Prebiotic vs Probiotic-for constipation

Prebiotics are a type of dietary fiber/a non-digestible carbohydrate that our digestive enzymes cannot break down, Instead, they feed beneficial bacteria (probiotics) in the gut, promoting their growth and activity.

Probiotics are living microorganisms, bacteria, or yeast-beneficial microorganisms (gut microbiota) found in the digestive system.

There are 300 to 500 different types of bacteria, with nearly 2 million genes, along with viruses and fungi living inside our intestines (gut).

These tiny organisms make up what is called the microbiota or microbiome of our digestive system.

Do you know that each person’s microbiota is unique to them kind of like a fingerprint?

Each person’s mix of bacteria is different and is determined by your mother’s microbiota, the environment you are exposed to at birth, lifestyle, and diet

Prebiotics play a vital role in keeping our probiotics alive by feeding them. This helps to promote good health and well-being.

Table of Contents

Key differences between prebiotics and probiotics:

Prebiotics	Probiotics
Non-digestible food ingredients	Live microorganisms
Stimulate growth/activity of beneficial bacteria in the gut	Directly add beneficial bacteria to the gut
Inulin, fructooligosac- charides (FOS), galactooligos- accharides (GOS)	Lactobacillus, Bifidobacterium, Saccharomyces boulardii
Found in high-fiber foods like garlic, onions, bananas	Found in fermented foods like yogurt, kefir, sauerkraut
Enhance gut microbiota composition indirectly	Improve gut health by introducing beneficial bacteria directly

The main differences between prebiotics and probiotics:

Understanding how Prebiotics & Probiotics work, Side Effects, Precautions, and Interactions of Probiotic

*Garlic is a of pre-biotic food*
https://abavistwellness.com/garlic-head-vs-garlic-clove-vs-clove-head/

Prebiotics are selectively fermented by beneficial bacteria in the gut, such as Bifidobacteria and Lactobacilli. This selective fermentation supports the growth and activity of these beneficial bacteria over harmful ones.

During fermentation, prebiotics are converted into short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate. SCFAs are important for gut health as they provide energy to colon cells, regulate inflammation, and maintain the integrity of the gut barrier.

By promoting the growth of beneficial bacteria, prebiotics help maintain a healthy balance of the gut microbiota. This balance is crucial for effective digestion, nutrient absorption, and immune function.

A healthy gut microbiota enhances digestion and metabolism, aiding in the breakdown of complex carbohydrates, fiber, and other nutrients that the body cannot digest on its own.

A balanced gut microbiota plays a significant role in modulating the immune system. Prebiotics help strengthen the immune system by promoting the growth of beneficial bacteria that compete with pathogenic bacteria, reducing the risk of infections and inflammation.

Emerging research suggests that the gut microbiota can influence brain function and behavior through the gut-brain axis. By supporting a healthy gut microbiota, prebiotics may also contribute to improved mood, cognition, and overall mental health.

Probiotics are live microorganisms, often referred to as “good” or “friendly” bacteria.

Restoration of Balance: Probiotics help restore the natural balance of bacteria in the gut, especially after it has been disrupted by antibiotic use, illness, or poor diet.
Competing with Pathogens: They compete with harmful bacteria for nutrients and attachment sites on the intestinal wall, inhibiting the growth of pathogens.

Strengthening Gut Lining: Probiotics enhance the gut barrier function by promoting the production of mucus and strengthening the tight junctions between gut cells, which prevents harmful substances from entering the bloodstream.
Modulating Immune Responses: They help modulate the immune system, enhancing the body’s natural defenses and reducing inflammation.

Short-Chain Fatty Acids (SCFAs): Probiotics produce SCFAs through the fermentation of dietary fibers. SCFAs, such as butyrate, acetate, and propionate, provide energy to gut cells and have anti-inflammatory properties.
Antimicrobial Compounds: Probiotics produce substances like bacteriocins and hydrogen peroxide that inhibit the growth of harmful bacteria.

Enzyme Production: Probiotics produce enzymes that help break down food components, aiding in the digestion and absorption of nutrients.
Lactose Digestion: Certain probiotics, like Lactobacillus and Bifidobacterium species, produce lactase, the enzyme needed to digest lactose, helping those with lactose intolerance.

