How Feeding Your Gut Bacteria Can Lead to Better Health

 

Global dietary trends indicate that digestive health is becoming increasingly significant in overall health indicators. Now, more than ever, consumers are adopting a preventive rather than reactive approach to their health and wellness, placing greater emphasis on seeking tools to care for what is also known as the second brain, the intestinal microbiota.

What is the Difference Between Probiotics and Prebiotics?

Probiotics

Probiotics are, by definition, living microorganisms that, when administered in adequate amounts, can confer a benefit to our bodies.

The mechanisms of action are complex and vary from one strain of probiotics to another. The most studied species include lactobacillus and bifidobacteria, as well as yeasts such as saccharomyces.

Probiotics act in the gastrointestinal tract, especially in the small intestine and colon.

They have several functions, including:

• Contributing to balancing the intestinal microbiota;
• Helping to increase the natural defenses of the immune system by fighting against the spread of “bad” bacteria;
• Helping to treat and prevent diarrhea (depending on the identified causes);
• Improving the absorption of certain nutrients;
• Facilitating the digestion of lactose;
• Reducing symptoms related to irritable bowel syndrome (IBS);

Prebiotics

Prebiotics are a type of carbohydrates (sugars from certain foods) that are not digested by the cells of the intestine, intended to nourish our probiotics. In a way, it’s our probiotic’s food. Our probiotics ferment these prebiotics, thus producing several potentially beneficial molecules for our microbiota, including short-chain fatty acids highly studied for their anti-inflammatory potential and their role in immunity.

Prebiotics are often confused with dietary fibers, which also allow optimal growth of good intestinal bacteria. In fact, prebiotics are a category of fibers, but not all fibers are prebiotics!

It can be slightly confusing, but the most important thing to remember is that a varied diet following the recommendations of the new Canadian Food Guide remains the key to obtaining a diversified microbiota.

The main categories of prebiotics mentioned above are:

• Galacto-oligosaccharides (GOS): Legumes, cashews and pistachios, beets, butternut squash, green peas, snow peas, wheat, rye, barley, and soy milk
• Inulin: Garlic, onions, leeks, chicory roots, dandelion leaves, Jerusalem artichoke
• Fructo-oligosaccharides (FOS): Garlic, onions, leeks, asparagus, bananas, artichokes
• Resistant starch: Cooled potatoes, cooled cooked rice, al dente whole wheat pasta, uncooked oats, slightly unripe bananas
• Polyphenols: Small fruits, especially blueberries and cranberries, dark chocolate, virgin olive oil, turmeric, green tea

Symbiotics

Through your readings on the subject, you will also find the term “symbiotic,” which represents a mixture comprising living microorganisms (probiotics) and one or more substrates (prebiotics) selectively used by the microorganisms of the microbiota. It is therefore the combination, in the same capsule, of a pre and a probiotic.

How should we feed our intestinal microbes?

We all have a unique microbiota. Studies are few regarding the specific foods that will nourish everyone’s microorganisms. Nevertheless, what is clear in the current literature is the impact of certain dietary trends on the ratios and families of bacteria, as well as on the consequences of these populations within our intestines.

The Mediterranean Diet…the Best Diet for Our Microbial Health?

Current research shows that the Mediterranean diet is widely regarded as the gold standard, supported by extensive evidence for both our overall health and our gut health! It’s the most studied diet in clinical research.

Its composition of vegetables is a major element of its impact on our microbial health. It respects all the elements that allow the growth of good bacterial families and that reduce the possibilities for the bad ones that would like to take up too much space.

On the Mediterranean menu, fibers are abundant thanks to a plate filled with vegetables and fruits, seeds and nuts. Legumes replace meat, which is only consumed a few times a week, and olive oil is used for its polyphenols.

Add to that a rainbow of colors daily to include especially green vegetables and small fruits. And for an extra boost, try fermented foods to increase the diversity of favorable bacteria.

Fermented Foods and Probiotic Supplements…What Effects Do They Have on Our Intestinal Health?

First of all, it should be remembered that for a food or supplement to be considered a source of probiotics, it must contain a sufficient number of a specific strain of microorganisms that has demonstrated a direct positive effect on human health in at least one research protocol with well-established quality criteria.

Fermented foods

Although some fermented foods contain live microbes, such as kimchi, sauerkraut, kombucha, tempeh, miso, and sourdough bread, for example, their strains have not been defined and their effects on health remain poorly documented. Since these foods do not meet the criteria outlined above, they cannot be considered a “probiotic.” Only certain yogurts and certain kefirs on the market are truly food sources of probiotics. They can be identified by the specific probiotic strain listed on the product. For example, Bifidobacterium animalis subsp. lactis CNCM I-2494 is contained and well identified in a fermented yogurt from a popular brand.

Although not all fermented foods can be considered probiotic foods, it should be noted that the fermentation process still has many advantages, including the “predigestion” of certain sugars such as lactose or fructans (useful in case of food intolerances) as well as the increase in the bioavailability of iron or certain B-complex vitamins (interesting when the diet is restricted or less diversified for various reasons).

Probiotic supplements

When looking to support our microbiome and its activities, integrating a probiotic supplement into our daily routine can be beneficial, depending on our health conditions and symptoms.

If you decide to incorporate a probiotic supplement, the choice should be based on certain criteria including:

• Recommended strains;
• Reasons for taking the supplement, such as symptoms and/or health issues;
• Evidence associated with the strain and the finished product.

To maximize the chances of benefiting from the supplement, make sure to:

• Follow the dosage instructions carefully;
• Ensure the minimum recommended quantity of bacteria survives to reach the intestine (at least 1 to 2 billion);
• Choose the recommended strains based on the issue or goal behind consuming the supplement. You can ask your healthcare professional to guide you towards the best choices based on your condition and health history.
• Look for the Natural Product Number (NPN), approved by Health Canada.

To learn more about probiotics, we invite you to consult the health capsule “Understanding the Effects of Probiotics on the Intestinal Microbiota.” 

Is there an ideal time to take probiotic supplements?

This is probably one of the most common questions. Current scientific data does not seem to point to a consensus. Some strains may be better absorbed on an empty stomach, while others may be better absorbed with a small amount of fat or carbohydrates, for example. Consistency is probably more important than the specific timing when it comes to reaping the greatest benefits for your health.

So the ideal answer would be: whenever your routine allows! One small exception to this rule is when taking antibiotics. In that case, your probiotic supplement should be taken 2 hours apart. It’s important to discuss this with your pharmacist.

In conclusion, the evolving science of the microbiome, its composition, and diet that supports its balance show promising benefits. Already, recommendations are emerging regarding diet and even supplements.  A growing number of tools are becoming readily available to help individuals interested in improving their overall health, as well as healthcare professionals, progress within a well-defined and continuously evolving framework.

 

Discover Laboratoire Suisse’s complete range of probiotics to support your intestinal health.

 

This segment was prepared by:

Andréanne Martin, Health and Nutrition Specialist, and Founder of the Clinique AM – Vos intestins: notre savoir-faire.

 

References

• Gibson, Glenn R., et al. « Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. » Nature reviews Gastroenterology & hepatology 14.8 (2017): 491-502.
• Swanson, Kelly S., et al. « The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of synbiotics. » Nature Reviews Gastroenterology & Hepatology 17.11 (2020): 687-701.
• International Scientific Association for Probiotics and Prebiotics (ISAPP) https://isappscience.org/
• International Probiotics Association (IPA) https://internationalprobiotics.org/
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