You’ve heard so many times about prebiotics and probiotics that you probably don’t know what the difference is. That is why we tell you what they are and why to take them.
PREBIOTICS
WHAT ARE THEY
They are soluble fibers, so they attract water during digestion. They also contain oligosaccharides, sugars that feed stomach bacteria, according to registered dietitian Bethany Doerfler, a clinical dietary researcher at Northwestern University.
After the bacteria in your tummy feast on oligosaccharides, they release short-chain fatty acids that can ease discomfort in people who have inflammatory bowel disorders or conditions like
irritable bowel syndrome.
WHY TAKE THEM
If you are not ingesting the recommended 38 grams of fiber daily, you are at risk for constipation (at best) and heart disease (at worst). Prebiotic supplements help with fiber intake, but Doerfler says she prefers that you spend your money on healthy, prebiotic-rich foods, rather than dietary supplements.
IF YOU BUY THEM
Choose a mix of soluble fiber, like psyllium, and an oligosaccharide that contains at least five grams of fiber per serving, advises Doerfler. (The label may list chicory root, artichoke kernel, insulin, or oligosaccharides in the ingredient list – it’s the same thing.) Ignore claims that they are the brand’s “unique” blend. They are simply marketing phrases.
PROBIOTICS WHAT THEY ARE
They are microorganisms found in fermented foods like yogurt and kimchi, explains Dr. Jack Gilbert, a researcher at the University of California, San Diego. Companies say that their probiotic supplements can improve your immunity or help you lose weight. Those benefits have not yet been fully confirmed, but science does show that probiotics can alleviate symptoms of Crohn’s disease, inflammatory bowel disease, and food allergies, Gilbert says.
WHY TAKE THEM
Take them if you have chronic constipation, diarrhea or other gastrointestinal problems and your doctor recommends you take something, says medical doctor David Poppers, a gastroenterologist at Langone University in New York. Everyone else can save their money because there is no evidence that probiotic supplements provide any other benefits to healthy people, Gilbert admits.
IF YOU BUY THEM
Your doctor will recommend a probiotic that has been shown to help with your specific symptoms, Dr. Poppers warns. For example, a bacterium, lactobacillus rhamnosus GG, is ideal for those with diarrhea, compared to other strains, says Gilbert.
IN CONCLUSION
If you are a healthy man without gastrointestinal problems, invest in high fiber foods and not supplements. However, go to the doctor if you suspect that you have an allergy to any food or an irritable bowel condition and that causes stomach upset. Ideally, let the doctor tell you which pre or probiotic you should take.