Can You Take Prebiotics And Probiotics Together?

In this article, we will look at whether you can take prebiotics and probiotics together.

Probiotics and prebiotics can be taken together, which is called microbiome therapy.

Probiotic bacteria feed on and are strengthened by Prebiotic fibers.

Taking both of them together can help make your probiotics work more effectively.

What Are Probiotics?

Probiotics are healthy microflora (bacteria that live in our body naturally in the digestive tract).

They are very similar or identical to the ones your body produces and can be taken to support healthy digestion.

Lately, a new category of supplements known as prebiotics has been promoted as a companion to a probiotic diet.

Prebiotics are produced with carbohydrates that are indigestible by your body.

The probiotic bacteria you eat and put in your body use prebiotics as food.

Using probiotics and prebiotics together is known as “microbiome therapy.”

You don’t have to take prebiotics for probiotics to work, but consuming them might make your probiotics more efficient.

Let’s first understand what gut bacteria are.

Gut Bacteria

300-500 different kinds of bacteria live inside your gut and contain around 2 million genes.

Combined with other tiny organisms like fungi and viruses, they make the microbiome or microbiota.

Like a fingerprint, every individual’s microbiota is different; the concoction of bacteria in your body differs from everybody else’s.

It’s discovered partly from your mother’s microbiome or microbiota — the atmosphere you’re exposed to at birth — and partly from your lifestyle and diet.

The bacteria live all over your body, but the gut bacteria significantly influence your health and well-being.

They border your whole digestive system.

Most exist in your colon and intestine.

They influence everything from your mood to your metabolism and your immune system.

Gut bacteria help you battle the following diseases:

• Arthritis
• Colon Cancer
• Autism, depression, and anxiety
• Heart disease, kidney disease, type 2 diabetes, and obesity
• Inflammatory bowel diseases, including ulcerative colitis and Crohn’s disease

What’s The Difference?

Some of us are so habitual to gut upsets that it has become a routine like lack of sleep and stress.

We tend to categorize gut health, and that’s a mistake.

The health of your mind and body is associated with the health of your gut, and vice versa.

However, maintaining good gut health is a huge task.

Do you remember that yummy greasy cheeseburger loaded with sauces you had for lunch?

It will travel 30 feet from your mouth to your gut.

That’s a mighty long journey, and on the way, there can be twists and turns causing bloating, gas, constipation, and more.

That’s when your GI tract could use an additional boost to gain balance.

Probiotic supplements help restore the good bacteria in a healthy intestine.

Prebiotics are certain plant fibers that serve as food sources for gut bacteria.

Let’s learn about both of them in detail.

Prebiotics

Prebiotics don’t carry bacteria.

They are sources of nutrients that bacteria can use to grow.

Prebiotics are a kind of dietary fiber.

The fiber inulin, which usually exists in bananas, chicory root, and asparagus, is a prebiotic gut bacteria usually consumed as food.

The mix is called symbiotic when a food source contains both prebiotics and probiotics.

Prebiotics are available in the market as capsule supplements or commercial food additives.

They come in both powdered and liquid forms.

Prebiotics exist in different forms, such as resistant starch, fructo-oligosaccarides, and galacto-oligosaccharides.

You can also get prebiotics from legumes, whole grains, and leafy vegetables.

Foods:

• Legumes
• Oats
• Bananas
• Berries
• Jerusalem artichokes
• Asparagus
• Dandelion greens
• Garlic
• Leeks
• Onions

Related: Digestive Enzymes with Probiotics.

Probiotics

Probiotics are helpful microorganisms that naturally exist in your digestive tract.

They have a lot of health benefits, like helping your immune system, keeping your digestive system regular, and letting your body absorb more nutrients from the food you eat.

They are used to produce fermented food products such as sauerkraut.

These good bacteria are often added to greens powders and other functional foods to make them healthier.

