How Prebiotics & Probiotics Work
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What are Prebiotics and Probiotics?
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According to the International Food Information Council, probiotics are "a live microbial food ingredient that, when ingested in sufficient quantities, [exert] health benefits," while prebiotics are defined as non-digestible foodstuffs that increase and help the production of beneficial bacteria in the colon and digestive tract. Paired together, the end products are called "symbiotics." These products are found in some of the foods we eat, like yogurt and chicory, or in yeasts and fermented items.
How Do Probiotics Work?
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A probiotic enters the intestinal tract and helps regulate the various bacteria that help with digestion and nutrient absorption. Probiotics, "particularly certain species of Bifidobacteria and Lactobacilli, can help 'balance' the flora," the IFIC states. A balanced system produces regular bowel movements, is less prone to lactose intolerance, and has a reduced chance of ill health through immune system deficiency.
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How Do Prebiotics Work?
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Prebiotics are the fertilizer for productive bacterial growth, feeding probiotic bacteria and assisting in its growth. According to OB/GYN Marcelle Pick, "fructooligosaccharides (FOS) and inulin, natural sugars found in bananas, chicory root, onions, leeks, fruit, soybeans, sweet potatoes, asparagus and some whole grains" assist in helping healthy probiotic bacteria through digestive acids, keeping them whole and able to reach their final destination. To preserve the bulk of prebiotic effect in foods, Dr. Pick recommends slow cooking at low temperatures.
How to Take Probiotics and Prebiotics
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There have been many changes in the composition of probiotic and prebiotic supplements. Now, one doesn't have to refrigerate the supplement in order for the bacterium to survive; viable, potent capsules are available for room-temperature use. Dr. Pick advises, "The best general purpose probiotic supplements combine several beneficial bacteria with yeast. Look for supplements that contain Saccharomyces, Lactobacillus acidophilus and bifidobacteria in the billions" with a helping of inulin prebiotic. It's also helpful to get products with NSF (private, objective third-party) certification to ensure good quality.
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