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Prebiotics Vs. Probiotics [Best Prebiotic & Probiotic Foods]
🦶Prebiotics and probiotics are essential in maintaining a healthy gut microbiome, but they serve different functions.🦶
Chapters:
0:00 Prebiotics vs. Probiotics
0:12 Prebiotic Foods
0:41 Prebiotic foods and probiotic foods
Prebiotics are non-digestible fibers or compounds found in certain plant-based foods that serve as food for the beneficial bacteria in your gut. These fibers pass through the digestive system mostly undigested and are then fermented by gut bacteria, promoting the growth and activity of these beneficial microorganisms. Prebiotics can help improve gut health, enhance immune function, and support overall well-being.
A study published in the British Journal of Nutrition found that consuming prebiotic fibers can lead to an increase in beneficial bacteria, particularly Bifidobacteria and Lactobacilli, and a reduction in harmful bacteria (Kolida & Gibson, 2007). Another study in the American Journal of Clinical Nutrition showed that prebiotic supplementation could improve immune function and reduce the risk of gastrointestinal infections (Lomax & Calder, 2009).
Some common prebiotic-rich foods include:
Chicory root
Jerusalem artichoke
Garlic
Onions
Leeks
Asparagus
Bananas
Barley
Oats
Probiotics, on the other hand, are live beneficial bacteria that can be found in certain fermented foods or taken as supplements. Probiotics can help maintain the balance of the gut microbiome, improve digestion, and support immune function. They can also help prevent or alleviate gastrointestinal conditions, such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and antibiotic-associated diarrhea.
A study published in the journal Gastroenterology found that probiotic supplementation can improve symptoms of IBS, such as bloating, abdominal pain, and irregular bowel movements (Moayyedi et al., 2010). Another study in the journal Nutrients demonstrated that probiotics could help prevent antibiotic-associated diarrhea and Clostridium difficile infections in adults and children (Hempel et al., 2012).
Some common probiotic-rich foods include:
Yogurt
Kefir
Sauerkraut
Kimchi
Miso
Tempeh
Kombucha
Pickles (fermented in brine, not vinegar)
In summary, prebiotics and probiotics contribute to a healthy gut microbiome and overall well-being. Prebiotics serve as food for beneficial bacteria, while probiotics are beneficial bacteria. Including both prebiotic-rich and probiotic-rich foods in your diet can help support gut health, immune function, and general well-being.
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Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2 separate traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and Foot & Ankle Surgery separately. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Biernacki is a licensed podiatrist in Michigan. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best to not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition. Foot & Ankle Web Services LLC and Dr. Tom Biernacki, DPM, are not liable or responsible for any advice, course of treatment, diagnosis, or other information, services, or product you obtain through this video or site.