Understanding the various biotics that impact digestive health can be complex. Probiotics, prebiotics, and antibiotics all play important roles in our digestive system, but connecting how they work together is still a mystery to some.
Role of prebiotics and probiotics
Nancy Nguyen-Vu, DNP, APRN, a nurse practitioner at UT Physicians Family Practice – Bayshore, used a garden analogy to explain the three main biotics with a garden representing the gut. She said probiotics are the “good” bacteria that live in your gut and help keep things running smoothly. They help with your digestion, boost your immune system, and keep a healthy balance in your body.
“Continuing this metaphor, prebiotics help the good bacteria grow,” Nguyen-Vu said. “It’s the fertilizer that helps your gut garden thrive.”
The good and bad sides of antibiotics
Antibiotics serve a different purpose. Similar to a garden weed killer, antibiotics destroy harmful gut bacteria, like the ones that cause infections. Together, probiotics, prebiotics, and antibiotics work to maintain a healthy balance in the digestive system.
But sometimes antibiotics can affect the good bacteria in the gut. Nguyen-Vu said antibiotic resistance occurs when bacteria have learned to outsmart the antibiotics and survive. They’ve essentially “learned” the regimen isn’t a one-time occurrence but will be repeated again soon.
“Antibiotic resistance is a serious issue that may have worsened during the pandemic, as there was a lot of antibiotic prescribing,” she said. “It’s easy to develop resistance, especially when you’re using it too often.”
This resistance can develop when bacteria recognize repeated exposure and adjust accordingly. When used appropriately, antibiotics, probiotics, and prebiotics each play a role in supporting a balanced and healthy digestive system.
When to consider probiotics
Probiotics can be useful in specific situations, such as during or just after a course of antibiotics, when some experience digestive issues like bloating, diarrhea, or irritable bowel syndrome. Nguyen-Vu said solid evidence supports that certain strains of probiotics can reduce the risk of diarrhea caused by antibiotics.
Individuals don’t need to add supplements to reap the benefits of probiotics and prebiotics. Nguyen-Vu suggested natural ways to add them to your diet. Probiotics can be found in yogurt with live cultures, kefir, kimchi, sauerkraut, miso, and other fermented foods. They can also be found in vegetables fermented with kefir, which is a fermented milk product with kefir grains. Prebiotic foods include bananas, garlic, onions, asparagus, and oats.
Supplements fill in the gaps
For those considering supplements, Nguyen-Vu suggested products that list specific strains and the number of live cultures. This is identified as CFUs (colony-forming units) on the nutrition label. Reputable brands usually have third-party testing and storage instructions, she said. It is also helpful to choose probiotics that are tailored to your health goals or backed by clinical research.
“Supplements can help fill in the gaps, but it’s not a substitute for trying to live a healthy lifestyle,” Nguyen-Vu said.
How diet and stress impact gut health
Lifestyle factors, including diet and stress, play a significant role in gut health. A balanced diet rich in fiber and fermented foods can support a healthy gut microbiome. Conversely, chronic stress can negatively impact digestion by increasing stomach acid production, potentially leading to symptoms such as indigestion or an upset stomach.
How does your gut garden grow? The right combination of beneficial bacteria, food for those bacteria, and careful use of treatments for harmful bacteria may help maintain balance and keep your gut health thriving.
