Probiotics are live microorganisms, typically bacteria or yeast, that provide health benefits when consumed in adequate amounts. They are often referred to as “good” or “friendly” bacteria because they help maintain a balanced microbial environment in the gut which in turn supports overall well-being. Prebiotics are non-digestible fibers that nourish these beneficial bacteria.
Probiotics and prebiotics often work together synergistically, creating what’s known as a “symbiotic” relationship. A symbiotic product contains both probiotics and prebiotics, enhancing the effectiveness of both.
In this guide, we’ll explore how to choose the best probiotics and prebiotics for your specific needs.
1. Types of Probiotics
Probiotics come in various strains, each offering unique benefits. Common probiotic strains include Lactobacillus, Bifidobacterium, and Saccharomyces boulardii. Prebiotics come in various forms, with inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS) being common varieties. Each type has unique benefits, so choose based on your specific needs.
2. Assess Your Need
Tailor your choices based on specific health goals, whether it’s improving digestion, boosting immunity, or managing a specific condition like irritable bowel syndrome (IBS) or lactose intolerance.
3. Check CFU Count
CFU (Colony Forming Units) indicates the number of viable bacteria present in a supplement. Look for a product with a high CFU count (usually in the billions) for optimal effectiveness.
4. Consider Multispecies Formulas
A combination of different strains (multispecies) can provide broader benefits compared to single-strain probiotics. Look for products that offer a diverse range of strains.
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5. Shelf-stable vs. Refrigerated
Shelf-stable probiotics do not require refrigeration and are convenient for travel. However, refrigerated options may have higher potency. Choose based on your lifestyle and storage capabilities.
6. Consider Synbiotic Formulas
Synbiotics combine both probiotics and prebiotics, creating a synergistic effect that supports the growth and activity of beneficial bacteria. This can be a convenient option for comprehensive gut health.
7. Quality and Purity
Look at the product label to ensure it is free from harmful additives, preservatives, and artificial colors or flavors. Always prioritize products that are third-party tested for purity and quality.
8. Soluble vs. Insoluble Prebiotics
Soluble prebiotics dissolve in water and are easily fermentable by gut bacteria. Insoluble prebiotics add bulk to the stool and aid in regular bowel movements. A balanced intake of both types is ideal.
9. Allergies and Sensitivities
Check labels for allergens like dairy, soy, gluten, or any other ingredients that you may be sensitive to. Opt for allergen-free options if needed.
Conclusion
Choosing the best probiotics and prebiotics involves considering factors like strain diversity, CFU count, storage needs, types, and personal health goals.
In case you have specific health concerns or conditions, it’s recommended to consult with a healthcare professional before starting any new probiotic or prebiotic regimen.
(The article is written by Monalisa Deka, Senior Health Content Editor)
References
1. Wiertsema SP, van Bergenhenegouwen J, Garssen J, et al. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886. Available online from: https://pubmed.ncbi.nlm.nih.gov/33803407/
2. Davani-Davari D, Negahdaripour M, Karimzadeh I, et al. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019 Mar 9;8(3):92. Available from online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/
3. Pandey KR, Naik SR, Vakil BV. Probiotics, prebiotics and synbiotics- a review. J Food Sci Technol. 2015 Dec;52(12):7577-87.Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4648921/
4. Sniffen JC, McFarland LV, Evans CT, et al. Choosing an appropriate probiotic product for your patient: An evidence-based practical guide. PLoS One. 2018; 13(12). Available online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6306248/