Prebiotics and Probiotics: A Key Facet to Microbiome Health

The wellness world is a dynamic and ever-changing place. Fads come and go, but the continuous advance of scientific research has given way to new and exciting information on the many factors that play a role in the individual health. Some of the most exciting advances of recent years are those relative to the highly important role of the microbiome in individual health. So, what exactly is the microbiome? Why is it important? And how can we help strengthen it for better health?

The Importance of the Microbiome

The microbiome is the unique combination of thousands of different microorganisms that exists in and on each person. These can be both beneficial and harmful, dependent on the individual and the role of each specific microbe; furthermore, the makeup of these microbes is determined by genetics, environmental exposure, and diet. The individual microbes of each person are critically important for a few reasons; they help us to digest food and absorb necessary nutrients, they are key to immune regulation, and they help protect us against damaging bacteria. Thus, the microbiome is a key component to understanding the health of each unique individual.

The Role of Prebiotics and Probiotics

While the whole system is highly complex, scientists are working tirelessly to better crack the code on the different effects of the microbiome. One widely accepted idea in the community is the positive roles that both prebiotics and probiotics have to play in the microbiome. To start, prebiotics are plant fibers that help to stimulate healthy bacteria growth in the gut (the home of much of the microbiome). On the other hand, probiotics are various strains of live bacteria that may help replenish the actual population of microbes in the microbiome. In this manner, prebiotics actually precede probiotics; they are indigestible and act as food for probiotics. As such, it is important to ensure a healthy intake of both prebiotics and probiotics in one's diet, not only to feed the healthy microbe population, but to grow the number of microbes. So where does one actually find prebiotics and probiotics?

Available Sources of Prebiotics and Probiotics

The good news is that both prebiotics and probiotics are found in different foods that are a part of a healthy diet. As previously mentioned, prebiotics are plant fibers, and can be found in variety of different foods, such as asparagus, banana, barley, and peas, to name a few. Probiotics, given that they are live bacteria, are found in fermented foods such as yogurt, sauerkraut, or pickles. While both prebiotics and probiotics are available as supplements, these are generally not encouraged, as the medical community cannot guarantee the efficacy of these products. Individuals should do their best to get a variety of prebiotics and probiotics by adding different foods to their diet.

The Long-Term Effects of Prebiotics and Probiotics

While prebiotics and probiotics are key to improving the microbiome, there are potential side effects that may accompany these. In a 2017 review of probiotics, it was found that they may help bolster the immune system and improve overall gastrointestinal health, though more research is necessary. Furthermore, certain immune compromised individuals were actually susceptible to adverse events when taking probiotics. This underlines not only the importance of discussing major dietary changes with a doctor prior to execution, as well as refraining from using supplements without medical oversight.

It is an undeniable fact that the microbiome plays an important role in individual health. While scientists still have much to learn about this fascinating and complex system, prebiotic and probiotic-rich foods are consistent with a healthy diet, and can arguably strengthen the gut microbiome to the benefit of that individual.