How Do Probiotics Work
Probiotics work through a different mechanism than prebiotics.
While they do influence and modify the concentration of bacteria in the gastrointestinal tract they also work through a variety of other mechanisms.
Probiotics provide benefit to the host by competing with other bacteria for âreal estateâ in the GI tract.
If you consider that there is a limited amount of âroomâ in your intestines then providing an increasing concentration of healthy bacteria causes more competition for the lining that is available on your epithelium.
Probiotics also help to strengthen the gut epithelial barrier which leads to modulation of the immune system.
Damage to the intestinal lining is one of the hallmarks of increased intestinal permeability otherwise known as leaky gut.
You can read about leaky gut symptoms here.
In addition probiotics also directly communicate with the host by activating certain receptors such as pattern recognition receptors and toll-like receptors .
The activation of these receptors results in the activation of signaling pathways which influences inflammatory cascades and genetic expression.
It may sound complicated but basically what is happening is that probiotics influence the receptor sites that already exist which then activates beneficial signals and pathways.
The moral of the story is that probiotics provide benefit through mechanisms and pathways which are separate and different than those used by prebiotics.
Proven Benefits of Probiotics
How Should I Get My Prebiotic Fix
Prebiotics are filling up supplement shelves, but perhaps the best way to get them is through food like avocados, whole grains, and alliums. If you’re eating a wide variety of foods and spices, including scallions, leeks, and garlic, you should be able to get enough prebiotic foods in your diet, says Dr. Pedre. However, if you are sick with gut issues, then you will very likely need prebiotics to help rebuild your gut flora. Prebiotic supplements range from capsules, which commonly include probiotics as well, to plant-based prebiotic powders.
How Does Food Affect The Gut Microbiota
The food you eat plays an important role in the balance of good and bad gut bacteria.
For example, a high sugar and high fat diet negatively influences the gut bacteria and may contribute to insulin resistance and other conditions (
One of the things your good gut bacteria do with prebiotic fiber is turn it into a short-chain fatty acid called butyrate.
Studies suggest that butyrate production in the colon cannot be maintained without adequate intake of prebiotic fiber .
Prebiotics are types of fiber that humans cannot digest, but your gut bacteria can. These types of fiber provide nutrients to the bacteria that support healthy digestion and immune function.
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Probiotic With Prebiotics: How To Choose The Right Probiotic For You
There are many factors to consider when choosing a probiotic supplement. Some important factors include: the number of live bacteria cultures in the supplement, the specific strains of bacteria included, the delivery method , and whether or not the product also contains prebiotics.
When it comes to the number of live bacteria cultures, more is not necessarily better. A quality probiotic supplement will typically contain at least 1 billion CFUs per serving.
As for the specific strains of bacteria, research suggests that certain strains may be more beneficial for certain health conditions. For example, the strain Lactobacillus rhamnosus GG has been shown to be effective in treating diarrhea and other gastrointestinal disorders.
The delivery method is also important to consider, as some methods may be more effective than others in delivering the live bacteria to your gut. For instance, liquid probiotics are thought to be more effective than capsules, as they bypass the stomach and are directly absorbed into the intestines.
Finally, you may also want to look for a probiotic supplement that contains prebiotics. Prebiotics are non-digestible fibers that serve as food for probiotic bacteria. They help to promote the growth of healthy gut bacteria and can also improve the overall effectiveness of the probiotic supplement.
Why Are Probiotics And Prebiotics Important
Probiotics and prebiotics are important for gut health. They can help with digestive issues like irritable bowel syndrome , Crohns disease, and ulcerative colitis. Probiotics can also help with skin conditions like eczema and psoriasis. Prebiotics can help regulate the immune system.
Probiotics and prebiotics work together to keep the gut healthy. Probiotics are live bacteria that help keep the gut flora balanced. Prebiotics are non-digestible fibers that act as food for probiotics. They both help with digestive issues, skin conditions, and immunity.
