Healthy Habits for Bonsall & Fallbrook Folks: Prebiotics versus probiotics

Prebiotic and probiotic: these two terms sound very similar and are often used interchangeably, but they are very different and have different roles for the digestive system. Gut health is extremely important, so understanding the difference can help with stomach issues and better movement of food through the system.

Prebiotics are actually nondigestible and are the fiber of foods that doesn't get broken down. They can be found in foods such as bananas, the skin of apples, garlic, onions, beans, as well as many other items. This fiber enters the small intestine and is fermented once it reaches the colon.

Fermentation helps to increase the good type of bacteria. By boosting total fiber intake, you also boost prebiotic fiber. Prebiotics can be thought of as fertilizer for the gut. They're not affected by heat, cold, time or acid.

They nourish the already existing good bacteria present in the gut. They can help treat obesity, bone loss and digestive disorders. Prebiotics also increase the concentration of calcium and magnesium in the intestine. They can help lower cholesterol too.

Probiotics are live bacteria that increase the fermentation process in foods, including kefir, miso, kimchi and other types. They can be taken in pill forms as well. Many people have found the gastrointestinal benefits of taking probiotics.

It is important to understand that probiotics, when taken as a supplement, are only affective when they are alive. They can easily be affected by heat or stomach acid. There are hundreds of types of probiotics. They have to compete with bad bacteria in the gut.

They have been found to be effective in treating irritable bowel disease, childhood diarrhea and other bowl infections. Probiotics also help balance out the poor effects of antibiotics. They can help enhance healthier skin and help with colon irritation after surgery.

Food is the best source of prebiotics and probiotics. However, in today's processed high sugar food, obtaining enough fiber is not always up to par.

It is recommended that people consume 25-38 grams of dietary fiber and 5-20 grams of prebiotic fiber daily. Both prebiotics and probiotics are most effective when taken or consumed regularly, which means taking them at the same time of day even.

People need proper gut health to absorb nutrients, to feel comfortable after eating and of course to process the food that they eaten. As much as people tend to enjoy food, an upset stomach can ruin any day and make daily activities difficult.

Talking to a doctor and seeing if a prebiotic or probiotic is right for them can help deter some of these bad stomach days.

Megan Johnson McCullough holds a master's degree in physical education and health science, is a candidate for her doctorate, is a professional natural bodybuilder and is a National Academy of Sports Medicine master trainer.