Prebiotics vs. Probiotics

What are prebiotics?

Prebiotics are non-digestible food ingredients that act as an energy source for certain beneficial bacteria (probiotics), like those contained in Sustenex®. In other words, prebiotics make their way through your digestive system and help the probiotics (good bacteria) grow and flourish.

Prebiotics naturally inhabit your intestinal tract and are sometimes referred to as "soluble fiber."

Although their major function is to promote the growth of beneficial bacteria, certain prebiotics have been shown to have a positive influence on the digestive and immune systems.

Prebiotics occur naturally in foods, but supplements such as inulin provide a more concentrated source of this substance. Prebiotics are oligosacchrides, chains of sugar units linked together. Inulin is a long-chain oligosacchride (from 2 - 60 sugars) and fructoligosaccharides (FOS) are short-chain oligosaccharides (from 2 - 7 sugars). It is not clear at this time which type of prebiotic is most effective, although fructoligosaccarhides (FOS) are the most commonly used.

What's the difference between a prebiotic and a probiotic?

Probiotics are beneficial bacteria that live in your intestinal tract and help you digest food, assimilate more nutrients, and maintain balance in your GI tract.

Prebiotics can be understood as food for the probiotics. Both probiotics and prebiotics have been known for their ability to help support the body's immune and digestive systems.

By acting as a food source, prebiotics give the probiotic bacteria a chance to exert their influence. These friendly bacteria may have several health benefits, from aiding digestion to supporting immunity. But stress, a poor diet and other factors may decrease the number of healthy bacteria. Eating a diet that includes prebiotics and probiotics may help restore these friendly bacteria.

Learn more about probiotics >>

Prebiotic sources

Some of the most common dietary sources of prebiotics include soybeans, inulin sources (such as Jerusalem artichoke, jicama, and chicory root), raw oats, unrefined wheat, unrefined barley and yacon. Some of the prebiotics that naturally occur in breast milk are believed to play an important role in the development of a healthy immune system in infants. This could explain why prebiotics are often added to infant formula.

It's important to take a moment to distinguish between prebiotic substances and the food that contains them. References to almonds, honey and other foods as "a prebiotic" are not accurate. No plant or food is a prebiotic. Almonds, honey, and many other foods contain prebiotics to a greater or lesser extent, ranging from fairly large portions (chicory root, jerusalem artichoke) to only trace quantities (thousands of other plant-based foods). Referring to a food as "a prebiotic" is no more accurate than calling a food "a vitamin."

While prebiotics do occur naturally in many foods, there is no broad consensus on an ideal daily serving of prebiotics. Recommendations typically range from 4 - 8g for general digestive health support, to 15g or more for those with active digestive disorders.

Top 10 Foods Containing Prebiotics

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Many prebiotics are added to processed foods and beverages and are available as dietary supplements.

By eating foods rich in prebiotics, or taking a prebiotic supplement, you can help the probiotics in your digestive tract to flourish.

Inulin as a prebiotic

Inulin is a well-known prebiotic and is gaining popularity as a source of soluble dietary fiber. As a prebiotic, Inulin fiber stimulates the growth of friendly and healthy intestinal bacteria which supports good colon health.*

Inulin is derived from Chicory roots, is used as a sweetener in the food industry (with a sweetening power approximately 90% less than sucrose), ^[6] and is sometimes added to yogurts as a prebiotic. It can be added to beverages or food. Its taste is comparable to sugar and can be used as a sugar replacer.

Prebiotics conclusion

While there is research to support the beneficial effects of specific prebiotics, it is difficult to draw firm conclusions because their benefits vary depending on the type and amount consumed, and too few human trials have been done.

Although adding a prebiotic (either through food or supplement) to a probiotic like Sustenex® can help the beneficial bacteria better exert their health benefit, combining the two is not crucial. Each is capable of exerting a health benefit independently; however, adding a prebiotic to your daily probiotic may create a synergy that ultimately benefits your digestive and immune health.