Dr. Paul Deglmann
Meghan Feir Walker
When you’re suffering from gut issues, allergies (food, environmental, etc.), and other microbiome-related conditions and symptoms, it can be frustrating trying to figure out how to restore the health of your microbiome. Should you take prebiotics? Should you take probiotics? Which strains of probiotics should you use? What are the differences between prebiotics vs. probiotics?
To help you understand how you can help improve the health of your microbiome, we’re focusing on prebiotics and probiotics in this article and how you can incorporate both into your daily life.
What are prebiotics?
Prebiotics are non-digestible food ingredients that promote the growth of beneficial microorganisms in the intestines. Most prebiotics are plant fibers that act as food for beneficial bacteria, which stimulates their growth and activity.
Eating high-fiber foods holds many benefits, including enhanced detoxification. High-fiber foods act as a brush, helping you detoxify harmful bacteria and other substances from your intestines. This even helps reduce the risk of developing colon cancer.
Sources of prebiotics include:
- Vegetables (such as onions, garlic, leeks, artichokes, asparagus, etc.)
- Fruits (such as berries, bananas, apples, pears, etc.)
- Legumes
- Nuts
- Seeds (like chia and flax seeds)
- Beans
- Whole grains*
- Polyphenols
- Cocoa
- Dandelion
- Chicory root
- Seaweed
- And more
*Note: Grains can be inflammatory and promote gut symptoms in many patients, so we try to use non-grain-based fiber sources as much as possible.
What are probiotics?
Probiotics are live microorganisms that add to the population of good bacteria in the digestive system when consumed. These microorganisms, made up of bacteria, yeasts, or fungi, can greatly benefit your body’s digestive functions and are found in a wide array of fermented foods.
Sources of probiotics include fermented foods like:
- Sauerkraut
- Kimchi
- Kombucha
- Yogurt (with live and active cultures)
- Raw milk
- Raw cheese
- Pickles
- Pickled vegetables
- Miso
- Natto
- Apple cider vinegar
- Olives
- And more
There are many different genus, species, and strains of probiotics. For probiotic species alone, there are thousands. However, most of them belong to one of these three categories.
The most common grouping of probiotics belongs to Lactobacillus or Bifidobacterium. Lactobacillus has over 100 different species, and Bifidobacterium has over 30. Combinations of these species and their strains have many benefits, including support for your immune system to function properly and improve gut-brain connections.
Saccharomyces boulardii (the species) is a type of yeast commonly taken to help improve IBS, diarrhea, C. diff, and other infections and conditions.
There are also soil-based or spore-forming Bacillus strains of probiotics that can often improve bloating, abdominal pain, and other digestive symptoms.
Another important aspect to keep in mind is that it’s usually best to take a probiotic supplement with a variety of kinds, not just a single strain.
With the many options you have to choose from, it can be overwhelming. What types are you lacking in your microbiome? Which do you need more of to restore balance, tackle infections, and reduce symptoms?
In order to answer that question, ordering a high-quality stool test can be very helpful. These tests can provide a clearer picture of your microbiome, and seeking the guidance of a knowledgeable practitioner to interpret the results and guide you along the way is crucial. Instead of spending money on random probiotic blends and hoping they work, testing can provide much more value. Testing is always better than guessing and saves you money in the long run.
Benefits of probiotics and prebiotics
Along with the potential for improving symptoms of certain digestive conditions, prebiotics and probiotics play an important role in many other functions of the body.
Prebiotics
- Promote the growth of beneficial bacteria
- Enhance mineral absorption
- Provide immune support
- Promote regular BMs
- Reduce constipation and/or diarrhea
- Reduce inflammation within the gut
- Strengthen the gut barrier
- Help regulate blood sugar levels and improve insulin sensitivity
- May help in weight management by promoting satiety
- May help lower LDL cholesterol levels
- Reduce the risk of developing various diseases, including colon cancer
Probiotics
- Aid in digestion
- Help maintain balance within the microbiome
- Improve digestive health
- Improve nutrient absorption
- Provide benefits for skin health
- Improve mental health and mood
- Support weight management
- Support a healthy metabolism
- May help manage IBS symptoms
- Reduce the risk of infection by helping protect against infections and illnesses
- May help in reducing allergy symptoms because they help support the immune system
- May promote mental wellness by supporting the gut-brain axis
Is it better to take prebiotics or probiotics?
When it comes to prebiotics and probiotics, it’s not one versus another or an either-or scenario. Both should be incorporated into your diet regularly to promote healthy digestion. Prebiotics and probiotics provide a synergistic relationship, so both can be helpful in promoting balance and diversity within your microbiome.
Consuming a healthy diet rich in polyphenols and fiber can help promote the growth of beneficial bacteria in the microbiome, and adding probiotic-rich or fermented foods also helps build the healthy bacteria in the gut.
Note: Some people cannot tolerate fiber and fermented foods due to digestive symptoms or conditions such as small intestinal bacterial overgrowth (SIBO). Consult with your healthcare provider to decide if incorporating these foods is beneficial or harmful for your unique situation.
Signs you may need prebiotics and probiotics
Signs or symptoms that may suggest the need for prebiotics/probiotics
- Digestive issues
- Constipation
- Diarrhea
- Inconsistent BMs
- Chronic gut health issues
- Allergies
- Frequent infections or a weakened immune system
Incorporating prebiotics and probiotics into your diet
While research is continually being done on prebiotics and probiotics, we know that both can work synergistically in promoting a healthy gut microbiome. By integrating these foods, you can take proactive steps toward enhancing your digestive health and quality of life.
However, it’s important to assess whether incorporating more prebiotics or probiotics is right for your unique situation. Remember, some conditions, such as SIBO, histamine intolerance, MCAS, and others, typically don’t do well with fermented foods. Other conditions can make it difficult to handle much fiber, so always look at your conditions and lab results and ask a trusted practitioner whether these dietary changes are right for you.
Schedule your free 15-minute consultation
Are you ready to learn more about your gut health and how to improve your digestive health? Read more on our blog about gut health, or schedule your free 15-minute consultation with Dr. Paul to explore a personalized approach for a helpful and effective path to healing.
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