Mental Health: There is growing evidence of the gut-brain axis, where gut health impacts mental health. Probiotics can influence the production of neurotransmitters and reduce symptoms of anxiety and depression.
Skin Health: Probiotics can improve skin conditions such as eczema and acne by reducing systemic inflammation and balancing the skin microbiome.
Metabolic Health: Probiotics can aid in weight management and improve metabolic conditions like type 2 diabetes by influencing energy balance and glucose metabolism.

Potential Side Effects, Precautions, and Interactions of Probiotic

Possible Side Effects:

Initial Reactions:
- Bloating: This is a common initial side effect as the body adjusts to the increased bacterial population in the gut.
- Gas: Increased gas production is typical initially due to changes in gut flora.
- Mild Digestive Discomfort: Some individuals might experience mild stomach cramps or discomfort.

Less Common Reactions:

Diarrhea or Constipation: Some people may experience changes in bowel movements.
Headaches: Certain strains of probiotics might cause headaches due to biogenic amine production.

Who Should Avoid Probiotics:

Individuals with Severe Illness:
- Critical Illness: People in intensive care or with severe illnesses should avoid probiotics unless advised by a healthcare provider.
Immune-Compromised Individuals:
- HIV/AIDS, Cancer Patients: Those with significantly weakened immune systems may be at risk of infections from probiotics.
Post-Surgery Patients:
- Recent Surgery: Those recovering from surgery, particularly abdominal surgery, should be cautious.
Infants and Young Children:
- Under Age 1: Infants should only take probiotics under the guidance of a pediatrician.
Individuals with Short Bowel Syndrome:
- Short Bowel Syndrome: These individuals are at a higher risk of bacterial overgrowth and infections.

General Precautions when using Probiotics

Consult a Healthcare Provider: Always check with a healthcare provider before starting probiotics, especially if you have any pre-existing health conditions or are on medication.
Start Slowly: Begin with a lower dose to monitor how your body responds.
Monitor Symptoms: Pay attention to any adverse reactions and report them to your healthcare provider.
Quality and Source: Ensure probiotics are from a reputable source and contain strains that are well-studied for your specific health needs.

Probiotic Interactions with Medications:

Antibiotics:
- Concurrent Use: Probiotics can be beneficial during and after antibiotic treatment to replenish gut flora, but timing should be managed (taking probiotics a few hours after antibiotics to prevent direct killing of probiotic bacteria).

2. Immunosuppressants:

Potential Risk: Individuals on immunosuppressive drugs should consult healthcare providers as probiotics could pose a risk of infection.

3. Antifungals:

Possible Interaction: Some probiotics may interact with antifungal medications, possibly reducing their efficacy.

4. Steroids:

Caution Needed: Those on long-term steroid therapy should consult a healthcare provider due to potential infection risks.

5. Anti-inflammatory Medications:

General Precaution: Although not a direct interaction, it’s important to monitor any gastrointestinal symptoms as both probiotics and anti-inflammatory drugs can affect the digestive system.

Differences in how prebiotics & probiotics help to relieve Constipation

Prebiotics	Probiotics
Mechanism of Action Stimulate growth of beneficial gut bacteria	Mechanism of Action Introduce beneficial bacteria into the gut
Impact on Gut Increase production of short-chain fatty acids (SCFAs) which enhance gut motility	Impact on Gut Balance gut microbiota to improve digestive function
Stool Bulk Increase stool bulk by promoting water retention	Stool Bulk Improve stool consistency and frequency
Time to Effectiveness Several days to weeks	Time to Effectiveness Often within a few days
Direct Effects Softens stools, making them easier to pass	Direct Effects Enhances gut motility and bowel regularity
Additional Relief May reduce transit time through the colon	Additional Relief Can alleviate symptoms of irritable bowel syndrome (IBS)
Examples Inulin, fructooligosac- charides (FOS)	Examples Lactobacillus, Bifidobacterium

Health Benefits of prebiotic and probiotic for digestive health and constipation relief.

Prebiotics Health Benefits

1. Enhanced Gut Health: Prebiotics stimulate the growth of beneficial bacteria, such as Bifidobacteria and Lactobacilli, improving the balance of the gut microbiome.