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What To Know About Oligofructose
Oligofructose is a short, small molecule. When it enters the colon in the right lower side of the abdomen down by the appendix, it is immediately fermented in the large intestine and used up by the bacteria that reside in this part of the colon, where it helps healthy bacteria multiply. There is no problem with this situation, except that there is little left to get across to the rest of the colon on the left side. That makes oligofructose on its own not nearly as effective as when it is combined with another prebiotic fiber, such as inulin.
Not A Good Fit For Your Gut
The balance of microorganisms in your gut affects your health and may determine how well you tolerate a prebiotic supplement.
Newer research shows that in certain gastrointestinal conditions the balance of bacteria may not be the same as in individuals with good intestinal health. When certain families of bacteria are too high or too low, fermentation of a prebiotic fiber may produce excessive gas, bloating, and pain, says Stefanski.
You should always talk to a health care provider about nutritional supplements before adding them to your daily routine.
When it comes to prebiotic supplements, there’s simply not enough evidence that they offer any health benefits.
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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
Improve Sleep And Reduces Stress
Studies show that the microbiome influences your circadian rhythm or your bodys internal clock. Therefore, a diet rich in both pre and probiotics may help improve the quality of your sleep .
And because your mood is directly linked to your gut health as well, prebiotics also work to help reduce stress and relieve depression and anxiety symptoms, which ultimately affect your sleep patterns .
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Which Foods Are Probiotic
There are also many probiotic foods that naturally contain helpful bacteria, such as yogurt.
A high quality, plain yogurt with live cultures can be a fantastic addition to your diet if you want to add beneficial bacteria.
Fermented foods are another great option, as they contain beneficial bacteria that thrive on the naturally occurring sugar or fiber in the food.
Examples of fermented foods include:
- other pickled vegetables
If youre going to eat fermented foods for their probiotic benefits, make sure theyre not pasteurized, as this process kills the bacteria.
Some of those foods can also be considered synbiotic, because they contain both beneficial bacteria and a prebiotic source of fiber for the bacteria to feed on.
Some examples of synbiotic foods are cheese, kefir, and sauerkraut.
Probiotic foods naturally contain helpful bacteria. Many of these foods can be made at home or purchased at a grocery store.
What Are Some Good Sources Of Probiotics
Probiotics are typically found in foods that have live microorganisms in them. These include the following:
- Dandelion greens
While prebiotics can be found in fruits and vegetables, to ensure you get the proper daily dose . its often more convenient to take a daily prebiotic supplement. These should always be taken with a full glass of water as they can present a choking hazard on their own.
Probiotic and prebiotic supplements can help ensure that your body achieves a healthy balance of good bacteria within the microbiome. Not only do they support a healthy body and mind, but they can also improve digestive issues. This may be especially if you regularly suffer from bowel problems, vaginal infections, allergies, or immune disorders.
Before starting supplements, it is a good idea to speak with your doctor to ensure that you aren’t suffering from other serious ailments that could worsen by being left untreated.
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What To Look For In A Probiotic Supplement
When selecting a probiotic supplement, there are a couple of things you should consider.
First, probiotic options vary widely. According to a 2010 study in the American Journal of Health-System Pharmacy, there is no consensus on how many microorganisms are necessary to achieve health benefits, but a probiotic should typically contain several billion microorganisms to increase the chance that adequate gut colonization will occur.
Colony-forming units are the number of active cultures in a probiotic. Try to choose a formula that includes CFUs in the billions.And generally, the more, the better. Its also good to choose a probiotic with a broad spectrum of strains since they work best as a team.
Remember: You need to refrigerate live probiotics. Shelf-stable probiotics do not require refrigeration. However, both will have expiration dates, so be sure to stay aware of that while youre taking them.
Prebiotic Benefits: What They Can Do For You
Other than serving as nutrition for probiotics, supporting your gut health, and enhancing your immune system prebiotics have additional benefits when you consume them.