The best benefit from probiotics relies on the strain of probiotic bacteria you consume. Bifidobacterium and Lactobacillus are the most common probiotics used in commercial products. (Source)

Foods that contain probiotics:

• sauerkraut
• kimchi
• kombucha tea
• kefir (dairy and nondairy)
• some types of pickles (unpasteurized)
• other pickled vegetables (unpasteurized)

Benefits Of Probiotics

Probiotic supplements help maintain healthy diversity and balance of the microbiome.

Much gut bacteria activity supports our digestive system for better bowel movements and nutrient absorption.

Research shows that probiotics are an effective way to treat IBS and other conditions like diarrhea and constipation.

Because the gut contains 70% of our immune system, probiotics can help to strengthen our immune system by regulating bacterial balance.

The gut is also linked to our brain. And when a healthy gut conveys to the brain, it helps produce neurotransmitters and several hormones.

The top of these is serotonin, which creates euphoria. So an imbalance of gut probiotics can lead to feeling depressed and mood swings. (Source)

Benefits Of Prebiotics

As prebiotic carbohydrates are non-digestible, they aid in moving along waste substances—this aids in keeping our digestive system clean and running smoothly.

Fiber helps manage body weight.

It does this by making us feel full and less hungry after eating.

And as it takes longer to chew, fiber increases gastric acid and saliva production.

This results in healthy pressure forming in the stomach that stops us from the desire to eat more.

Related: Best probiotics for men

Types Of Probiotics

Probiotics from the genera Lactobacilli and Bifidobacteria are the most common.

Many popular probiotics have health benefits, such as fighting infections and boosting immunity.

Many probiotics are similar to those bacteria living in your body.

You may already consume some of them if you eat products like pickled vegetables, supplements, green powder, capsules, cheese, and yogurt.

These are the most common types of probiotics

Bifidobacteria

This genus of bacteria is used in supplements and foods.

They’re believed to:

• Support immunity
• Limit the growth of unhealthy, harmful bacteria
• Break down lactose into nutrients that the body can use

Lactobacillus

This genus of bacteria makes lactase, the enzyme that breaks down milk sugar or lactose.

These bacteria also produce lactic acid, which helps control the production of harmful bacteria.

This probiotic also helps the body absorb minerals better and gives energy to the muscles.

B. Animalis

An ingredient in Dannon yogurt’s Activia product that aids digestion and battles food-borne bacteria

B. Lactis

It is derived from raw milk.

This ingredient is found in Nestle’s probiotic infant formula, Good Start Natural Cultures.

It also serves as a starter for:

• Other cheeses
• Cottage cheeses
• Buttermilk

B. Longum

This species exists in your gastrointestinal tract.

It aids in the breakdown of carbs and can serve as an antioxidant.

L. Reuteri

These species exist in the mouth and intestine.

One study found that it reduced the oral bacteria that cause tooth decay.

It also helps the digestive system.

Probiotics are found in the following food sources:

• Fermented cheese like Gouda, Swiss, Cheddar, Parmesan
• Fermented vegetables like pickles, sauerkraut, miso
• Yogurt

Can You Take Prebiotics And Probiotics Together?

Prebiotics serves as a food source for probiotics.

For this reason, some probiotics are made with extra prebiotics, sufficient for optimal activation.

In 2012, research showed that around 4 million adults consumed probiotics for health; there is still research about the advantages of supplementing gut bacteria.

Still, some research shows that probiotics and prebiotics help treat allergic disorders, irritable bowel syndrome, diarrhea, and the common cold. (Source)

Probiotics and prebiotics have been recommended as treatments for fatness.

Their benefits are still being explored to avoid the spread of cancer cells. Promising studies have shown that probiotics are effective in treating inflammatory arthritis. (Source)

Conclusion

When mixed, prebiotic and probiotic supplements can play a vital role in gut health.

Every probiotic is different as there are different variations of bacteria strains.

Not all probiotics work the same way, and not everybody has to take a probiotic.

If you are lactose intolerant, ensure that you consume dairy-free probiotics.

Some probiotics will function better with particular prebiotics, so it’s always good to research well before purchasing. People on antibiotics can benefit from a prebiotic and probiotic mix, too.