2. Improved Digestion: They enhance the absorption of essential nutrients and minerals, such as calcium and magnesium.

3. Constipation Relief: By increasing the water content and bulk of stool, prebiotics help in regular bowel movements and relieve constipation.

4. Immune System Support: A healthy gut microbiome supported by prebiotics can improve the immune response and protect against pathogens.

5. Reduction in Inflammation: Prebiotics can reduce inflammation in the gut, which is beneficial for conditions like irritable bowel syndrome (IBS).

Probiotics Health Benefits

1. Balancing the Gut Microbiome: Probiotics help maintain a healthy balance of gut bacteria, which is crucial for digestive health.

2. Alleviating Constipation: Probiotics can increase the frequency of bowel movements and improve stool consistency, offering relief from constipation.

3. Enhancing Digestive Health: They aid in breaking down food, producing vitamins, and inhibiting harmful bacteria.

4. Preventing and Treating Diarrhea: Probiotics can reduce the severity and duration of diarrhea, especially when caused by antibiotics.

5. Boosting Immune Function: They support the immune system by stimulating the production of natural antibodies.

6. Reducing Symptoms of IBS (Irritable bowel syndrome ) : Probiotics can alleviate bloating, gas, and pain associated with IBS

The Combining of Prebiotics and Probiotics can lead to Health benefits

When prebiotics and probiotics are combined, they create a synergistic effect known as synbiotics. This combination enhances the survival and implantation of beneficial bacteria in the gut, leading to more pronounced health benefits, including:

1. Enhanced Digestive Health: Improved digestion and nutrient absorption.

2. Better Constipation Relief: More effective in promoting regular bowel movements and preventing constipation.

3. Stronger Immune System: Enhanced immune function due to a healthier gut microbiome.

4. Reduced Risk of Gut Infections: Lower incidence of infections and gut-related illnesses.

Incorporating both prebiotics and probiotics into the diet can significantly improve digestive health and provide relief from constipation.

Prebiotics fuel the growth of beneficial bacteria, while probiotics populate the gut with these healthy microorganisms.

Together, they contribute to a balanced and healthy gut microbiome, which is essential for overall health and well-being.

Common Prebiotic & Probiotic Foods and Recommended Daily Intake

list of foods that are rich in prebiotics:

*Leek a great source of prebiotic*
https://abavistwellness.com/spring-onion-vs-leeks/

Leeks: High in inulin and similar to garlic and onions in prebiotic content.
Asparagus: Contains inulin and supports a healthy gut microbiome.
Bananas: Especially unripe bananas, which contain resistant starch and FOS.
Barley: Contains beta-glucan, a type of prebiotic fiber.
Oats: High in beta-glucan and resistant starch.
Apples: Contain pectin, a type of prebiotic fiber.
Konjac Root (Glucomannan): A high-fiber food commonly used as a dietary supplement.
Cocoa: Contains flavonoids that have prebiotic effects.
Flaxseeds: Rich in both soluble and insoluble fiber.
Seaweed: Contains unique polysaccharides that act as prebiotics.

11. Dandelion Greens: High in inulin and beneficial for gut health.

12. Jicama: A root vegetable high in inulin.

13. Wheat Bran: Contains arabinoxylan oligosaccharides, a type of prebiotic fiber.

14. Legumes: Including lentils, chickpeas, and beans, which contain resistant starch and GOS.

15. Cooked and Cooled Potatoes: The cooling process increases their resistant starch content.

Prebiotic Food	Prebiotic Component & Health Benefits
Chicory Root	Inulin-Promotes beneficial bacteria growth, improves digestion, enhances bowel regularity
Garlic	Inulin, FOS: Supports Bifidobacteria growth, enhances immune function, has antimicrobial properties
Onions	Inulin, FOS Promotes healthy gut bacteria, improves digestion, has anti-inflammatory properties
Rye:	Contains high levels of fiber and arabinoxylans.
Jerusalem Artichokes (Sunchokes):	Inulin great for gut health.
Asparagus	Inulin: Supports beneficial bacteria growth, helps with bowel regularity, provides vitamins A, C, and K
Bananas	Resistant Starch: Promotes beneficial bacteria growth, aids in digestion, provides potassium and vitamin B6
Oats	Beta-Glucan, Resistant Starch: Supports healthy gut bacteria growth, helps lower cholesterol, improves bowel regularity
Apples	Pectin: Promotes beneficial bacteria growth, aids in digestion, provides antioxidants and vitamins

