Probiotics and prebiotics are two concepts closely related to human gut health, and many people often confuse them, so let's understand their differences and roles. Probiotics are a kind of beneficial microorganisms that exist in the human intestines, and they are also a kind of live bacteria, they are beneficial to the human body, and they can be added in vitro to increase the number of certain beneficial bacteria in the human body, so as to regulate the balance of intestinal flora. Common probiotics include lactobacillus, Saccharomyces boulardii, etc., which have different effects.
Probiotics have a variety of functions in the human body, they can break down and digest certain components of food, helping the body absorb nutrients. For example, for lactose intolerant people, they lack the enzyme to break down lactose, resulting in bloating, diarrhea and other discomforts after ingesting lactose, while probiotics can help break down lactose and promote the absorption of the nutrients in lactose.
Probiotics also help maintain the microbial balance of the gut, reduce the growth of harmful bacteria, and prevent the occurrence of intestinal infections and diseases. They can compete with harmful bacteria for nutrient resources and living space, thereby inhibiting the growth of harmful bacteria. In addition, probiotics can also enhance the function of the intestinal mucosal barrier and improve immunity by secreting antibacterial substances.
In contrast to probiotics, prebiotics are non-living substances and are a dietary supplement. Prebiotics refer to nutrients that promote the growth of beneficial microorganisms in the gut, and they have a beneficial effect on the human body by stimulating the growth and activity of beneficial bacteria. Unlike probiotics, prebiotics are not live microorganisms, but "food" for good bacteria.
The gut is the largest immune organ in the human body, and the microbial flora in it has an important impact on human health. There are two kinds of beneficial bacteria and harmful bacteria in the intestine, and prebiotics can promote the growth and reproduction of beneficial bacteria and inhibit the growth and reproduction of harmful bacteria. If the body is deficient in prebiotics, the harmful bacteria in the intestines will multiply, including clostridia, E. coli, etc., which will lead to various problems in the human body.
Prebiotics are functional food ingredients that promote the growth and reproduction of beneficial bacteria and inhibit the growth of harmful bacteria by regulating the metabolism of intestinal microbial flora. It can regulate the balance of intestinal microecology and improve the function of the digestive tract, thereby improving human health.
There are various types of prebiotics, including inulin, fructooligosaccharides, indigestible fiber, polyphenols and -3 fatty acids, among which -3 fatty acids can be obtained from deep-sea fish, chicken, pig, beef and mutton farmed by lactic acid bacteria, and grass-fed beef and mutton. The vast majority of prebiotics are found in plant foods, and there are many prebiotic products available on the market, which are mainly specific prebiotics purified from certain foods and supplemented to promote the growth of specific types of beneficial microorganisms in the gut.
Since different prebiotics can promote the proliferation of different beneficial microorganisms, it is best to consume foods or products containing multiple prebiotics at the same time in order to ensure a diverse microbiota and better promote health. You can't get carried away with prebiotics and stop eating vegetables and whole grains, because prebiotics and vegetables and whole grains do not have the function of replacing each other, they can work together to maintain intestinal health. To put it simply, prebiotics are one of the dietary fibers we often say, and the difference between them and ordinary fiber is that prebiotics are water-soluble dietary fibers that cannot be directly digested and absorbed by the human body.
Probiotics are often mentioned together with prebiotics, sometimes only "oligosaccharides" are labeled on the product, and sometimes the words "dietary fiber" appear, which makes people wonder about the relationship between prebiotics and dietary fiber. In fact, dietary fiber is a big concept, including prebiotics, as a kind of carbohydrate that cannot be directly digested and absorbed, dietary fiber mainly comes from the cell wall of plants, and can be divided into water-soluble dietary fiber and insoluble dietary fiber according to different solubility. Among them, most prebiotics belong to water-soluble dietary fiber.
It is worth noting that there is currently no specific recommendation for prebiotic intake at home and abroad. The Dietary Nutrient Reference Intakes for Chinese Residents (2013) only recommends the intake of dietary fiber,** 25-30 grams of dietary fiber per day, and encourages a moderate intake of foods such as whole grains, fruits and vegetables to obtain a variety of dietary fiber.
To sum up, probiotics are a kind of live bacteria that exist in the human intestine and help maintain the balance and health of the intestinal microbiota, while prebiotics are a very important nutrient that can regulate the balance of the intestinal microbiota, improve the function of the digestive tract, and enhance human health. It is a kind of dietary fiber, mainly contained in water-soluble dietary fiber, the intake of a moderate amount of prebiotics is very beneficial to intestinal health, and the intake of a variety of prebiotics should be paid attention to, while maintaining the intake of other dietary fiber.