A healthy gut microbiome is the cornerstone of optimal digestive health. But even if you’re eating probiotic-packed yogurt and taking a daily probiotic, you may be missing out on prebiotic benefits.

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Probiotics

The bacteria, archaea, BENEFIBER PROBIOTIC viruses and fungi that live inside you are collectively known as your gut microbiome. A healthy one can boost immunity, reduce inflammation and regulate your bowels. However, things like stress and certain medications can diminish the microbiome and cause symptoms such as bloating, pain and diarrhea [1, 2]. Probiotics are specific types of microbes that help restore the microbiome if it has been diminished. They are available as dietary supplements and come in a variety of forms including capsules, liquids, powders and topical creams that you apply to your skin or mucous membranes such as the nose or genitals. Probiotics are usually measured in colony forming units (CFU) and a CFU count may be written on the product label.

The most common probiotics are those from the Lactobacillus and Bifidobacterium genus. Products containing these bacteria are available over the counter at grocery stores and drugstores. Some are sold as a general dietary supplement, while others are designed to address specific health conditions or to help you recover after antibiotics.

Probiotics are also used to treat irritable bowel syndrome (IBS). A meta-analysis of 19 randomized trials in adults and children found that probiotics significantly reduced abdominal pain, stool frequency and improved bowel movement consistency, but had no effect on weight loss [3]. However, more studies are needed to confirm this finding and to explore other potential benefits of probiotics in IBS.

Prebiotics

The good bacteria in your gut use prebiotics to grow and thrive. They also help produce short-chain fatty acids (SCFAs), which may reduce inflammation, control appetite and bolster immunity.

The best prebiotics come from whole plant foods. “Eating a mix of colorful veggies and fruits, whole grains at every meal, legumes and nuts can give you the fiber and other nutrients you need to support your gut microbiome,” says registered dietitian Amanda Sauceda.

Legumes like chickpeas, garbanzo beans and lentils are rich in prebiotics, such as galacto-oligosaccharides. They are also a great source of protein. One cup of cooked lentils offers about 8 grams of fiber.

Nuts like almonds, pecans and walnuts are packed with nutrients that fuel good bacteria in your gut, as well as healthy fats and fiber. Try adding them to salads, smoothies and granola.

Vegetables like leeks, onions and garlic are also rich in prebiotics. These are part of the Allium family, which includes scallions and leeks, and research suggests they have anti-inflammatory properties. They contain inulin, which may promote digestive health.

Side Effects

In general, probiotics don’t cause side effects if the strains are well vetted. This is because the friendly bacteria help to balance out our gut microbiome and strengthen the immune system, which is located in our digestive tract.

However, it’s important to remind your clients that everyone’s gut microbiome is unique. This means that some people might experience initial digestive changes like bloating and altered bowel patterns as the new bacteria settle in their gut. This is normal and can also be a sign that the probiotics are working!

The longer a client takes a probiotic, the more diverse their gut microbiome will become and the stronger their immune system will be. Having more diversity in the gut can help to treat conditions like Irritable Bowel Syndrome (IBS) and Colitis by helping to reduce symptoms, including stomach pain and diarrhea.

It’s also important to note that probiotics are considered dietary supplements and don’t undergo the same rigorous testing as drugs or foods. This is why it’s always a good idea to recommend that your clients talk with their doctor before trying them. The doctor can advise on if they are appropriate for their current health status and can recommend high-quality supplements. They can also help your client determine if they need to take them with food or with other medications, such as antibiotics.

Warnings

There are many probiotic supplements on the market and they can have a variety of effects. While they are usually safe, some can cause gas and bloating in the beginning as they settle in with your gut microbiome. The good news is that this typically only happens with well vetted supplements, like ones with a USP or NSF certification. It’s important to make sure that you are only buying a supplement that has been vetted for the right bacterial strains and is labeled with their count and strain.

You may also experience digestive changes when starting a new probiotic supplement, especially health when it is a live culture. This is known as dysbiosis and it is a normal response when you introduce bacteria to your gut ecosystem. This may also lead to a change in your stool frequency and consistency.

Conclusion

If you are noticing these types of symptoms, it is important to speak with your client and ask them if they are still taking the supplement. They should consider reducing the dosage or trying a different strain. They can also try adding in some prebiotics to help feed the friendly bacteria. You can read all about prebiotics in the article in the Probiotics Learning Lab: What are Prebiotics?. You can also recommend they see a doctor, as they can offer advice on the best strains of probiotics for their specific needs and conditions.