Probiotic Food

Summarizing the common probiotic foods, the specific probiotics they contain, and their health benefits:

Probiotic Food & Probiotic Strains	Health Benefits
Yogurt: Lactobacillus, Bifidobacterium	Balances gut microbiome, aids digestion, enhances immune function
Kefir: Lactobacillus, Bifidobacterium, Saccharomyces	Improves lactose digestion, supports gut health, boosts immune system
Sauerkraut: Lactobacillus, Pediococcus	Enhances gut flora, aids digestion, provides vitamins C and K
Kimchi Lactobacillus, Leuconostoc	Supports gut health, aids digestion, has anti-inflammatory properties
Miso Aspergillus oryzae, Lactobacillus	Improves digestion, enhances immune function, provides vitamins and minerals
Tempeh Rhizopus oligosporus	Enhances nutrient absorption, supports gut health, provides protein and vitamins
Pickles Lactobacillus	Supports gut health, aids digestion, has antioxidant properties

This table provides a concise overview of common probiotic foods, the specific strains of probiotics they contain, and their associated health benefits.

Recommended Daily Intake for Prebiotics and Probiotics for Constipation

Prebiotics and probiotics can play a significant role in improving digestive health, including alleviating constipation. Here’s a detailed look at the recommended daily intake and how to incorporate them into your diet.

Prebiotics

Prebiotic Sources	Amount
Chicory Root	1-2 teaspoons of chicory root powder
Jerusalem Artichokes	About 20 grams (1/2 cup)
Garlic	1-2 cloves
Onions	1/2 medium onion
Leeks	1/2 cup
Asparagus	1/2 cup
Bananas	1 small unripe banana
Oats	1/2 cup
Apples	1 medium apple
Flaxseeds	1 tablespoon
Dandelion Greens	1 cup

Suggested Recommended Daily Intake: 3-10 grams per day

Probiotics

Recommended Daily Intake: While specific dosage can depend on the strain and product, a general recommendation for probiotics for constipation is around 1-10 billion colony-forming units (CFUs) per day.

Common Probiotic Strains:

Lactobacillus acidophilus: Found in yogurt and supplements
Bifidobacterium lactis: Found in dairy products and supplements
Saccharomyces boulardii: Found in specific supplements

Probiotic Sources	Amount
Yogurt	1 cup of yogurt containing live and active cultures
Kefir	1 cup
Sauerkraut	1/2 cup
Kimchi	1/2 cup
Tempeh	1/2 cup
Miso	1 tablespoon
Probiotic Supplements	As per the product’s instructions, usually 1-2 capsules/tablets containing 1-10 billion CFUs

Recommended Daily Intake

Supplement options for prebiotics and probiotics

Prebiotic Supplements

Derived from chicory root, inulin is a type of fiber that promotes the growth of beneficial bacteria in the gut.

Fructooligosaccharides (FOS) supplements — *Fructooligosaccharides (FOS)* supplements

Found in foods like onions, garlic, and bananas, FOS supplements support gut health by serving as food for beneficial bacteria.

Galactooligosaccharides (GOS) supplement — *Galactooligosaccharides (GOS) Supplement*

GOS are often used in infant formula and can enhance the growth of beneficial bacteria such as Bifidobacteria.

A type of soluble fiber that aids digestion and supports the growth of healthy gut bacteria.

Sourced from the sap of the acacia tree, this fiber is gentle on the stomach and promotes healthy digestion.

Found in foods like green bananas and cooked-and-cooled potatoes, resistant starch supplements can improve gut health and support beneficial bacteria.

Probiotic Supplements

A widely used probiotic strain that supports overall gut health and can aid in digestion and immune function.

Commonly found in the intestines, this strain helps balance gut bacteria and supports immune health.

Known for its ability to survive stomach acid and bile, it is often used to treat diarrhea and improve gut health.

