What are prebiotics?

“Prebiotics” and “probiotics” have become quite trendy recently, and they are (rightly!) touted as good for overall health and wellness. Though they sound similar and are both good for us, be aware, prebiotics and probiotics are not the same!

Enter prebiotics, not to be confused with their cousins, probiotics.

What are prebiotics really? Well, let’s start with what they’re NOT! They’re not living microorganisms like probiotics. Probiotics are live cultures found within certain fermented foods [1], whilst prebiotics are organic substances selectively utilized by host microorganisms bringing a health benefit [2].

Levelling up: fibres and prebiotics

Knowing that prebiotics are mostly a fibre, you may wonder if all fibres are prebiotics. The answer is no. Fibre is a macronutrient that’s abundant in beans, nuts, bran, oat grains and wholewheat. They can be soluble or insoluble, with some offering specific health benefits, for example, barley grain fibre, oat grain fibre, sugar beet fibre, and wheat bran fibre can contribute to an increase in faecal bulk when consumed in the recommended quantities.

One specific fibre which qualifies as a prebiotic is the inulin in chicory roots. Chicory inulin is known to contribute to normal bowel function by increasing stool frequency (with a daily intake of 12g).

Finding fibre and foods with prebiotics

Barley grain fibre, oat grain fibre, sugar beet fibre, rye fibre and wheat bran fibre are great sources of various fibres. Fruits do well in this group too! We usually associate fruits with vitamins and minerals and forget the fact that they’re a brilliant source of fibre as well– particularly berries, citrus fruits, apples, and pears when consumed in a certain quantity. Overall, eating a variety of fruits, vegetables, and cereals each day will help you with your fibre needs.

Sourcing prebiotics, specifically, can be a little tricky as they are a bit hard to find in foods. Scoping out certain prebiotic-enriched cereals and yogurts in your supermarket may help your quest. But if you’re looking for a source of prebiotics, stock up on chicory roots that contain prebiotic in the form of ‘chicory inulin’.

There are other food which could be source of inulin (also a type of fibre), such as: Jerusalem artichokes, bananas, leeks, onions, wild yam, asparagus, wheat and barley. So eating wholegrains, as well as fruit and vegetables every day in recommended amounts will surely bump up your intake of fibre.

The difference between Prebiotics and Probiotics

As we become increasingly health conscious, we start to pay more attention to the food we take every day to take care of our body. But do “probiotics” and “prebiotics” automatically pop into your head when you think of healthy diet? Didn’t think so! But perhaps giving these guys a little more thought can be a good idea.

Many of us may have heard about these little helpers that bring health benefits to our body, yet few can explain what they are. What are the benefits of prebiotics and probiotics? And aren’t they just basically the same thing?

Let’s pull out our microscopes and let the investigations begin!

Probiotics are bustling living microorganisms that can serve up a dose of health benefits [3] when consumed in adequate amounts. These microscopic helpers can be found in some yogurts and fermented milk, whereas prebiotics, are mostly a type of fibre that’s not digestible by the human body.

As you can see, despite the similarity in their names, prebiotics and probiotics are really different fundamentally. First, by nature, probiotics are live organisms while prebiotics are chemically inactive substance. Second, prebiotics and probiotics also have different functions that we get to unpack when we ask, “what are prebiotics and probiotics good for?”

Each different type of bacteria strain can bring us with a different benefit! For example, probiotics found in yogurt [4] can improve lactose digestion in maldigesters as they break down part of the lactose in milk and help to digest the remaining bits in the product. Prebiotics have a totally different job description; they leave the stomach undigested, ending up in the colon. Although they can’t be digested, they still bring health benefits to our body [5].

What are the benefits of prebiotics and probiotics?

Prebiotics and probiotics may contribute to your overall health and wellness. When consumed alive and in the right amount (e.g.108 CFU/g in yogurt), probiotics may benefit your health. These live cultures found in yogurts and some fermented milks can improve lactose digestion of the product in individuals who have difficulty digesting lactose. Gut health experts believe that a probiotic’s assistance in lactose digestion can help avoid gut discomfort. Prebiotics, on the other hand, have totally different benefits. Chicory inulin, the prebiotic available in chicory roots, when taken 12g/day contributes to normal bowel function by increasing stool frequency.

prebiotic text with foods

Bolstering your day with prebiotics and probiotics

Start every day in a great way by making good choices; your future self will thank you! Let’s get hyped on smashing great exercise routines and fuelling our bodies with nourishing goodness.

Starting the day with a few simple stretches followed by a yummy breakfast of nutritious, colourful goodness loaded with vitamins, minerals, prebiotics and probiotics may be the best thing you can do for yourself right now.

A balanced diet for daily wellness

Choosing to live your best life starts with the awareness of what you’re putting into your body. It’s not about having just plenty of prebiotics or only plenty of vitamins. Instead the key lies in striking a good balance between everything that your body needs and loves! Start with small everyday changes such as including more of fruits & vegetables in your daily balanced diet. They are buzzing with vitamins, minerals and fibres, AND you can have fun experimenting with different tastes too. There’s a bottomless treasure trove of different fruits, veggies, nuts and seeds waiting for you to explore!

Love yourself well from the inside, it’s way easier than you think!

[1] FAO/WHO: Probiotics are live micro-organisms which when administered in adequate
amounts confer a health benefit on the host.

[2] ISAPP (International Scientific Association for Probiotics and Prebiotics): Prebiotic is a substrate that is selectively utilized by host micro-organisms conferring a health benefit.

[3] The World Health Organization defines probiotics as “live microorganisms which when administered in adequate amounts confer a health benefit on the host”.

[4] Live cultures namely Streptococcus thermophilus and Lactobacillus bulgaricus need to be present in adequate amounts in a yogurt to qualify as probiotics.

[5] According to ISAPP (International Scientific Association for Probiotics and Prebiotics) prebiotic is a substrate that is selectively utilized by host micro-organisms conferring a health benefit.