Probiotics Prebiotics

Prebiotics Probiotics

The human microbiota plays a vital role in the human body through the regulation of immune and inflammatory responses, the production of certain vitamins and biologically active substances, the compaction of undigested food components and metabolites of the human body (for example, uric acid that causes gout), and the nourishment of the intestinal lining.

What are probiotics and why are they important?

Alterations in the human microbiota caused by antibiotics, excessive carbohydrate consumption, prolonged use of oral contraceptives, immunosuppressants, and anti-inflammatory medications can lead to colon inflammation, yeast overgrowth, leaky gut syndrome, and ultimately cause chronic fatigue, mental confusion, insomnia, and headaches.

Probiotics are live microorganisms that improve intestinal microbial balance and suppress pathogenic microorganisms. They can be consumed in the form of dietary supplements or as part of live fermented foods, such as pickles, sauerkraut (fermented cabbage), yogurt, butter, kefir, kimchi, and gluten-free soy sauce. Clinical and research data demonstrate that probiotics benefit individuals with chronic diarrhea and irritable bowel syndrome (IBS). Certain strains of probiotics (Lactobacillus acidophilus, Lactobacillus casei, Lactococcus lactis) may assist with the digestion of lactose, soy proteins, and animal proteins (Lactobacillus plantarum).

Probiotics (Lactobacillus salivarius, Bifidobacterium bifidus, Bifidobacterium lactis) can be used for the prophylaxis of colon cancer, to reduce cholesterol and blood pressure (Saccharomyces boulardii, Lactobacillus acidophilus, Lactobacillus casei).

Another important aspect of probiotics (Saccharomyces boulardii, Lactobacillus acidophilus) is their ability to eradicate a microorganism that causes gastric and duodenal ulcers (Helicobacter pylori) and to reduce symptoms of antibiotic-associated diarrhea (Clostridium difficile). Recently, a particular probiotic “Bacillus coagulans” has been shown to possess strong anti-inflammatory activity and benefits individuals with rheumatoid arthritis and ulcerative colitis.

Finally, probiotics (Lactobacillus rhamnosus) can be used to treat various skin diseases such as eczema. Selecting probiotics for individual use can be challenging due to the wide variety of strains and brands available on the market. Commercially available probiotics come in the form of single-strain or multi-strain preparations.

For general purposes, it is preferable to use multiple strain products to mimic the diverse environment of the human intestine.

The amount of probiotics consumed is measured in colony-forming units (CFU). In general, if you take probiotics only to maintain gut health, you should take 20 to 25 billion CFU per day. During antibiotic therapy, the intake should be increased to 100 billion CFU per day.

The treatment of candidiasis, leaky gut syndrome, and colitis often requires a daily dose of probiotics in the range of 100 to 500 billion CFU per day. The use of probiotics is not recommended in individuals with acute or chronic pancreatitis, in individuals undergoing stem cell and organ transplants, as well as in individuals with a severely compromised immune system.

What are prebiotics and why are they important?

Prebiotics are non-digestible carbohydrate food ingredients that stimulate the growth of beneficial bacteria (bifidobacteria and lactic acid bacteria) in the gastrointestinal tract.

Unlike probiotics, prebiotics are not live microorganisms but rather heat-resistant fibers. The health effects of prebiotics are measured through the increased production of short-chain fatty acids from the stimulated bacteria, which feed on the normal intestinal microbiota and provide energy supply to the epithelial cells that form the intestinal lining.

Natural products rich in prebiotics include various vegetables such as asparagus, garlic, leeks, onions, and artichokes.

Another valuable source of prebiotics is brewer’s yeast. My preferred prebiotic is mannan-oligosaccharides or MOS, a product derived from the cell wall of brewer’s yeast (Saccharomyces cerevisiae).

MOS is not only a prebiotic but also a polysaccharide – an immune molecule that possesses one of the strongest stimulating effects on mucosal immune responses.

Another unique property of MOS includes its inhibitory effects on the binding of pathogenic bacteria to the intestinal wall, the restoration of intestinal villi, and the stimulation of digestive enzymes.

Other useful tips:

The initial consumption of prebiotics and probiotics, especially at high doses and high CFU, can lead to excessive gas formation, abdominal bloating, and associated abdominal discomfort. Be patient; these problems usually resolve within 3-4 days.

In general, it is recommended to take probiotics on an empty stomach. If you take probiotics at a dose equal to or greater than 100 billion CFU, divide your intake between morning and afternoon.

You do not have to take prebiotics and probiotics together. Prebiotics can be taken with meals. When traveling, try to use non-refrigerated probiotics, such as Bacillus coagulans. If you are taking antibiotics, separate the intake of prebiotics from antibiotics by at least 2 hours.