Some of the health benefits of prebiotics include:
- Enhancing mineral absorption, potential anti-cancer properties, anti-inflammatory, and other immune-assisting effects. A 2011 study in the Journal of Clinical Gastroenterology reported on these findings.
- Encouraging normal blood sugar levels. A 2013 study in the journal Endocrine Practice found that prebiotics may be beneficial for prediabetes and type 2 diabetes.
- Aiding weight loss. A 2002 study in The British Journal of Nutrition found that prebiotic foods promote a feeling of fullness, which helps prevent obesity and aids weight loss.
- Boosting bone health. A 2007 study in The Journal of Nutrition found that prebiotics enhance the absorption of minerals in the body, including magnesium and possibly iron and calcium which are all necessary for strong bones.
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Okay But What Are Prebiotics
The difference between prebiotics and probiotics comes down to more than just a delinquent vowel. Prebiotics are indigestible fibers that bypass your small intestine and head to your colon where they are fermented by the bacteria in your gut, says Dr. Vincent Pedre, author of Happy Gut. Prebiotics occur naturally in foods like avocados, whole grains, and alliums like garlic and leeks, or you can buy prebiotic supplements. Look for capsules or powders that contain dietary fibers like inulin or FOS, which stimulate the growth of beneficial bacteria like Bifidobacteria.
Things You Should Know Before Taking Pre And Probiotics
Learn everything you need to know before starting a biotics regimen.
Thirty years ago, you could take a quick multivitamin or daily gummy vitamin and call it good. The health industry has come a long way since then. From herbal extracts to enzymes to vitamins and supplements, there is nearly an unlimited amount to choose from.One of the fastest-growing markets is prebiotics and probiotics. Between 2007 and 2012, the use of probiotics by adults quadrupled, and has only grown more since. Studies have shown that some of the major health benefits attributed to probiotics include improvement of gastrointestinal microflora, enhancement of immune system, reduction of serum cholesterol, cancer prevention, treatment of irritable bowel-associated diarrhea and much more. Healing the gut and balancing microbe diversity in search of health benefits have become a huge trend in the health and wellness industry.Whether its a prescription from your doctor or an over the counter probiotic, there are countless options. Before you rush out to buy pre and probiotics, you should probably learn a little more so you can make an informed decision and pick the probiotics that are right for your body.
Prebiotics vs. Probiotics: What is the Difference?
Do I Need Probiotics?
What are the Actual Benefits of Taking Probiotics?
How Long Does it Take for Probiotics to Work?
Should I Take Prebiotics and Probiotics Together?
How do I Know which Prebiotics and Probiotics to Take?
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Are Postbiotics The New Probiotics
For now, postbiotics are relatively undefined and a bit of a dark horse in the health and wellness and supplement world. As a product of probiotics, the question naturally arises: should you skip probiotics altogether and go straight for the postbiotics?
The answer, as you might expect, is not cut and dry. If you are using a probiotic supplement or regularly incorporating probiotic foods and find that it is helping you, by all means continue. But if you are one of the many that have not found relief from digestive issues using probiotics, postbiotics may be a better option.
Since everyones microbiome is unique, probiotics can sometimes make digestion worse by adding the wrong kind of probiotic bacteria to an already imbalanced microbiome. But everyone needs postbiotics, especially SCFAs like butyrate, for gut health. So, for most people, postbiotic supplementation or increasing postbiotic-rich foods may be more beneficial for their personal microbiome and gut environment.
How To Eat More Probiotics And Prebiotics
There are a lot of wonderful, healthy food options rich with natural prebiotics and probiotics that you can incorporate into your diet. In fact, you might already eat some of these foods without realizing their full health benefit. While studies are still needed to understand and determine the exact amount of prebiotics and probiotics needed or recommended to take daily , its good to incorporate one or more of these foods into your diet regularly.
