Currently, there is huge interest in the use of foods which may exert a positive effect upon our health. Two of these ‘functional foods’ are known as probiotics and prebiotics, both of which have a favourable effect on the ‘good’ bacteria which reside in our digestive systems, also known as gut microflora. These ‘good’ bacteria live naturally in our intestines and are essential to good health having a number of positive effects, primarily in helping our digestive systems to work efficiently. We traditionally view bacteria as being ‘bad’; however in reality there are relatively only a small number of strains which cause disease, and most human microbes are harmless and contribute to our well-being.
What are probiotics?
Probiotics are live strains of these ‘good’ bacteria, which help our digestive system work efficiently, e.g. bifidus, lactobacillus and acidopilus. A probiotic may be defined as ‘A preparation or product which contains viable, defined bacteria in sufficient numbers, which when consumed, alters the microflora composition of the intestine sufficiently to exert beneficial health effects.’
Beneficial bacteria may be taken in live yoghurts or specially formulated powders, supplement pills or probiotic drinks which contain one or more of these healthy strains. With food processing, pollution and antibiotic therapy, the numbers of bacteria living naturally in our gut are reduced, and research has shown that by actively consuming bacteria we can increase the size of the intestinal colonies, thereby improving the digestion of our food. Numerous studies have also shown that with optimal numbers of ‘good’ bacteria, the functioning of the immune system is improved, increasing our ability to fight disease. Probiotics may also have a role in reducing the severity of food allergies and intolerances, and may help reduce severity of symptoms in both osteo- and rheumatoid arthritis.
Prebiotics can be defined as those nutrients and components of food upon which our gut bacteria feed, thus allow them to grow and multiply. Prebiotics include so-called ‘fructo-oligosaccharides’, which are found naturally in many plants including leeks, onions, wheat, garlic, chicory root and artichokes where they function as storage carbohydrates, and also in some other soluble fibres found in pulses, fruit and some cereal products. Fructo-oligosaccharides are small and water soluble carbohydrates, and since they cannot be broken down significantly by the digestive processes of the stomach and small intestine, they are classified as dietary fibre. However, fructo-oligosaccharides are water soluble, and have a low water retention capacity avoiding bloating. Prebiotics also help digestion and the immune system by increasing microflora levels by providing them with a ready food source.
Prebiotics have also been incorporated into supplements and functional foods, in order to exert positive effects on the digestion, the immune system and possibly some degenerative diseases. Simply put, probiotics are foods which provide the actual ‘good’ bacteria, and prebiotics are those nutrients upon which bacteria feed to further increase their numbers. The effect of a probiotic may be enhanced by having a prebiotic as the ‘support’ medium when they are consumed. For example milk contains nutrients for lactobacillus, and so many probiotic drinks are milk or yoghurt-based.
Unless there is a rare and specific reason as to why an individual should not use probiotic formulas, it is strongly recommended that we all include them in our daily nutrition in order to ameliorate a range of nutritional and health disorders and to merely promote general good health and well being.