yogurt can easily be made using plant-based milks. Coconut and almond milk yogurts are commercially available and can also be easily made at home. Water kefir, where sugar water is combined with kefir grains and fermented to create a slightly fizzy drink flavored with fruits and spices, is another option.
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When Is The Best Time To Take Probiotics In A Supplement
Probiotic supplements are the easiest and most effective way of boosting your beneficial bacteria and optimizing your gut health.
And just like with probiotic-boosting foods, the timing of when you take probiotic supplements is crucial in maximizing their efficacy and positive benefits.
High-quality probiotic supplements give optimal results with your biggest meal.
If you follow a more American dietary structure, that means youll probably be taking a probiotic capsule with dinner. But if you eat your biggest meal at midday, like many Mediterranean or Caribbean countries, then you should take your probiotics at lunchtime.
Choose The Right Probiotic For Your Health Condition
Not all probiotics are created equal. The combination of strains in the probiotic supplement plays a critical role in determining its impact on various health outcomes.
Each probiotic strain performs a different function. Depending on the purpose of the probiotic, you will find different strains in the composition.
Several studies, including this powerful study by Visconti et al., have demonstrated that probiotic strains work in teams for optimal impact.
While you can get probiotic bacteria by eating foods like kimchi, sauerkraut, kombucha, and kefir, a high-quality, science-based probiotic supplement will contain strains that are mindfully combined for optimal impact.
At OMNi-BiOTiC®, our products are tailored to specific health conditions , rooted in 25 years of microbiome research and clinical studies to demonstrate efficacy. For example, OMNi-BiOTiC® STRESS Release was specifically formulated for individuals with leaky gut and irritable bowel syndrome.
In a clinical study with IBS patients, OMNi-BiOTiC® STRESS Release demonstrated a reduction in symptom severity, improved bacterial diversity in the intestines, and reduced Zonulin, the main marker for leaky gut.
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Eat Foods Rich In Polyphenols
Polyphenols are plant compounds that have many health benefits, including reductions in blood pressure, inflammation, cholesterol levels, and oxidative stress .
Human cells cant always digest polyphenols. Because they arent absorbed efficiently, most polyphenols make their way to the colon, where they are digested by gut bacteria (
Polyphenols from cocoa can increase the amount of Bifidobacteria and lactobacilli in humans and reduce the quantity of Clostridia .
Furthermore, these changes in the microbiome are associated with lower levels of triglycerides and C-reactive protein, which is a marker of inflammation .
The polyphenols in red wine have similar effects and have even been shown to increase levels of beneficial bacteria in people with metabolic syndrome .
Polyphenols cant be digested efficiently by human cells, but they are efficiently broken down by the gut microbiota. They may improve several health outcomes related to heart disease and inflammation.
Fermented Foods And Probiotics
The probiotics present in fermented foods vary from one food to the next. The most common, however, are the micro-organisms that belong to Lactobacillus, Saccharomyces boulardii, and Bifidobacterium groups.
But, before you go and purchase some beer and wine in the hopes of increasing your probiotic intake, know that probiotics may not be present in all fermented foods. According to Harvard Health Publishing, beer and wine remove the probiotics before bottling. High heat during baking and canning inactivates micro-organisms, as does pickling with acids like vinegar.
Incorporating fermented foods into your diet is a no-brainer. They help keep your gut healthy, which, in turn, can alter your mood and may even stop the onset of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Just be sure to look for labels that state they are naturally fermented or contain live cultures .
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Should I Take Probiotics With Other Medication
Generally, it’s safe to take your probiotic with other supplements in the morning or at another hour of your choosing. Antibiotics, however, should be taken alone, and a doctor may instruct you to discontinue other supplements due to temporary illness. Dr. Asike maintains that probiotics are generally safe for most individuals, and the likeliest side effect may be some temporary bloating or extra gas, which usually sorts itself out over time.
When Should I Take A Probiotic
Because supplements like probiotics aren’t regulated by the U.S. Food and Drug Administration, each probiotic supplement may come with different directions on dosing and timing. The most important advice is to choose a time you’ll actually stick to, especially if you have trouble remembering to take pills in the first place. “Consistency is the key with taking probiotics if one wants to reap the potential benefits,” Dr. Asike says.
While the time of day is ultimately up to you, this expert suggests that probiotics may be most effective if you plan to take them about 30 minutes before a mealand most effective if you take your supplement before breakfast. Probiotics will have a greater effect in your small intestine if you take them before you eat: “During a fast or prior to eating, the stomach won’t be as acidic and this will allow the probiotic capsule or tablet to be able to make its way into the intestine,” he explains.
