Probiotics and Prebiotics – Our Silent Partners For Good Health

The secret for wellness is the cure within your body. Conditions like stress, anxiety, aging, lack of sleep; poor eating habits, and illness have done damage to natural curing process in your body. But, you can restore your internal health in a simple natural way by enhancing immunity. And it is not hard to do! Yes, prebiotics and probiotics help you as internal healers. Several research studies linked to these bacteria have proved enhanced immunity and digestive health in individuals. Ok, here I am going to provide you some information about prebiotics and probiotics.

What are Probiotics?

Probiotics are living microorganisms (mostly bacteria) present in the mouth and intestine and help maintain a healthy internal environment. They are friendly, beneficial bacteria that work with the body and maintains a delicate balance between the beneficial flora and bad bacteria, the process that is essential for health and wellbeing.

When the balance tips too far in the direction of harmful bacteria it results in a wide spectrum of symptoms and diseases such as fatigue, diarrhea, urinary tract infections, muscle pain, etc. Therefore, to prevent illness or to treat conditions associated with an imbalance between these bacteria; most of the health professionals and consumers are turning to probiotics. These are available in a variety of foods or as a supplement.

Bacteria within Your Body

In order to understand the probiotic concept, you need to know a little bit about inside your body. As, humans we are made up of a lot of things including bacteria. The microorganisms reside primarily in the intestine or gut and perform necessary and beneficial functions like digestive and defensive roles. They provide protection against chronic inflammation, decreasing reaction to allergens and helps in vitamin B synthesis. In addition, they help to inhibit the growth of pathogenic (disease causing) bacteria and safeguard the integrity of the cells that line the gut. Pathogenic bacteria in your gut can cause damage to the gut tissue and infections, so it is necessary to keep the beneficial bacteria in majority by ingesting probiotics.

Probiotic Rich Food Sources

You can find Probiotic food and Probiotic drinks in your regular diet that consists of fermented foods like

• Yogurt
• Miso
• Lassie
• Kimchi
• Temphe
• Kefir
• Soy based products like soy sauces and buttermilk.

You can also opt for a probiotic dietary supplement to maintain balance between beneficial bacteria and harmful bacteria. Probiotic capsules are also available in the market which can balance the requirement of the body in case of deficiency.

Commonly Used Bacteria in a Supplement

Various strains (species) of Lactobacillus and Bifidobacterium are commonly used in a probiotic supplement. Some different species are

• Lactobacillus acidophilus
• Lactobacillus rhamnosus
• Lactobacillus reuteri
• Bifidobacteriumlongum
• Bifidobacteriumbifidus
• Bifidobacteriumlactis etc.

What are Prebiotics?

Prebiotics are non-digestible food ingredients that beneficially nourish or stimulate the good bacteria in the digestive system.

The body cannot digest these ingredients; instead they act as a fertilizer to promote the growth of many beneficial bacteria in the gut. They in turn provide many digestive and general health benefits.

In 2007, Roberfroid (who first identified prebiotics in 1995) offered a refined definition stating that

“A prebiotic is a selectively fermented ingredient that allows specific changes, both in the composition and/or activity in the gastrointestinal microflora that confers benefits upon host well-being and health.”

Trans-galactooligosaccharide, inulin, fructooligosaccharide (FOS), mannanoligosaccharides (MOS) and lactulose are termed as prebiotics.

Prebiotic Function

It is assumed that a prebiotic should increase the activity or the number of lactic acid bacteria (lactobacillus) and bifidobacteria, which have beneficial effects on the host like improving digestion and enhancing immunity.

Dietary Sources of Prebiotics

• Soybeans
• Raw oats
• Yacon
• Unrefined wheat
• Unrefined barley

Sources of inulin

• Jerusalem artichoke
• Jicama
• Chicory root

Some oligosaccharides occur naturally in breast milk and helps in the development of a healthy immune system in infants.

One of the common prebiotic that is commercially used in dietary supplements is Fructooligosaccharide.

Fructooligosaccharides and their Sources

Fructooligosaccharide (FOS) also known as oligofructose is produced commercially by inulin degradation or transfructosylation process.

