Bacteria are commonly known to be harmful, but not all bacteria are bad. Our body houses millions of different living microorganisms including bacteria and relies on them for its well-being. Prebiotics and probiotics are necessary to keep the bacteria present in our gut alive and healthy.
Although their names sound alike, they differ from each other and are not to be confused with each other. Prebiotics and probiotics are names we have heard before but are we aware of what they actually are? What foods are they found in and how necessary it is to consume them in your everyday diet?
Keep on reading and find out the answers to all these questions.
What are Prebiotics?
Prebiotics are a form of dietary fiber that help the good bacteria present in your intestines to grow. They promote the growth of microorganisms present in your gut. The bacteria breaks the prebiotics into small parts. The prebiotics in your food are non-digestible. They travel to the lower digestive tract in your body and present themselves as food to the bacteria there.
After feeding on prebiotics, the bacteria in the gut is strong enough to provide nutrients to the colon cells which makes the digestive system better. Sometimes, a chain of fatty acids is produced from these nutrients which dissolves in your blood and boosts metabolism.
Benefits of Prebiotics
Prebiotic foods bring various health benefits with them. More research is still being carried out on prebiotics and the benefits they provide. Some of them are given below:
- Improves digestion
- Regulates bowel movements
- Lowers the risk of heart disease
- Boosts metabolism
- Helps to absorb calcium
- Keeps the cells healthy
Prebiotic Foods
Prebiotics are found in almost every natural food you eat on a daily basis. You will find prebiotics in fruits and vegetables and grains such as:
- Whole grains
- Barley
- Wheat
- Apples
- Bananas
- Onions
- Garlic
- Leeks
- Tomatoes
- Green vegetables
- Berries
- Cocoa
- Soybeans
- Oats
- Artichokes
- Asparagus
- Chicory
- Chickpeas
- Lentils
How Much Prebiotics Do You Need in a Day?
Adults are recommended to take 25 to 38 grams of fibers in a day. Out of these fibers, only 3 to 5 grams need to be prebiotics. You can easily fulfill this need in the daily meals you eat so no additional supplements are needed. No doubt prebiotics have numerous benefits to your health but taking too much of them may lead you to abdominal discomfort, gas or bloating.
If you feel like taking prebiotic supplements, add them gradually into your diet. A sudden dietary addition of prebiotics may not suit you well. Prebiotic foods should not be consumed late at night right before sleeping as it can have a negative effect on your health.
We have given a table below for common foods for your convenience.
| Food | Amount of Prebiotics (%) |
| Lentils (100g) | 60-75% |
| Wheat | 4.8% |
| Chicory | 64.6% |
| Garlic | 17.5% |
| Leek | 11.7% |
What are Probiotics?
Probiotics are basically live bacteria and yeasts which help maintain a healthy balance in your body. When you get sick and take antibiotics to cure your illness, the bacteria in your body faces an imbalance. Probiotics take care of that imbalance by replacing the bacteria. They are responsible for maintaining a balance between the good and bad bacteria in the intestines. They also normalize the level of cholesterol in the body.
Benefits of Probiotics
Probiotic foods have limited natural food sources but are highly beneficial. Except for yogurt, not many natural foods are rich in probiotics. Some of the benefits of probiotics are as follows:
- Treats Inflammatory Bowel Disease
- Keeps the immune system strong
- Cures Diarrhea
- Regulates bowel movements
- Prevents skin allergies like eczema
- Reduces intestinal inflammation
- Improves bone density as it helps to absorb calcium
- Increases good bacteria and decreases bad bacteria
- Improves digestion
- Prevents allergies and cold
Different types of Probiotics
A few of the names of good gut bacteria are given below:
- Lactobacillus (found in yogurt and fermented foods)
- Bifidobacterium (found in dairy products)
- Saccharomyces Boulardii (a yeast)
Probiotic Foods
Unlike prebiotics, probiotics are not widely found in natural ingredients. The necessary probiotic intake is usually fulfilled by taking supplements. These are a few items rich in probiotics:
- Yogurt
- Traditional Buttermilk
- Sour pickles
- Soft Cheese
- Fermented Food
How Much Probiotics Do You Need in a Day?
Yogurt is probably the most known probiotic in Pakistan. An adequate amount of probiotics is necessary for a healthy human. There is no fixed amount for them. Probiotics can be taken multiple times a day in the form of food or supplements. Yogurt products contain 90-500 billion CFU.
The amount of probiotics consumption is different for adults and children. It differs greatly from the required quantity of prebiotics. The quantity of probiotics is measured in CFU (Colony-forming Units).
Children:
5-10 Billion CFU
Adults:
10-20 Billion CFU
Prebiotics Vs. Probiotics:
To give you an overview, here is a list of differences between prebiotics and probiotics:
| Prebiotics | Probiotics |
| Improves gut health | Improves gut health |
| Acts as food for bacteria | Balances the good and bad bacteria |
| Found in fruits, vegetables and whole grains | Found in yogurt and fermented foods |
| Mostly found naturally in high-fiber foods | Mostly taken through supplements |
If you are still confused about how much prebiotics and probiotics you should consume, you can find a nutritionist at OLX Pakistan and get your queries answered. Hope this guide helped you differentiate between prebiotics and probiotics. If you have any questions, leave them in the comment section below.
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