Paige Tautkas

Feature Article

Prebiotics and Probiotics: The Gateway to a Healthier Gut?

As youre walking through your local grocery store, you may come across an entire section of
beverages and foods with weird names that are almost impossible to pronounce. Kefir and Kombucha
are among a few of the many products that lists prebiotics and probiotics in their ingredient lists. But
why are these drinks making their way into the health food spotlight? Recently, a lot of research has
been focusing on the bacteria that make themselves comfortable in our intestines. These gut
microbiota have a far more influential impact on our body than we previously thought.
Now youre probably thinking What? We have bacteria living inside of us??!
Yes, as unsettling as it sounds, there are millions of bacteria that live in our bodies, carrying out
important processes in our intestines that impact our entire body. However, its important to
understand that these gut bacteria are not the same bacteria that gave you food poisoning from
eating at that questionable Chinese buffet. Instead, these good bacteria play a role in strengthening
the immune system, they help with development of cells and tissues, aid in metabolism, help the
body absorb nutrients, and some bacteria even produce B vitamins which are essential to our overall
health!3 These are all very important processes that are completely dependent on a healthy and
flourishing gut.1
So, whats the difference between prebiotics and probiotics?
Probiotics and prebiotics are not interchangeable words; they both have specific characteristics that
make them so beneficial. Prebiotics are essentially food for the bacteria that allow them to thrive.1
These are indigestible carbohydrates like inulin that can be found naturally in foods like bananas, raw
asparagus, onions and whole-wheat foods to name a few. 1 Prebiotics can also be found in diet
supplements and fortified drinks. Probiotics on the other hand are the living bacteria that once
consumed, thrive in your gut. Probiotics such as bifidobacteria and lactobacilli can be found in
yogurts, kefir and even miso and sauerkraut. 1 Together, probiotics and prebiotics can encourage
healthy growth of gut bacteria which is known as a synbiotic.5
Now youre probably thinking where is the evidence for these benefits? While research is still being
conducted, studies have seen a lot of positive results regarding probiotics and its effect on diarrhea.5
A large group of 18 studies suggests that short-term diarrhea in children can be reduced through the
consumption of probiotics.5
Should I be cautious of where I am getting my prebiotics and probiotics from?
There has been a lot of buzz about the benefits of pre- and probiotics, and as a result, new products
have come onto the market promising a healthier gut. Its important to know that there is still
research being done on how much and what kinds of bacteria are beneficial. None of the supplements
or pills that boast superhuman improvements to your gut have been evaluated by the FDA which
means the amounts of pro and prebiotics are unknown.2 Another issue to worry about is food safety.
Kombucha, for example, is a fermented tea that contains sugar, bacteria, and yeast. Many proponents

claim that the tea helps improve the immune system and improves digestion, but its important to
know these claims have not been tested. Also, Kombucha made at home or locally may not be
sterilized properly which could lead to stomach issues, infections and allergic reactions due to
contamination.4 Its important to be cognizant of the claims many foods and drinks are boasting.
Instead, many experts recommend that the best way to get your fix of pre- and probiotics is through a
healthy, diverse diet full of fruits, vegetables, fortified yogurts, fermented foods, and dairy products.1
Ultimately the question is, should I consume pre- and probiotics and will they benefit me?
The bacteria that live in our gut have much more of an influence on our health than we previously
thought. While there is still an immense amount of research being done to see the effects of pro- and
prebiotics on diseases like irritable bowel syndrome, obesity, and other illnesses, there has been
promising results that suggests probiotics have a positive influence on the immune system,
short-term diarrhea and certain allergies like lactose allergies.3 Prebiotics are indigestible sugars that
are used as fuel for bacteria which that can be found in raw, uncooked foods like asparagus, onion,
artichokes and garlic to name a few.1 Probiotics which are the live, active bacteria, can be found in
yogurts, fermented drinks and numerous pills and supplements.2 All in all, it wont hurt you to
consume more foods that naturally contain pre- and probiotics since these foods already contain
other nutrients that are beneficial to our bodies. However, its important to be an informed consumer
when considering supplements and pills and always consider speaking with a medical professional or
dietician.

My intended audience is for adults of all ages who have heard of pre- and probiotics but arent quite
sure what all the fuss is about. I wanted to provide my audience with important information regarding
current research and also future areas of research on pro- and prebiotics. More importantly, I wanted
to provide my audience with food sources of pre- and probiotics that they can incorporate into their
everyday lives to increase their gut health. I hope that my audience finds the article to be easy to
understand and helps them make healthy and informed dietary choices.

Works Cited
1.Newgent J. Prebiotics and probiotics: creating a healthier you. Eat Right.
http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-an
d-probiotics-the-dynamic-duo. Published October 12, 2015. Accessed April 18, 2016.
2.Hibberd P, Duffy L. Probiotics: in depth. NIH.
https://nccih.nih.gov/health/probiotics/introduction.htm. Published January 2007. Updated July
2015. Accessed April 18, 2016.
3.Vyas U, Ranganathan N. Probiotics, prebiotics, and synbiotics: gut and beyond. Gastroenterol Res
Pract. 2012 Sep 19. doi: 10.1155/2012/872716.
4.Bauer B. What is kombucha tea? Mayo Clinic website.
http://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/kombucha-tea/faq-20

058126. Published June 4, 2014. Date accessed April 18, 2016.

5.Food Insight. Function foods fact sheet: probiotics and prebiotics. Food insight website.
http://www.foodinsight.org/Functional_Foods_Fact_Sheet_Probiotics_and_Prebiotics. Published
October 14, 2009. Updated May 23, 2014. Accessed April 18, 2016.