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Published on May 9, 2019

Prebiotic vs Probiotic: What’s the Difference and Why Are They Important?

Prebiotic vs Probiotic: What’s the Difference and Why Are They Important?

Many people find the prebiotic vs probiotic argument very confusing. They sound like they should be the same thing – but they’re not!

Each has a very different but very important function in the gut, and both should be consumed daily to maintain good digestive health.

Probiotic vs Prebiotic

What Are Probiotics?

To understand the difference, consider the prefix: PRO and PRE. The term “pro-biotics” literally translates as ‘for life’. That’s because probiotics help to promote good health!

The official definition of probiotics from the World Health Organization is:[1]

“live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”.

This simply means that probiotic bacteria live in your gut, helping to break down food that you eat and helping your body to absorb nutrients and enzymes. Unsurprisingly, this supports overall health.

Things that disrupt your levels of good bacteria include age, genetics, certain medications, alcohol and diet. Dysbiosis results when pathogens and yeast overwhelm the good bacteria and spread throughout your intestinal tract. This has been linked to intestinal diseases such as ulcerative colitis, irritable bowel syndrome, celiac disease, and Crohn’s disease.

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It’s easy to source probiotics from food or supplements. Probiotics are naturally present in foods such as yoghurt, kimchi, sauerkraut, miso and various pickled products. For convenience, you can also take probiotics in pill form.

What Are Prebiotics?

Prebiotics, on the other hand, means “before life” – because they are the food for your good bacteria!

Prebiotics are a type of fiber that humans can’t digest. They actually belong to a group of dietary fiber called oligosaccharides. This group of compounds is in many foods and includes a variety of different non-digestible forms such as fructo-oligosaccharides, inulin and polysaccharides.[2]

What this means is that prebiotics pass through your small intestine undigested and end up in the large colon, where they are fermented. This fermentation process is carried out the bacteria in your colon, which is why this prebiotic fiber is considered to be ‘food’ for these bacteria.

Essentially, prebiotics give your healthy bacteria the nourishment they need to thrive. This fermentation process is an excellent way to support the microbiome that exists in your digestive system.

In fact, it’s only in recent years that prebiotics were classified as ‘fiber’ – mainly because they behave in a similar way to other types of fiber. Researchers have found that prebiotic carbohydrates comprise mainly of fructans and galactans. Both of these are broken down (fermented) by the anaerobic bacteria in your large intestine.

Prebiotic fiber is easy to include in your diet. It’s available in many everyday foods such as garlic, onions, bananas, Jerusalem artichoke, the skin of apples (also known as pectin), chicory root, beans, psyllium husk and legumes.[3]

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Eating these prebiotic-rich foods as often as possible is a great way to keep your intestinal tract healthy. Think of them as a kind of natural fertilizer for your good gut bacteria.

How Do Probiotics And Prebiotics Improve Your Gut Health?

Benefits of Probiotics

Simply put, probiotics are the ‘good’ bacteria living in your gut. They support your health in a variety of ways:

  • Breaking down and digesting food
  • Supporting overall gut health
  • Maintaining the health of your immune system

Probiotics also play a role in how you think and feel. Gut bacteria have an influence on the production and regulation of hormones, such as insulin and leptin. They’ve also been found to produce neurotransmitters, such as serotonin, dopamine, and GABA, which are responsible for your mood.[4]

Probiotics support digestion, promote healthy bowel transit time, and help to reduce diarrhea. They can also help improve symptoms of inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), Crohn’s disease (an autoimmune disease), urinary tract infections, and other chronic health conditions.

Boosting the immune system is another major benefit of probiotics. A healthy gut microbiome helps to protect you from bad bacteria, particularly Candida yeast, fungi, and viruses. Research has found that the strains Streptococcus thermophilus[5] and Lactobacillus acidophilus protected against infection with E. coli.[6]

Other research has shown that women taking Lactobacillus have a lower risk of urinary tract infections (UTIs).

As for boosting mental health, it’s been found that gut bacteria is directly connected to your brain. This is why the gut is sometimes referred to the ‘second brain’ and probiotics are now being used to improve mental health disorders.

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Certain strains of Probiotics are shown to help reduce anxiety, depression, autism spectrum disorder (ASD), obsessive-compulsive disorder, and even memory issues.[7] Some of the most effective strains for mental health include Bifidobacterium longum, Bifidobacterium breve, Bifidobacterium infantis, Lactobacillus helveticus, and Lactobacillus rhamnosus.[8]

Probiotics can also reduce the severity and duration of infectious diarrhea, and diarrhea associated with antibiotic use. Lactobacillus rhamnosus, Lactobacillus casei, and the yeast Saccharomyces boulardii were found to be most effective.[9]

Here are 12 probiotic-rich foods that you might want to add to your diet:

  • Yogurt
  • Kefir
  • Sauerkraut
  • Kimchi
  • Kombucha
  • Kvass
  • Pickles
  • Olives
  • Apple Cider Vinegar
  • Natto
  • Miso
  • Sourdough Bread

Benefits of Prebiotics

Although taking probiotic supplements and eating fermented foods is very important for your gut health, prebiotics are just as valuable.

Prebiotics can boost the health benefits of probiotics by allowing them to flourish. Combining prebiotics with your probiotic intake can help to improve your gut health in many ways.

As prebiotics move through your gastrointestinal tract, they aren’t broken down by your gastric acids or digestive enzymes like other foods. They instead become sources of fuel and nutrients for the beneficial bacteria living in your gut.

Research shows that prebiotics play an important part in maintaining the overall balance and diversity of your intestinal bacteria. In particular, they help to increase numbers of ‘friendly’ bacteria such as Lactobacilli and Bifidobacteria.

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Adding more prebiotic fiber to your diet has been found to provide a range of benefits. Because your microbiome is able to use the prebiotic fibers to survive and produce short-chain fatty acids, your body can then use some of these fatty acids to repair improve the lining of the gut. This can reduce the risk of leaky gut syndrome, Candida overgrowth, IBS and other gut problems.[10]

Here are some prebiotic-rich foods that you might want to add to your diet:

  • Asparagus
  • Bananas
  • Chicory
  • Garlic
  • Dandelion greens
  • Jerusalem artichoke
  • Kiwifruit
  • Legumes (chickpeas, beans)
  • Leeks
  • Onions

Conclusion

You should now understand the prebiotic vs. probiotic issue.

Just remember that your body is full of bacteria: good and bad. The good kind include probiotics, while the harmful kind can include pathogens and various yeasts. Good health comes from keeping the two in balance: that is, more good than bad.

This is best done by including plenty of live probiotics in your diet – either through food or supplements – and by feeding those probiotics with the nutrients they need to survive: prebiotics.

Together, prebiotics and probiotics can help to reduce your risk of cardiovascular disease and improve cholesterol levels. Your digestion will be enhanced due to the efficiency of bacteria in breaking down food you eat, which in turn can reduce symptoms such as bloating and gas.

You’ll also be obtaining more nutrients from your diet, which can go a long way in supporting energy levels and vitality.

The health of your gut is closely linked to many other bodily functions. By consuming both prebiotics and probiotics together, you can maintain optimal health – inside and out!

Featured photo credit: Brenda Godinez via unsplash.com

Reference

More by this author

Lisa Richards

Nutritionist, Creator of The Candida Diet, Owner of TheCandidaDiet.com

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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