Adding a probiotic into your routine first thing in the A.M., then, will likely keep your stomach from sabotaging your efforts. “Breakfast is usually eaten around the same time daily, and tends to be smaller and more easily digested,” Dr. Asike says.
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Confirm Clinical Survivability Tests
Carefully read labels and websites to make sure any probiotic supplements you purchase have passed clinical tests. This ensures that the beneficial bacteria will survive its trek through gastric acids and into your gut microbiome.
If the manufacturer cant prove clinical results, choose a different product.
How Do Probiotics Work
The main job of probiotics, or good bacteria, is to maintain a healthy balance in your body. Think of it as keeping your body in neutral. When you are sick, bad bacteria enters your body and increases in number. This knocks your body out of balance. Good bacteria works to fight off the bad bacteria and restore the balance within your body, making you feel better.
Good bacteria keeps you healthy by supporting your immune function and controlling inflammation. Certain types of good bacteria can also:
- Help your body digest food.
- Keep bad bacteria from getting out of control and making you sick.
- Create vitamins.
- Help support the cells that line your gut to prevent bad bacteria that you may have consumed from entering your blood.
- Breakdown and absorb medications.
This balancing act is naturally happening in your body all of the time. You dont actually need to take probiotic supplements to make it happen. Good bacteria is just a natural part of your body. Eating a well-balanced diet rich in fiber every day helps to keep the number of good bacteria at proper levels.
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What Are Probiotics Used For
Probiotics are used for regulating the gut microbiome. Probiotics colonize the lining of our digestive system and ensure that the natural gut flora can perform its role in vital functions in your body, which can help with routine constipation and diarrhea.
Probiotics are good bacteria that naturally occur in a healthy intestine. Our intestine consists of billions of bacteria that are critical to many important processes within the body, including digesting food, absorbing nutrients, eliminating toxins, and preventing pathogens from spreading.
When this world of bacteria is disrupted by a poor diet, stress, or strong medication, probiotics help to restore your gut health.
Taking a high-quality probiotic supplement can improve and maintain your long-term health and wellbeing.
What Is A Prebiotic What Is A Probiotic
Your body thrives off of the delicate balance between good and bad bacteria in your gut. It sounds odd to say that having bad bacteria in your body is actually good, but its true. Now keep in mind, the good bacteria heavily outweigh the bad in a healthy gut, almost 9 to 1. So the role of good bacteria is even more important than you might have realized. You want to protect those good bacteria and feed them to help fight and keep the bad bacteria from multiplying or taking over. One of the most effective ways to do this is by stacking your diet with foods that contain prebiotics and probiotics.
Probiotics are the good bacteria and prebiotics are the food needed to feed the good bacteria in your body. Prebiotics help to create and strengthen a healthy environment in your gut for the good bacteria to thrive, keeping the bad bacteria at manageable levels. Prebiotics are in essence the fuel, or a carbohydrate, for the good bacteria in your system. These fibers can be found naturally in foods like bananas, onions, oats, and apples to name a few, or they can be taken as a supplement. Probiotics can be found in foods like yogurt, miso, kombucha, or other foods that have been enriched with probiotics.
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How Often Do You Need To Replenish Your Prebiotics And Probiotics
Its easy to get both probiotics and prebiotics into your diet daily by choosing foods rich in both ingredients. The International Scientific Association of Probiotics and Prebiotics suggested that you get at least 5g of Prebiotics a day, sometimes needing up to 15g. More scientific research is needed to determine a suggested amount of probiotics, but in general, is it best to keep a healthy diet that includes high-quality natural fiber sources and those that contain probiotics.
In addition to the general guidance of making probiotics and prebiotics part of your regular balanced diet, there are a few suggested times you might especially want to consider incorporating those foods into your diet.
Olive My Pickle Pickles & Pickle Juice
Most people are familiar that pickles are just pickled cucumbers. When buying pickles for their probiotic benefits, pick brands with no vinegar and no added sugar. Pickles made with vinegar appear to have little to no probiotic benefit for your gut. Olive My Pickles are fermented with a saltwater brine, so they contain naturally occurring probiotics. In fact, all of the brands pickled products say right on the label, Lab Verified Probiotic, as they use an independent lab to test products. It also sells pickle juice or brine by itself. In addition to being loaded with electrolytes, LiveBrine is one of the most concentrated ways of ingesting whole-food, plant-based probiotics. There are more than 14 billion colony-forming units per serving.