A yeast probiotic that can help with digestive issues, such as antibiotic-associated diarrhea and traveler’s diarrhea.

This strain can help with digestive issues, reduce inflammation, and support immune function.

Known for its ability to break down complex carbohydrates

, this strain supports overall gut health and can reduce inflammation

Combined Prebiotic and Probiotic Supplements (Synbiotics)

Symbiotic Formulas: These supplements combine prebiotics and probiotics to provide a comprehensive approach to gut health. Common ingredients include inulin paired with Lactobacillus or Bifidobacterium strains.

2. Prebiotics with Probiotics Capsules

Many commercial products combine specific prebiotics like FOS or GOS with a blend of probiotics, providing a balanced supplement to support gut flora.

3. Fermented Fiber Supplements

These supplements include fibers that have been fermented with probiotics, providing both beneficial bacteria and the food they need to thrive.

When Choosing a Prebiotic and a Probiotic Supplements

Strain Specificity: Different probiotic strains offer different benefits. Choose a supplement that contains strains known to address your specific health concerns.
Colony-Forming Units (CFUs): Higher CFU counts may indicate a more potent product. Look for supplements with at least 1 billion CFUs per dose.
Packaging: Probiotics are sensitive to heat and moisture. Choose supplements that are packaged in dark, moisture-resistant containers and possibly require refrigeration.
Additives: Check for unnecessary additives, fillers, or artificial ingredients that might affect the quality of the supplement.
Clinical Support: Prefer supplements backed by clinical research and third-party testing for efficacy and safety.

Research Study on Probiotics effects on constipation

A 2014 review of 14 studies (1,182 participants) found that probiotics, especially Bifidobacterium lactis, can help with constipation in adults.

A 2017 review of 9 studies (778 participants) showed that probiotics, particularly Bifidobacterium longum, provided a small but meaningful benefit for constipation in the elderly, suggesting they could be a useful addition to traditional treatments.

For children, the results were mixed. A 2017 review of 7 studies (515 participants) found no clear evidence that probiotics helped with constipation, due to differences in the studies.

However, another 2017 review of 6 studies (498 participants) concluded that probiotics did increase stool frequency, especially in Asian children compared to European children.

Research study on Prebiotic in Pregnancy

Research suggests that the prebiotics a mother consumes during pregnancy can potentially pass through the placenta and impact the developing baby’s immune system. Based on the studies done on mice and women.

Studies on Mice:

Fugiwara et al. (2010): This study found that when pregnant mice were given prebiotics called FOS (fructooligosaccharides), it changed the gut bacteria in their babies. This change in gut bacteria helped reduce skin inflammation in the baby mice.

Studies on Women

Shadid et al: This study involved pregnant women taking prebiotics. It was carefully designed with a placebo group (some women took prebiotics, others took a dummy supplement) and neither the participants nor the researchers knew who was taking what (double-blinded). They found that the prebiotics did not have the same beneficial effects on the babies’ gut bacteria as seen in the mouse study. This study was done in 2020.

Autism spectrum disorder (ASD)& Probiotic Research

Some studies suggest that probiotics can improve gut health and potentially reduce some symptoms of ASD, the results are mixed and more research is needed. 70% of people with autism experience gastrointestinal disorders, compared to only 9% of healthy individuals.

These disorders include chronic constipation, abdominal pain (with or without diarrhea), gastroesophageal reflux disease, abdominal bloating, disaccharide deficiencies, gastrointestinal tract inflammation, and abnormalities in the enteric nervous system.

Studies show that the severity of autism is linked to a higher incidence of these gastrointestinal problems. A 2016 review article confirmed these findings.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/

4 Tips for Incorporation Prebiotics & Probiotics in your diet

Start Slowly: If you’re new to prebiotics or probiotics, start with a smaller amount and gradually increase to avoid gastrointestinal discomfort.
Stay Hydrated: Adequate water intake is essential when increasing fiber intake to help prevent further constipation.
Consistency: Incorporate these foods and supplements consistently to see benefits.
Balanced Diet: Maintain a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to support overall gut health.

Below is a table that outlines various sources of prebiotics and probiotics, their recommended dosage, and how to use them in your daily diet.