It is also important to note that the benefits of eating probiotic-rich foods can be compromised by outside factors. The bacteria in your microbiome, the probiotic, are delicate and intricate systems. Some of the top killers of probiotics are antibiotics, sugars, alcohol, stress, lack of sleep, and more. Eating foods rich in probiotics isnt enough to ensure your body is fostering a healthy immune system and operating a productive digestive system. You need to also take a full body, holistic approach to your health that includes exercise and eliminating or decreasing stress, among other factors. As for prebiotics, it is important to increase your water intake if and when youre eating foods with prebiotics, typically high-fiber foods. So to keep your digestive system moving, drink lots of water.
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Greek Yogurt & Banana
The probiotics most commonly found in Greek yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. When the fiber and carbohydrates in a banana reach your colon, they become fermented by your gut and turn into prebiotics. The prebiotics fuel the good bacteria the Lactobacillus bulgaricus and Streptococcus thremophilus so they grow and bring balance to the microbiome.
Lactobacillus bulgaricus is particularly great for relieving digestive issues, including lactose intolerance, constipation, nausea, leaky gut syndrome, and diarrhea .
Origin Of A Revolutionary Probiotic
When it comes to prebiotic and probiotic supplements, one company is leading the way. BlueBiology is a family-owned company that commits to providing their customers with safe and effective health supplements. Each product is expertly-formulated and contains quality ingredients without preservatives, additives, or fillers.
BlueBiologys CEO and founder, Loren Richter, began his journey with probiotics after years of dealing with sciatica and other health issues. He was limited in how much he could exercise, so he focused on improving his diet. After reading about the potential benefits of probiotics, he decided to give them a try. After lots of research, trial and error, he couldnt find a probiotic that worked. So, he put all of his research into action and founded BlueBiology with his brother, Nick Richter, in 2014.
Their father, Dr. Mark Richter, a biochemist, helped formulate their best-selling product BlueBiotics: Ultimate Care. BlueBiologys probiotic formula is continuously improving with the help of consulting experts, like renowned biochemist Dr. Phillip Gao. These days, the company is owned and operated by Loren Richter and his wife, Mackenzie Schutz, a licensed registered nurse.
Their signature probiotic, BlueBiotics: Ultimate Care©, is an allergen-free, preservative-free probiotic supplement that features a proprietary blend of 61 billion colony-forming units and has 11 robust, potent strains to balance and restore gut health.
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Do You Really Need Prebiotics
Robyn Openshaw – Updated: February 3, 2020 – – This Post May Contain Affiliate Links
When it comes to digestive health, probiotics usually steal the show. And with good reason. Your gut bacteria are responsible for everything from hormone regulation1 to immune health2. But what about prebiotics? Is that even a thing?
The answer is yes.
Think of prebiotics as the wind beneath your probiotics wings. Or, more accurately, the fuel your microbiome of gut bacteria needs to flourish.
Heres what you need to know about this unsung digestive hero.
What Happens When You Take A Probiotic Every Day
Many people have no idea what they are taking and how it affects their bodies. Probiotics are actually good bacteria that are usually found in the digestive tract.
When they are there, they help your digestion process and keep you regular. But sometimes they get lost in other bacteria that make up the digestive system.
When you take a probiotic every day, you will increase the number of good bacteria in your digestive tract.
Many of the antibiotics used to treat conditions like inflammatory bowel disease can have some serious side effects.
You could end up having diarrhea or other problems as a side effect. If you are taking antibiotics for a longer period of time, you could even be making your own bacteria disappear!
This is why many people who are taking antibiotics for other ailments, as well as pregnant women, cannot take probiotics. They undo all of the good work that the original antibiotics have done.
Probiotic bacteria need a steady supply of carbohydrates and protein to survive.
If you change your diet so that you are getting enough carbohydrates and protein, and you eat only raw or uncooked vegetables and fruits, you will start to see the benefits almost immediately.
You may find that you have more energy, feel better, and have more rest. If you are taking an antibiotic, you may experience a decrease in the size of the bacteria or an increase in the opposite type.
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