Unraveling the mystery behind Probiotics & Prebiotics
- Anna at Holistic Life Delaware LLC
- Apr 4
- 3 min read
These live microorganisms can be found virtually everywhere throughout out the body. Probiotics can be found in the ‘mouth, nasal cavity, esophagus, stomach, intestines, vagina, rectum, within the joints, under the armpits, under the toenails, in the urinary tract’ and many other areas of the body with most living in the colon.
Probiotics and prebiotics can play a large role in our overall health. Let’s take a look at:
What Probiotics and Prebiotics are?
How can they help support our overall health strategy?
Can we get them in our diet?
Let’s take a closer look.
What are Probiotics and Prebiotics?
The word Probiotic was first used by Lilly and Stillwell in 1965 to define “substances secreted by one organism which stimulate the growth of another”. Probiotics sometimes called the healthy “good/beneficial” bacteria are live microorganisms. They account for 70 - 80% of our immune system.
Prebiotics are the food that supports healthy bacteria. Just like a healthy organic nutrient dense meal fuel us, prebiotics contain the nutrients that help our good bacteria thrive.
How can they help support my overall health strategy?
A variety of studies have been done to determine the health benefits of Probiotics. Some of these studies conducted on specific health conditions were deemed unconclusive, however other studies showed positive results with other health issues.
Here are some ways prebiotics and probiotics can support your overall health:
Digestion: According to the National Center for Complementary and Integrative Health, probiotics help with digestion.
Boosting immunity: probiotics help to produce vitamins and encourage the body’s immune response to help destroy diseased cells.
Decreasing antibiotic resistance: Taking antibiotics can cause bacteria to become resistant to antibiotics. Probiotics help rebuild the ‘good bacteria’ and help prevent it from becoming resistant.
A study published in a PubMed article; probiotics were shown to be effective in a variety of clinical conditions including:
Infantile diarrhea in children: that affects the microvilli.
NEC (necrotizing enterocolitis): inflamed intestines mostly occurring in premature babies.
Relapsing C. diff (Clostridium difficle colitis): a bacterial infection in the colon.
H. Pylori (Helicobacter pylori): bacterial infections in the stomach and small intestines.
IBD (Inflammatory bowel disease): inflammatory diseases along the digestive track.
Female urogenital infections: bacterial vaginosis, yeast vaginitis, and urinary tract infection (UTI).
Other studies demonstrated that probiotics can help inhibit respiratory infections in children, dental cavities, IBS (irritable bowel syndrome), and other inflammatory bowel diseases. The Lactobacillus rhamnosus strain GG and Saccharomyces boulardii were found to have the highest number of benefits in these studies.
Various studies showed probiotic and prebiotic supplements together help improved specific conditions associated with ‘blood sugar, cholesterol, and triglyceride levels.’
Other prebiotic studies revealed people experienced a decrease in inflammation in the intestinal lining, reduction in cravings and body fat.
Can I get them in my diet?
Yes! Probiotics and Prebiotics can be found in foods as well in supplement form. Here are some of the top sources found in foods/drinks:
Dietary sources of Probiotics
Yogurt with “live and active cultures”
Non-dairy yogurt options like coconut, almond, soy and cashew.
Unpasteurized Sauerkraut
Pickles
Kimchi
Tempeh
Miso
Fermented drinks
Kombucha
Kefir
Dietary sources of Prebiotics
Dandelion greens
Garlic & onions
Chicory Root
Whole oats
Bananas & apples
Additional thoughts
Probiotics and Prebiotics are available in supplement form and generally deemed safe. The FDA (US Food and Drug Administration) regulates products containing probiotics, however this does not guarantee the quality of the supplement.
If you are thinking about probiotics and/or prebiotics it’s good to review with your healthcare practitioner prior to adding supplements.
Resources:
The Linus Pauling Institute Research Newsletter (Spring/summer 2014)
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