Oligofructose is a short chain prebiotic containing 2-8 links per saccharide molecule and are fermented more quickly in the colon providing nourishment to the bacteria.

Some sources of Fructooligosaccharide are

• Bananas
• Garlic
• Onions
• Barley
• Wheat
• Asparagus

The Jerusalem artichoke and yocon have been found to be the rich sources of FOS.

Fructooligosaccharide has been a popular dietary supplement as prebiotic for its beneficial effects on the host.

Role of Prebiotics and Probiotics in Health and Disease

#1. Diarrhea

Some strains of Lactobacillus acidophilus such as L. acidophilusNCFM help to decrease the incidence of pediatric diarrhea. It also helps to reduce the symptoms of cough, fever and runny nose.

#2. Digestion

In dialysis patients, L. acidophilus led to a significant decrease in levels of toxic amines in the blood. Daily intake of adequate levels of Lactobacillus acidophilus may facilitate lactose digestion in lactose-intolerant people.

#3. Gastro-intestinal Tract

Antibiotic medication may also kill beneficial bacteria. Hence, after an antibiotic therapy, patients are instructed to take Lactobacillus acidophilus supplements in order to recolonize the gastro-intestinal tract (GIT).

#4. Anti-bacterial

1. acidophilus LA-5 (strain of L. acidophilus) produces bacteriocin CH5 which is having antibacterial activity against certain yeasts and molds. It is associated with positive effects on the immune system by increased antibody production.

#5. Chemotherapy

In addition, L. acidophilus LA-5 has shown to inhibit breast cancer cell growth and has positive effects on chemotherapy patients. It is linked to an improvement in lipid metabolism.

#6. Respiratory Tract Infections

L.rhamnosusGG (a strain of Lactobacillus rhamnosus) has been associated with a decreased risk of respiratory tract infections in children. It also has helped in the primary prevention of atopic dermatitis (a type of eczema) in children at high risk of allergy.

#7. Urinary Tract

Lactobacillus rhamnosusstrains such as L.rhamnosusGG and L.rhamnosusGR-1 helps to protect the urogenital tract (urinary system) by inhibiting the adhesion of vaginal and urinary pathogens.

#8. Cardiac Health

Bifidobacteriumlongum can scavenge free radicals and helps to reduce the chances of atherosclerosis (hardening of arteries) and stroke. It also can lower the serum cholesterol level.

#9. Immune System

Research studies determined that B. longum has a positive effect on the immune system. Some strains of B. longum have been shown to reduce the symptoms of influenza infection and fever in elderly persons.

#10. Anti-inflammatory

A study suggested that B. longumlysate when applied topically provide an anti-inflammatory effect and helps to prevent problems associated with skin sensitivity.

#11. Irritable Bowel Syndrome

Probiotics help in the treatment of irritable bowel syndrome (IBS). A study have proven that probiotics help in a significant reduction in the number and consistency of bowel movements. Yogurt made by using probiotics may help ease the symptoms of IBS.

#12. Inflammatory Bowel Disease

Prebiotics and probiotics help in the treatment of inflammatory bowel disease IBD (inflammation of the colon and small intestine) and some studies have proven this effect on IBD.

#13. Antibiotic-associated Diarrhea

Meta-analyses study has suggested that probiotics may protect against antibiotic-associated diarrhea in both adults and children.

#14. Microflora

In large intestine, FOS acts as a substrate for microflora and helps to increase the overall gastro-intestinal tract health. It has also been used for preventing yeast infections.

#15. Calcium Absorption

Research studies have found that FOS and inulin enhance calcium absorption in both the human and animal gut.

#16. Acidity

The intestinal microflora (complex of microorganisms) in the lower gut can ferment FOS and results in a reduced pH (acidic condition). Therefore, the fermentation of FOS results in the production of gasses and acids and later provides some energy to the body.

#17. AIDS

Saccharomyces boulardiihelps in the significant increase in recovery rate of stage IV (4^th stage) AIDS patients suffering from diarrhea.

Hope, now you got an idea about prebiotics and probiotics and how they will help for your health and wellbeing.

Not only do you eat a “Balanced diet” and enjoy a “Balanced life” but now it’s time for you to “Balance microbiota.”