Debunking the Prebiotic/Probiotic Space

How often do we hear of gut health drinks packed with probiotics or magic prebiotic pills that demolish tummy issues? They're everywhere, but it's hard to tell what is fallacy and what is science.

First let’s dive into the differences of prebiotics vs. probiotics. There is often a misconception that they are the same and while they are both related to our gut health, they serve different functions.

Probiotics are live microorganisms, usually bacteria or yeast, that are similar to beneficial microorganisms found naturally in the human gut. Probiotics can help restore or maintain the balance of healthy bacteria in the gut, which is crucial for digestion, immune function, and overall health. They are often found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, as well as in dietary supplements.

Prebiotics are a type of non-digestible fiber that serves as food for probiotics and other beneficial bacteria in the gut. Unlike probiotics, prebiotics are not living organisms themselves, but rather substances that promote the growth and activity of beneficial bacteria in the gut. Prebiotics are typically found in foods such as bananas, onions, garlic, leeks, asparagus, and whole grains. They essentially act as fuel for the probiotics, helping them thrive and exert their beneficial effects on gut health.

Whether or not it’s necessary to take prebiotics or probiotics depends various factors like lifestyle, diet, current gut microbiome, and overall health. Most people can maintain or heal their gut without supplementation, while many physicians feel as though prebiotic and probiotic supplements are unnecessary altogether. There are a few important considerations when evaluating the various foods and supplements on the market promoting “gut health”:

Strain specificity - There are hundreds of strains of pre and probiotics which offer varying health benefits. It’s important to look for supplements that contain well-researched strains with real documented effects on gut health.

Evidence based claims - Many companies falsely advertise the effects of their products, so it’s important to look for products backed by scientific research and clinical studies that demonstrate their efficacy and safety as pre and probiotic supplements.

Viability and stability - Probiotics need to survive the harsh conditions of the digestive tract so that they can reach the intestines alive and exert their beneficial effects and ensure viability. They also must remain shelf stable and factors such as temperature, moisture, and oxygen exposure can affect the stability of these supplements. Prebiotics are not living organisms, so viability isn’t as big of a concern, but their effectiveness relies on their ability to resist degradation by digestive enzymes and reach the colon intact where they can be fermented by beneficial gut bacteria. Prebiotics must also be stable under various environmental conditions to be effective.

Dosage and formulation - It’s important to be mindful of the dosage and formulation when choosing supplements. Select products with clinically relevant doses of active ingredients that avoid unnecessary additives or fillers.

Transparency and quality assurance - The most reputable companies must provide transparency around sourcing, manufacturing, and testing of their supplements. It’s crucial to look for products that undergo rigorous quality control measures and third party efficacy testing for potency and purity.

Some of the most popular and most science backed supplements for gut health on the market include Seed, Ritual, and AG1. Beyond their sleek branding, many products do include extensively studied and science first prebiotics and probiotics. Here is a list of some of the most popular and effective ingredients in the space:

Prebiotics

Inulin is derived from chicory root, FOS which are found in many fruits and veggies, and GOS which are found in human breast milk and some legumes promote the growth of beneficial bacteria in the gut.

Resistant starches are a type of carbohydrate that resists digestion in the small intestine and reaches the colon intact, where they serve as food for beneficial gut bacteria. Foods rich in resistant starches include green bananas, cooked and cooled potatoes, and legumes.

Probiotics

Lactobacillus acidophilus is one of the most researched probiotics and is commonly found in fermented dairy products. It has been studied for its potential benefits in digestive health, including alleviating symptoms of irritable bowel syndrome (IBS) and supporting overall gut health.

LGG has been shown to support immune function, reduce the duration and severity of diarrhea, and prevent or alleviate symptoms of certain gastrointestinal conditions, such as antibiotic-associated diarrhea and traveler's diarrhea.

Bifidobacterium lactis is known for its ability to survive the harsh conditions of the digestive tract and reach the intestines alive. It has been studied for its potential benefits in digestive health, immune function, and alleviating symptoms of gastrointestinal disorders.

There are hundreds, if not thousands of prebiotic and probiotic supplements on the market, all promising to heal your microbiome or promote the best gut health of your life. Some are grounded in scientific validity, but frankly most are scams hoping to make a few bucks off naive consumers. When evaluating your options the most important thing is to consult your doctor and talk about your specific gut health issues.

As for gut healthy drinks like kombucha and prebiotic sodas, there is some evidence to suggest that they may have potential benefits for gut health due to their fermentation processes but, it's essential to note that scientific research on its effects is limited and ongoing. While it’s more than okay to indulge in these drinks every so often, know that they aren’t going to drastically alter your gut microbiome and should be viewed more as a tasty sip versus a health supplement.

The good news is that the cheapest and most effective way to help your gut is simply dialing in your nutrition. Making sure to eat enough fiber, prioritize a diverse group of fruits and vegetables, and listening to your body when it rejects certain foods is the best way to promote a happy belly. Some of the best methods recommended by doctors and dietitians for individuals having gut issues are following a low FODMAP or Mediterranean diet, trying elimination diets, and maintaining overall healthy habits such as incorporating exercise, drinking lots of water, getting good sleep, and reducing stress. Supplements can be helpful in certain cases, but most are not worth spending hundreds of dollars a year on and only certain individuals will respond well to the addition of them into our diets. So before you flush your money down the drain and buy that cute green pill you saw on Instagram, ask yourself do I really need this, what would my doctor recommend, and does my diet already promote a healthy gut?