Prebiotic - Probiotic ? What's the Difference?

It is estimated that ten trillion bacteria, representing some four hundred or more different species and subspecies live in a healthy GI tract.  Most of these bacteria do the body no harm and actually do some good. 

Prebiotics are naturally occurring nondigestible food substances that promote the growth of beneficial bacteria in the gut.  They behave like soluble fibers.  Prebiotics provide food for the probiotic environment.  Prebiotics are classified as fructans and can be found in small amounts in foods such as wheat, onion, garlic, and green bananas.  They are commonly synthesized into functional foods such as breads, cereal, and yogurt. Prebiotics can also be taken as a supplement. 

Prebiotics balance pH levels in the body, increase short chain fatty acid synthesis which protect the gastrointestinal mucosa and promote epithelial cell growth, stimulate peristalsis, colonic blood flow, fluid and electrolyte uptake, and water absorption to promote healthy bowel movements and discourage diarrhea.  What does all of this medical terminology mean?  Prebiotics promote digestive health along the entire length of the intestinal tract.  Prebiotics also contribute to healthy lipids (cholesterol and triglyceride) which reduce cardiovascular risk, maintain healthy blood sugar levels, and promote weight control.

Probiotics are living microbes that thrive on nutrients from prebiotic fibers.  Probiotics are used to reestablish beneficial intestinal flora.  This will help digest food and synthesize some vitamins (especially B vitamins and vitamin K) and essential fatty acids. 

Some probiotics may improve immunity, decrease allergies and risk of dental caries, lessen issues associated with IBS, help with digestion of dairy products, improve cholesterol levels, decrease the risk of colon cancer, and help promote the healthy flow of digestion through the intestinal track.

Live cultures are microbes used to make fermented food: cheese, yogurt, kefir, buttermilk, vegetables, meats, bread, beer and wine.  In some foods these live cultures can stay alive.  Not all live cultures are probiotic. 

The bottom line: include fiber in your diet! A variety of soluble and insoluble fiber, resistant starches (prebiotic-like), prebiotics and probiotics will promote digestive health, satiety for weight control, improved lipid and blood glucose levels, and reduced risk of some cancers.