Prebiotics, probiotics and synbiotics: what they are and how they affect gut health

09 August 2024

These terms are increasingly common, but they are often used incorrectly or interchangeably. Prebiotics, probiotics and synbiotics are widely discussed, yet many people still struggle to distinguish them and understand their role in our body. In recent years, gut health has become a topic of great interest not only among medical professionals but also among health-conscious consumers. The rise of fermented foods and the growing obsession with healthy ingredients and so-called superfoods highlight the rapid expansion of this sector. But what exactly are they, and how do they differ?

Prebiotics: essential nourishment for the gut microbiota

Prebiotics are substances that serve as “food” for the beneficial bacteria in our gut, known as the gut microbiota. These compounds are not digested by our body but reach the intestine intact, where they stimulate the growth and activity of “good” bacteria such as bifidobacteria and lactobacilli. Prebiotics are found in various foods such as garlic, onions, leeks, oats, and legumes. Their importance lies in their ability to improve the balance of the gut microbiota by promoting the production of short-chain fatty acids, which are essential for colon health and the prevention of certain diseases. Studies have also shown that regular intake of prebiotics can enhance immune function and reduce the risk of intestinal infections.

Probiotics: the benefits of live bacteria for health

Probiotics, on the other hand, are live microorganisms that, when consumed in adequate amounts, provide health benefits to the host. Often referred to as “good bacteria”, they can be found in fermented foods such as yogurt, kefir, kimchi, and miso, as well as in specific dietary supplements. The effectiveness of probiotics depends on their ability to survive the passage through the stomach and colonize the intestine. Once established, they help maintain or restore the balance of the microbiota, preventing the growth of harmful bacteria. This balance is crucial for digestion, nutrient absorption, and immune system regulation.

Synbiotics: the power of combining prebiotics and probiotics

The term “synbiotics” refers to products that combine prebiotics and probiotics. This combination takes advantage of the synergistic action of both elements: prebiotics provide the necessary substrate for probiotic growth, optimizing their health benefits. Synbiotics can be particularly beneficial for people with intestinal issues, such as irritable bowel syndrome, or for those taking antibiotics, which can significantly disrupt the gut microbiota.

The benefits of incorporating prebiotics, probiotics and synbiotics

Adding prebiotics, probiotics and synbiotics to your daily diet can offer numerous health benefits. These include improved digestion, reduced symptoms of constipation and diarrhea, and enhanced immune function. Some studies also suggest a potential role in preventing chronic diseases such as obesity, type 2 diabetes, and even certain types of cancer. Growing consumer interest has led to a significant increase in their market presence, with probiotic consumption rising by 10% annually worldwide. This trend is particularly evident in functional foods and supplements.

How to choose the right product: tips and recommendations

With so many products available on the market, choosing the right prebiotic, probiotic or synbiotic can be challenging. It’s important to consider key factors such as the specific bacterial strain (for probiotics), the concentration of live microorganisms, and the presence of scientific studies confirming their effectiveness. For prebiotics, soluble fiber such as inulin is among the most studied and widely used. Most importantly, avoid self-prescribing and seek advice from a healthcare professional, especially if you have health issues or are taking medication. As with any dietary or lifestyle intervention, balance and personalization are key: what works for one person may not be ideal for another. In any case, integrating these elements into your daily diet, under the guidance of an expert, can be a significant step toward achieving optimal well-being.