Exploring the Powerful Health Benefits of Probiotics and Prebiotics

Probiotics and prebiotics are two powerful players in the world of gut health. The gut plays a crucial role in our overall well-being. It is home to trillions of microbes, known as the gut microbiome, that help us digest food, support a healthy immune system, and even affect our mood.

What are Probiotics and Prebiotics?

Probiotics are "food supplements that contain live microorganisms" that provide health benefits beyond basic nutrition (MayoClinic). These beneficial bacteria contribute to the proper functioning of the digestive system and the entire body. By supporting gut and immune health, probiotic supplements help us stay healthy.

Prebiotics, on the other hand, are not strains of bacteria at all. Instead, prebiotics are "a source of your gut's healthy bacteria. They're carbs your body can't digest," found in certain types of dietary fiber, such as bananas, onions, and whole grains, that go to the lower digestive tract to "act like food to help the healthy bacteria grow" (WebMD). By consuming prebiotic foods, we provide nourishment for the beneficial bacteria in our gut, helping them thrive and maintain a healthy gut flora.

How do probiotics work?

When we consume probiotic products, they travel straight to our gut, where they set up camp and get to work. One of their main goals is to crowd out harmful bacteria, preventing them from taking over and causing trouble. The probiotics do this by competing for resources, like space and nutrients, which leaves fewer opportunities for the bad bacteria to thrive.

Probiotics can also produce beneficial substances that benefit our bodies. Some probiotics produce enzymes that help with digestion like amylase, breaking down food so our bodies can absorb nutrients more efficiently. Others release antimicrobial substances that directly kill off harmful bacteria, giving an extra boost to our immune system.

Probiotics are also a key player in the immune system. They "can interact and stimulate intestinal immune cells and commensal microflora to modulate specific immune functions", essentially helping regulate our intestinal tract and immune system's activity (NCBI). This delicate balance ensures that our bodies respond appropriately to threats, without overreacting or causing unnecessary inflammation.

By maintaining and restoring a healthy microbial community, producing beneficial substances that aid digestion and fight off harmful bacteria, and influencing our immune response, probiotics work as the superheroes of the microbial world to keep our bodies in tip-top shape.

Types of Probiotics and Prebiotics 

When it comes to sources, probiotics can be obtained from fermented foods and dietary supplements. Fermented food sources like yogurt, kefir, miso, and kimchi may contain live cultures, which can have beneficial effects on digestion but may not necessarily contain proven probiotic microorganisms. You can find a vegan Miso Tofu bowl on Bolay's menu to sample the probiotic benefits today.

Probiotic dietary supplements also offer a convenient way to support gut health. They come in various forms, including capsules, powders, and liquids. These probiotic supplements contain mixed cultures of live microorganisms, offering a comprehensive array of probiotic strains that can improve digestion, boost immunity, and promote overall well-being.

Whether you prefer fermented foods or dietary supplements, incorporating probiotics into your daily routine can provide immense benefits for your gut and overall health.

Health Benefits of Probiotics and Prebiotics

Digestive Health

One of the key roles of probiotics is in promoting a balanced gut microbiota. The gut microbiota is a complex community of microorganisms that live in our intestines. When this community is balanced, it helps maintain the overall health condition of our bodies. Studies have shown that probiotics play a crucial role in maintaining this balance by preventing the growth of harmful bacteria and promoting the growth of beneficial bacteria. This not only maintains a healthy digestive system, but also protects against infections and other related illnesses.

Another important function of probiotics is their ability to improve lactose digestion. Lactose is a sugar found in dairy products, and many people struggle to digest it properly. Probiotic bacterial strains such as Lactobacillus and Bifidobacterium help break down lactose, reducing symptoms such as bloating, gas, and diarrhea for those with lactose intolerance.

In addition to bacterial strains, certain yeast strains are included in probiotic and prebiotic products. Saccharomyces boulardii is a popular yeast strain that promotes gut health and helps manage diarrhea. Unlike bacteria strains, yeast strains survive in acidic environments, making them effective in the stomach.

Probiotics have also been recognized for their potential benefits in managing gastrointestinal-related medical conditions. For example, studies have shown that probiotics can alleviate symptoms of irritable bowel syndrome (IBS) and Inflammatory Bowel Disease (IBD). 

Additionally, probiotics have shown promising results in managing ulcerative colitis (UC). A systematic review concluded that probiotics can help reduce inflammation and improve symptoms in UC patients.

Probiotics may help improve gut health for those with Celiac disease (gluten intolerance) by repairing damage caused by gluten. A review published in Nutrients highlighted the potential of probiotic therapy in mitigating intestinal damage and inflammation associated with celiac disease.

Embracing probiotics as part of a balanced diet can greatly contribute to overall digestive well-being.

