Prebiotics + Probiotics: How To Care For Your Gut

Prebiotics + Probiotics: How To Care For Your Gut

What is the Gut Microbiome and Why is it Important?

 

We often come across the terms “prebiotics and probiotics,” but what exactly are they? Well, we’re sure glad you asked. While it might not be the most glamorous topic, the health of your gut has a profound impact on various aspects of your life, whether you realize it or not. Your gut often referred to as your “second brain” is home to trillions of bacteria, a complex ecosystem that plays a crucial role in your health. This is known as your gut microbiome. The gut microbiome is made up of collective genes and gene products of microorganisms, while the microorganisms themselves (which also include phages, viruses and archaea) are known as the microbiota (1) (2).

 

Despite bacteria’s bad reputation, these gut microbes are central to numerous aspects of your well-being, from immune to metabolic health. Just like your fingerprint, your gut microbiota is one of a kind that’s influenced by several factors including geographical zone, genetics, age, sex and diet (3). But when it comes to your microbiota, it’s all about balance. A healthy balance. When your gut is low on good bacteria, bad bacteria can take over (the kind that gives your body a hard time). This can result in an imbalance, known as dysbiosis, which can lead to numerous issues such as IBS, IBD, cardiovascular and central nervous system disorders, and beyond (9).  As this area of research has continued to expand, research studies have supported the concept that the gut microbiota is key in modulating immunity, energy homeostasis and weight loss and gain (4). These beneficial effects on health can include:

 

  • Supply of nutrients through the synthesis of antioxidants and vitamins
  • Building and supporting the immune system by reducing inflammation in the gut
  • Improved lipid metabolism
  • Prevention of cardiovascular diseases

 

Probiotics

Probiotics are live microorganisms that can help to restore a healthy gut microbiota and confer health benefits to the host (5). These microorganisms are primarily bacteria but can also include certain yeasts. They are naturally found in some foods, such as yogurt, kefir, sauerkraut, and kimchi, as well as in dietary supplements. Currently, some of the better-studied probiotics include Bifidobacterium longum, Lactobacillus rhamnosus and Akkermansia muciniphila (6).

 

Here are some key reasons why probiotics are considered important:

 

  1. Digestive Health: Of course, the most obvious impact of gut health is on digestion itself. Probiotics can help maintain a healthy balance of gut bacteria, which is essential for proper digestion and nutrient absorption. They can assist in alleviating digestive issues like diarrhea, constipation, and irritable bowel syndrome (IBS).
  2. Immune System Support: A significant portion of your immune system resides in your gut. Probiotics can enhance immune function by promoting the production of certain antibodies and strengthening the intestinal barrier against pathogens.
  3. Prevention of Antibiotic-Associated Issues: Antibiotics can disrupt the natural balance of gut bacteria, leading to issues like diarrhea. Probiotics can help restore this balance and reduce the risk of antibiotic-associated diarrhea.
  4. Potential for Allergy Prevention: Some research suggests that probiotics might help prevent or reduce the severity of certain allergies by modulating the immune response.
  5. Mental Health and Brain Function: Emerging studies indicate a link between gut health and mental well-being. Probiotics may play a role in reducing symptoms of anxiety, depression, and stress by influencing the gut-brain axis.
  6. Support for Skin Health: Certain skin conditions, such as eczema, have been linked to disruptions in the gut microbiota. Probiotics may have a beneficial effect on these conditions by promoting a healthier balance of gut bacteria.

 

 

Prebiotics

Prebiotics are more recently defined as substrates which are selectively utilised by host microorganisms conferring a health benefit (7).  The key importance of prebiotics lies in their ability to support the growth and activity of these beneficial gut bacteria. Two important groups of prebiotics with beneficial effects on human health include fructo-oligosaccharides and galacto-oligosaccharides (8). By nourishing the good bacteria, prebiotics help maintain a healthy balance of the gut microbiome. This balance is crucial for various aspects of health, including:

 

  1. Digestive Health: Prebiotics can promote regular bowel movements and help prevent constipation by increasing stool bulk and softness.
  2. Immune Function: A healthy gut microbiome contributes to a well-functioning immune system, as many immune cells are influenced by gut bacteria.
  3. Nutrient Absorption: Some gut bacteria break down otherwise indigestible fibres into short-chain fatty acids (SCFAs), which can be absorbed and used as energy by the body.
  4. Reduced Inflammation: A balanced gut microbiome can help reduce inflammation in the gut and throughout the body, potentially lowering the risk of chronic diseases like inflammatory bowel disease (IBD) and metabolic syndrome.
  5. Mental Health: There's emerging research suggesting that the gut-brain axis plays a role in mental health, and a healthy gut microbiome can support a positive mood and reduce symptoms of anxiety and depression.

 

Your gut is far more than just a digestive organ; it’s a complex ecosystem that has far reaching effects on your every move. When you take good care of your gut, you can ensure that it takes good care of you.

 

Sources

  1. Valdes, A. M., Walter, J., Segal, E., & Spector, T. D. (2018). Role of the gut microbiota in nutrition and health.BMJ (Clinical research ed.), 361, k2179. https://doi.org/10.1136/bmj.k2179
  2. Hou, K., Wu, Z. X., Chen, X. Y., Wang, J. Q., Zhang, D., Xiao, C., Zhu, D., Koya, J. B., Wei, L., Li, J., & Chen, Z. S. (2022). Microbiota in health and diseases.Signal transduction and targeted therapy, 7(1), 135. https://doi.org/10.1038/s41392-022-00974-4
  3. Lares-Michel, M., Reyes-Castillo, Z., & Housni, F. E. (2023). Towards the characterisation of sustainable diet’s gut microbiota composition and functions: A narrative review. Gut Microbiome, 4, e15. doi:10.1017/gmb.2023.13
  4. Afzaal, M., Saeed, F., Shah, Y. A., Hussain, M., Rabail, R., Socol, C. T., Hassoun, A., Pateiro, M., Lorenzo, J. M., Rusu, A. V., & Aadil, R. M. (2022). Human gut microbiota in health and disease: Unveiling the relationship.Frontiers in microbiology, 13, 999001. https://doi.org/10.3389/fmicb.2022.999001
  5. Dahiya, D., & Nigam, P. S. (2022). The Gut Microbiota Influenced by the Intake of Probiotics and Functional Foods with Prebiotics Can Sustain Wellness and Alleviate Certain Ailments like Gut-Inflammation and Colon-Cancer.Microorganisms, 10(3), 665. https://doi.org/10.3390/microorganisms10030665
  6. Ghaffari, S., Abbasi, A., Somi, M. H., Moaddab, S. Y., Nikniaz, L., Kafil, H. S., & Ebrahimzadeh Leylabadlo, H. (2023).Akkermansia muciniphila: from its critical role in human health to strategies for promoting its abundance in human gut microbiome. Critical reviews in food science and nutrition, 63(25), 7357–7377. https://doi.org/10.1080/10408398.2022.2045894
  7. Bevilacqua, A., Campaniello, D., Speranza, B., Racioppo, A., Sinigaglia, M., & Corbo, M. R. (2024). An Update on Prebiotics and on Their Health Effects.Foods (Basel, Switzerland), 13(3), 446. https://doi.org/10.3390/foods13030446
  8. Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S. J., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications.Foods (Basel, Switzerland), 8(3), 92. https://doi.org/10.3390/foods8030092
  9. Belizário JE, Faintuch J. Microbiome and Gut Dysbiosis. Exp Suppl. 2018;109:459-476. doi: 10.1007/978-3-319-74932-7_13. PMID: 30535609.

 

 

 

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