Today you can find it in prebiotics and probiotics in so many different ways that we can’t afford not knowing why they are here for! If you’re one of those who still gets overwhelmed with the concepts of probiotic and prebiotic. This blog is definitely for you!

Prebiotics vs Probiotics

Many of you have heard about probiotics, which are good bacteria that live in our gut and that protect us against different stomach diseases and even against diseases in our immune system. They are so important that there are more than 400 different strains in our body and, in total, they represent more than a kilo of our weight!

Having a good microbial flora in our gut is essential and that is why science and technology have discovered that there are some fibers that are not digestible by humans but that when consumed, stimulate the growth and activity of good bacteria, these ingredients of the diet were called prebiotics.

Due to the above relationship, there are many products that mix probiotics and prebiotics to supplement the bacteria content and to the same time stimulate them to grow and act in favor of our health.

Benefits of consuming prebiotics

In addition to those already mentioned, the journal Hospital Nutrition of Spain published an article that mentions that the consumption of these foods helps to improve intestinal transit, reduces constipation and prevents intestinal diseases such as ulcerative colitis, irritable bowel syndrome, among others.

On the other hand, adding prebiotics to your diet increases satiety levels and helps control glucose spikes after your meal.

What foods are known as prebiotics?

In general, all prebiotics are considered fibers, but not all fibers are called prebiotic. Examples include:

• Inulin present in: chicory, artichoke, banana, wheat, rye, amaranth, quinoa and barley.
• Oligofructose present in: garlic, onion and asparagus.

Author: Nerissa Alvarez

Review by: Betzabe Guido

References:

Corzo, N., Alonso, J. L., Azpiroz, F., Calvo, M. A., Cirici, M., Leis, R., … & Rúperez, P. (2015). Prebiotics; beneficial properties and effects. Hospital Nutrition, 31(1), 99-118.

De las Cagigas Reig, A. L., & Anesto, J. B. (2002). Prebiotics and probiotics, a beneficial relationship. Cuban Magazine Aliment Nutr, 16(1), 63-8.

Jerkunica, E. (2020). 21 Amazing Facts About Probiotics. Probiotics.org

Kellow, N., Coughlan, M., & Reid, C. (2014). Metabolic benefits of dietary prebiotics in human subjects: A systematic review of randomised controlled trials. British Journal of Nutrition, 111(7), 1147-1161. doi:10.1017/S0007114513003607