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Lifestyle Factors To Consider
As you can see there are advantages to getting your daily probiotics from both food and supplements. And importantly, research indicates that both perform well as probiotic delivery vehicles.3 Due to a lack of clinical trials comparing the two, we cant say if one delivery method is better than the other.3 Most likely, the better delivery option for you will depend on your lifestyle.
Here are some factors to consider when deciding between foods or supplements:
Do you eat a variety of probiotic-rich foods on a daily basis?
- If the answer is yes, thats great! Not only are you providing your body with important vitamins and nutrients it needs, but consuming an array of probiotic bacteria can enhance microbial diversity and intestinal balance.3 Keep on eating those probiotic-rich foods!
- If the answer is no you may find it more practical to get your daily probiotics from a high-quality dietary supplement.
Are you looking to address a specific health issue or specific symptoms?
- If the answer is yes, working with a healthcare professional to identify specific bacterial strains appropriate for addressing your health concerns is advisable. And because supplements grant you the freedom to select the strains you ingest, you may find supplements preferable to foods, where you have less control over strain-specificity.
- If the answer is no, you may find that eating an abundance of probiotic-rich foods is sufficient for maintaining a healthy gut and immune function.
Whats The Difference Between Probiotic
Heres where things get a little bit tricky. While many people refer to live cultures as probiotics, remember that the agreed-upon scientific definition states that a probiotic is a live organism in an amount that provides a health benefit. The live organism is further characterized by the genus, species and strain.
So, getting back to food: Some foods, including certain fermented foods, like yogurt, as well as dried fruits, snack bars and more, may be enhanced with a particular probiotic strain. These are examples of probiotic-rich foods. Other foods, such as fermented foods, may be rich in live and active cultures, but if the strain and amount arent known, they arent characterized as probiotic-rich foods. Even so, regularly eating various fermented foods has been found to improve gut health, so its not necessary to get caught up in the lingo.
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Stomach Acid And Timing Probiotic Use
The vast majority of your healthy gut bacteria live in the small and large intestine where they are not exposed to stomach acid. The bacteria in your probiotic supplement must travel through the stomach to reach the small and large intestines.
Certain factors such as the timing and size of your last meal determine how quickly your probiotic bacteria can pass through the stomach into a more hospitable environment.
Why You Shouldnt Take Probiotics With A Heavy Meal
Your stomach is a very smart organ. The more food you eat, the more digestive enzymes and stomach acid it secretes.
Also, the more you eat, the longer it takes for the food to move through the stomach. Food takes about 4 to 5 hours to move through the stomach.
Taking a probiotic immediately before or after a large, heavy meal means that the probiotic has to endure the acidity of the stomach for much longer before it can move to the small intestine.
Ways To Improve Your Gut Bacteria Based On Science
There are around 40 trillion bacteria in your body, most of which are found in your gut.
Collectively, they are known as your gut microbiome, and theyre incredibly important for overall health. However, certain types of bacteria in your intestines can also contribute to many diseases.
Many factors, including the foods you eat, can impact the type of bacteria found in your digestive tract.
Here are 9 science-based ways to improve your gut bacteria.
Are Sauerkraut Probiotics Harmful
Sauerkraut is classified as a high-risk food just like other fermented products due to the high possibility of contamination during fermentation. As a result, sauerkraut can be a risk to high-risk individuals such as pregnant mothers, AIDS patients, and patients on chemotherapy or any other immunosuppressant drugs.
Does Cooking Sauerkraut Kill The Probiotics?
Yes, exposing sauerkraut to heat will kill the probiotics, thus taking away the expected probiotic benefits. This can be avoided by adding sauerkraut to your dish in the final steps after cooking so as to reduce the number of probiotics lost to heat.
How Much Sauerkraut Should I Take A Day For Probiotics?
The NIH recommends a regular intake of around 7 to 10 g of sauerkraut per day for the best gut health results. You can, however, eat more or less depending on your diet plan and the advice of your doctor.
Are Fermented Foods Better Than Probiotic Supplements?
Yes, fermented foods contain naturally balanced probiotic strains, unlike probiotic supplements that have artificially populated probiotic strains.
What Is The Best Sauerkraut For Probiotics?
Raw, unpasteurized sauerkraut offers the best probiotic benefits.
Should Sauerkraut Be Rinsed?
No, rinsing sauerkraut washes away most of the probiotic content which gets left behind after fermentation.
Why Does Sauerkraut Make You Poop?
Does All Sauerkraut Have Probiotics?
Is Sauerkraut Good For Your Liver?
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