What Happens to Your Gut When You Take Probiotics and Prebiotics Together?

Probiotics and prebiotics support gut health by helping the good bacteria in your digestive system thrive, but they have a few key differences. Probiotics help add more beneficial microorganisms to your gut, while prebiotics help nourish those already there. It’s important to eat foods that support gut health because your gut affects several other aspects of your health, including your immune system and mental well-being.

1. Better Gut Health

Probiotics and prebiotics can support gut health. For example, some studies have shown that taking both prebiotics and probiotics can protect against colorectal cancer (cancer of the rectum or colon).

Probiotics can help prevent:

• Constipation
• Antibiotic-associated diarrhea
• Certain conditions in infants, including colic, necrotizing enterocolitis (serious damage to the intestinal tract), and sepsis (serious response to infection)

Probiotics can also help manage symptoms of irritable bowel syndrome (IBS) and ulcerative colitis, a type of inflammatory bowel disease (IBD). However, the American Gastroenterology Association does not recommend the use of probiotics to treat IBS because there is insufficient evidence to support it. Research shows mixed results and uses wide variations in probiotic strains.

Research shows mixed results regarding the use of prebiotics and their benefits for gut health. Some studies have found that taking prebiotics does not affect IBS or IBD, while others have found that it improves symptoms of these conditions.

2. Improved immune function

Prebiotics and probiotics are associated with improved immune health due to the gut’s effect on immune functioning.

• Probiotics: Supplementation can help prevent upper respiratory infections and reduce the duration of infection.
• Prebiotics: A prebiotic blend of oligofructose and inulin, found in foods like onions, bananas and garlic, has been shown to support the body’s immune response to flu and measles vaccines. Galacto-oligosaccharides, prebiotics found in beans and some dairy products, are associated with a reduced risk of atopic dermatitis (an immune-related skin condition) in infants.

3. Better mental health

Research has shown that prebiotics and probiotics can improve symptoms of various mental disorders, including:

• Anxiety
• Stress
• Schizophrenia
• Alzheimer’s disease
• Depression
• Autism spectrum disorders

However, more research is needed to understand the gut-brain connection and to determine specific treatment protocols for mental disorders using probiotics and prebiotics.

4. Better absorption of certain micronutrients

Probiotics and prebiotics can help your body absorb essential nutrients.

• Probiotics: A 2021 study found that taking probiotics was associated with improved vitamin B12, calcium, folate, iron, and zinc status in healthy individuals.
• Prebiotics: Consumption of prebiotics, particularly fructans found in foods like wheat, rye, and onions, is associated with improved calcium absorption, leading to improved bone mineral density. Prebiotics can also help your body absorb magnesium and iron.

Probiotics and prebiotics are generally safe to consume with minimal side effects, but there are some risks to consider.

Probiotics

The most common side effects of probiotics are minor gastrointestinal (GI) symptoms, such as gas.

If you are seriously ill or immunocompromised, you may need to be more careful. Taking probiotics has been associated with a few cases of serious side effects, such as:

• Bacteremia (bacteria in the blood)
• Fungemia (fungus in the blood)
• Infections leading to serious illness

Prebiotics

The most common side effects of prebiotics are gastrointestinal symptoms, such as:

Tip: Experts recommend consuming 2.5 to 10 grams of prebiotics per day, although this dose can still cause uncomfortable gastrointestinal symptoms.

Probiotics and prebiotics play different roles in promoting digestive health.

Probiotics

Your gut is made up of billions of bacteria. Probiotics are live microorganisms similar to those found in your gut. They can be found in certain foods or supplements and can support gut health when ingested. There are a variety of probiotic species. Lactobacilli And Bifidobacteria are the most common.

Prebiotics

Like probiotics, prebiotics can be found in foods or supplements. Human enzymes cannot digest them. Instead, they are processed by the gut microbiota. Prebiotics help these gut bacteria grow and thrive. Think of them as food for the good bacteria in your gut.

Probiotics are commonly found in fermented foods. The fermentation process often causes these bacteria to grow. They are also added to certain foods, such as yogurt. Here are some common food sources of probiotics:

• Kefir
• Kimchi
• Kombucha
• Miso
• Sauerkraut
• Yogurt

Note: More and more processed foods, like soft drinks or cereals, contain added probiotics. However, some foods labeled “probiotics” may contain strains that have not been proven effective. In these cases, probiotics may degrade before they can have a positive effect on the gut.

Most prebiotic foods are complex carbohydrates. Examples of prebiotic foods include:

• Asparagus
• Banana
• Barley
• Beans
• Chicory
• Garlic
• Dear
• Jerusalem artichoke
• Onion
• Rye
• Sugar beet
• Tomato
• Wheat

Most people benefit from regular consumption of foods rich in prebiotics and probiotics. They are an important part of a balanced diet, promote a healthy gut microbiome, and often contain other important nutrients like vitamins, minerals, and antioxidants.

However, if you are seriously ill or immunocompromised, It’s best to speak with your healthcare professional before adding more of these foods to your diet.

Many sources of prebiotics are also sources of fiber. It’s best to slowly increase your intake if you don’t already eat these foods regularly. Increasing your intake too quickly can lead to uncomfortable digestive symptoms.

Whether or not to take a prebiotic or probiotic supplement depends on your diet and any health concerns you may have.

There are some disadvantages to taking supplements:

• They can be expensive. You may not need an expensive supplement if you already consume food sources of probiotics and prebiotics.
• The research is mixed. More research is needed to understand the benefits and risks of prebiotic and probiotic supplements.
• They are not regulated by the FDA. Choose high-quality supplements, making sure they are third-party tested.

Prebiotics and probiotics help maintain a healthy and balanced gut microbiome. They may also improve immune function, mental health and the absorption of key micronutrients.

Further research is needed to develop specific treatment recommendations using probiotics and prebiotics. Food sources can usually be safely incorporated into a varied diet.