Fat Loss

Probiotics have more to offer than just good digestion: they've also been found to help with weight loss and reducing abdominal fat.

Certain strains of probiotics have been shown to prevent the absorption of dietary fat and promote its excretion. In simpler terms, they basically stop our bodies from holding onto all that excess fat we consume. This not only helps with weight loss, but also specifically targets the stubborn belly fat that many struggle to get rid of.

One study published found that a specific strain of Bifidobacterium was able to reduce body fat levels and waist circumference in overweight and obese adults. Another study found that probiotic consumption "can result in favorable impacts on some anthropometric indices of overweight/obesity" (Frontiers).

But why do certain strains of probiotics have these effects? It all comes down to our gut bacteria. These probiotics increase the diversity and richness of our gut microbiota, which in turn helps regulate our metabolism and reduce inflammation. When our gut is happy and healthy, our bodies are better equipped to manage weight and burn fat.

Conclusion

Incorporating probiotics into your diet can have numerous health benefits, including improved digestion, boosted immune system, and increased overall well-being. And the good news is, you can easily get your fill of probiotics with menu items from Bolay that are both delicious and nutritious.  So why wait? Head over to your nearest Bolay location and enjoy a tasty meal that not only satisfies your cravings but also supports your gut health. Your body will thank you!

Frequently Asked Questions

What exactly does a probiotic do?

A probiotic's main job is to restore balance to your gut microbiome. When the balance in your gut microbiome is disrupted, it can lead to various health concerns. You might experience heartburn, bloating, or even more serious gastrointestinal conditions. When you consume a probiotic in pill or food form, these helpful bacteria make their way to your gut and get to work. They join forces with the existing microbes and work together to restore balance to help alleviate health concerns and put things back on track. So next time you're feeling a bit off, consider giving probiotics a try – they might just save the day!

What foods are probiotics?

Probiotic bacteria and yeasts are living microorganisms that are good for our digestive system. These beneficial microorganisms can be found in certain foods, known as probiotic foods. Including these foods in our diet can help promote a healthy gut and overall well-being. Some common examples of probiotic foods include yogurt, kefir, sauerkraut, kimchi, miso, and tempeh.

How do you know if you need a probiotic?

If you're wondering how to know if you need a probiotic, there are a few important steps to consider. First, pay attention to any symptoms or conditions you are experiencing. Probiotics can be helpful for a range of issues, so it's essential to identify if your specific symptoms might benefit from them. Consulting with a healthcare provider is the best way to determine if you need a probiotic. They have the knowledge and expertise to assess your symptoms and advise you on the most appropriate course of action. Once you've spoken to your health care provider and determined that a probiotic might be beneficial for your situation, it's time to do some research. Not all probiotics are the same, and they can have different effects depending on the specific strain and formulation. Remember, not all probiotics have scientific backing, so it's important to choose one that does.

Sources

"What are probiotics and prebiotics?" - Katherine Zeratsky, Mayo Clinic

"Prebiotics" - John Collins, WebMD

"Health Benefits of Probiotics: A Review" - Maria Kechagia, Dimitrios Basoulis,  Stavroula Konstantopoulou, Dimitra Dimitriadi, Konstantina Gyftopoulou, Nikoletta Skarmoutsou, and Eleni Maria Fakiri, NCBI

"Probiotics vs. Digestive Enzymes" - Rebecca Brake, Probiotics Learning Lab

"Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health" - Chiara Mazziotta, Mauro Tognon, Fernanda Martini, Elena Torreggiani, and John Charles Rotondo, NCBI National Library of Medicine

"Unveiling the therapeutic symphony of probiotics, prebiotics, and postbiotics in gut-immune harmony" - Pengjun Zhou, Chunlan Chen, Sandip Patil, Shaowei Dong, Frontiers in Nutrition

"Probiotics for the treatment of ulcerative colitis: a review of experimental research from 2018 to 2022" - Cuilan Huang, Wujuan Hao, Xuyang Wang, Renmin Zhou, and Qiong Lin, Frontiers in Microbiology, NCBI National Library of Medicine

"The effects of prebiotic, probiotic or synbiotic supplementation on overweight/obesity indicators: an umbrella review of the trials’ meta-analyses" - Niloufar Rasaei, Mohammadreza Heidari, Fataneh Esmaeili, Sepehr Khosravi, Maryam Baeeri, Ozra Tabatabaei-Malazy, Solaleh Emamgholipour, Frontiers in Endocrinology

"Effect of Bifidobacterium Intake on Body Weight and Body Fat in Overweight and Obese Adult Subjects: A Systematic Review and Meta-Analysis" - Nicolás Farid Hamed Riveros, Lady García-Corredor, Miguel Angel Martínez-Solarte, Angélica González-Clavijo, National Library of Medicine