Prebiotics are fibers that nourish the good bacteria of the intestinal microbiota. Digestion, metabolism: discover 4 good reasons to take prebiotics.
What is the difference between probiotic and prebiotic?
Prebiotics and probiotics are two types of food supplements that aim to modify the intestinal microbiota. But their content is very different. Probiotics are living microorganismswhile prebiotics are dietary fiber. Both have advantages for improving the composition of the intestinal microbiota and therefore our health.
Read: Postbiotics: a treasure in the waste (subscribers)
What are probiotics used for?
Probiotics are microorganisms (bacteria, yeast, etc.) that provide health benefits. They are found in supplements or fermented foods such as: yogurts, sauerkraut, kimchi, kefir, kombucha, etc.
Probiotic strains
Among the strains most often used are, for example:
– lactobacilli: Lactobacillus casei, L. rhamnosus, L. acidophilus And L. plantarum ;
– bifidobacteria: Bifidobacterium longum, B. breve, B. bifidum ;
– yeasts (Saccharomyces).
Probiotics have shown their effectiveness against diarrhea linked to infections or taking antibiotics. They can also be interesting against irritable bowel syndrome, to strengthen immunity or even to improve mood (they are then called “psychobiotics”).
What are prebiotics? Definition and list of prebiotics
Prebiotics are dietary fibers that we cannot digest but which serve as food for “good bacteria” in our intestinal microbiota. Here are some examples of prebiotic fibers: fructans (inulin, fructo-oligosaccharides, etc.), galacto-oligosaccharides (GOS)… Prebiotics are therefore complex carbohydrates.
In I rebalance my microbiotaDr. Martine Cotinat, gastroenterologist, explains: “Prebiotics are the favorite foods of the protective microbiota which will grow and function better through the products it produces, such as short-chain fatty acids (SCFA). » SCFAs include propionate, butyrate and acetate, molecules that influence intestinal and metabolic health. “As a result, these prebiotics help to seal the intestinal barrier, fight inflammation and allergies, improve satiety, facilitate blood sugar regulation, improve insulin sensitivity and reduce triglycerides. »
Prebiotics are the favorite foods of the protective microbiota
Foods rich in natural prebiotics
Foods rich in prebiotic fibers are for example: legumes, artichokes, asparagus, bananas, etc. Be careful, high doses of prebiotics can also cause diarrhea.
Why take prebiotics? 4 benefits
1) Prebiotics fight against constipation and irritable bowel syndrome
Prebiotics stimulate the growth of bifidobacteria, which contributes to good intestinal health. A review published in 2020 shows that inulin consumption promotes transit and is beneficial to patients suffering from irritable bowel syndrome with constipation (1). However, not all people suffering from this syndrome respond in the same way to taking prebiotics. Sometimes the symptoms get worse…
In the Practical guide to food supplementsBrigitte Karleskind advises 2.5 to 10 g of prebiotics per day inulin type, to combat the symptoms of irritable bowel.
2) Prebiotics have beneficial effects on metabolic health
According to a meta-analysis of 33 studies, taking inulin-type prebiotics reduces the levels of glucose and triglycerides in the blood of diabetic patients (2).
Dr. Daniel Sincholle, pharmacologist and author of Super microbiotaexplain :“Several studies indicate that type 2 diabetics have a different microbiota from healthy people, with less Firmicutes and more than Bacteroidetes and Proteobacteria than healthy people.” These differences could be explained by the place of fiber in the diet. But fiber reduces the risk of diabetes and obesity. This is due to the role played by intestinal flora and the intestine in maintaining blood sugar levels (3). “Inulinsays Dr. Daniel Sincholle, has already shown great potential in the prevention and treatment of diabetes.”
Examples of foods containing inulin include: chicory, garlic, dandelion, Jerusalem artichoke, asparagus, artichoke, leek, onion, salsify, yacon (4, 5).
3) Prebiotic fiber helps control appetite
Several studies show that supplementing with prebiotics changes appetite and improves satiety (6). For example, a study from the University of Surrey (Great Britain) published in 2021 tested the effect of prebiotic fiber supplementation in 46 young women: for four weeks, half of them took a GOS (galacto-oligosaccharides) supplement, and the others a placebo (7). Researchers found that prebiotic fiber supplementation influenced macronutrient intake: supplemented women reduced their consumption of carbohydrates and sugars and increased fat intake. “Further analysis showed that carbohydrate reduction was predicted by increased abundance of Bifidobacterium in the GOS group compared to the placebo group, explain the authors. This suggests that the increase in Bifidobacterium via GOS supplementation may help improve the composition of the gut microbiota by altering the desire for specific types of carbohydrates.”
Read: Prebiotics, a barrier against kilos
4) Prebiotics improve cognition
Prebiotics cause changes in the intestinal microbiota which could influence mood, emotions and cognitive abilities. This is explained by the links between the intestine, microbiota and brain. In 2024, A study carried out at King’s College London (UK) shows that a daily fiber supplement improves brain function in people aged over 60 in just 12 weeks (8).
Frequently asked questions
What is a postbiotic?
Postbiotics are inactivated bacteria, fragments of cell walls or byproducts of bacterial metabolism. In the latter case, it may be SCFAs, enzymes, peptides (small pieces of proteins), products derived from peptidoglycans, polysaccharides, etc. Postbiotics include all substances of bacterial or fungal origin which confer a beneficial effect on the host and do not meet the definition of a probiotic and are not prebiotic in nature.
What prebiotics in pharmacies and drugstores?
You will find prebiotics in the food supplements section, alone or combined with probiotic strains, or even vitamins, with for example: Biofilm from Pileje, Maxi flora immunity from Synergia, Physiostim Slow Transit from Immubio, Belloc Probiotics, Nutergia Ergyphilus Plus or Immunostim+ Probiotics from Alvityl.
Can we give prebiotics to children?
Yes, just like probiotics, prebiotics can be given to children. Some brands like Pediakid or Nateos have developed specific supplements for children. Ask your pharmacist for advice. In a study of constipated children aged 2 to 5 years, researchers gave the children 2 g of prebiotics per day to improve intestinal transit (9). Be careful, for adults as well as children, prebiotics can have side effects (gastrointestinal disorders).
