Probiotics and Prebiotics: Keys to Healthy Lifestyle

Introduction:

Gut health is necessary for living a healthy lifestyle. Bad food habits and different disease conditions are responsible for the impairment of gut function. Also, these may lead to the destruction of beneficial microorganisms present in the gut and overgrowth of harmful microorganisms. Several food items and supplements are essential for improving gut health. These food items not only supply beneficial microorganisms into the gut but also help in their regrowth. Prebiotics and probiotics are food supplements that help improve gut health.

What Is Prebiotic?

The concept of prebiotics was introduced in 1995 by Glenn Gibson and Marcel Roberfroid. These are nothing but non-digestible food ingredients that help in the selective growth of beneficial microorganisms. Also, such items limit the overgrowth of harmful microorganisms. According to the recent definition put forward by the International Scientific Association of Probiotics and Prebiotics (ISAPP), prebiotics are nothing but fermented food ingredients that are responsible for changes in the specific composition of microbiota in the gastrointestinal tract. Prebiotics are mostly dietary fibers. However, not every dietary fiber is prebiotic. The essential criteria for prebiotics are;

1. Prebiotics should be acid-resistant.

2. Prebiotics should not be hydrolyzed by mammalian enzymes.

3. Prebiotics should be well absorbed by the gastrointestinal tract.

4. Prebiotics should stimulate selective growth of the gut bacteria.

Types of Prebiotics:

As already discussed, prebiotics are carbohydrates. However, the degree of polymerization in such carbohydrates is much higher. Different types of prebiotics are;

1. Fructans: These are composed of polysaccharides such as inulin and fructo-oligosaccharide or oligofructose.

2. Galacto-Oligosaccharides: These are derived from lactulose, an isomer of lactose.

3. Starch and Glucose-Derived Oligosaccharides: These are known as resistant starch as these products are resistant to digestion in the upper gastrointestinal tract.

Mechanism of Action:

The main action of the prebiotics is to provide energy sources from specific gut bacteria. Also, fermented by-products of prebiotics may act as an energy source for gut microorganisms. Apart from this, the fermentation of gut bacteria leads to the formation of acids. These acids help bring down gut pH from 6.5 to 5.5. This change in the environment is helpful in bacterial growth. Galacto-oligosaccharides are helpful in the growth of Bifidobacteria and Lactobacilli. Also, the growth of the Enterobacteria, Bacteroides, and Firmicutes is greatly stimulated by this prebiotic. Starch and oligosaccharides are helpful in the growth of the Ruminococcus bromii, and Bifidobacterium adolescentis.

What Are the Food Sources of Prebiotics?

Most of the prebiotics are naturally obtained. The natural sources of prebiotics are sugar beet, garlic, chicory, onion, Jerusalem artichoke, banana, barley, tomato, rye, soybean, cow's milk, peas, and beans. For commercial purposes, some prebiotics are made up of lactose, sucrose, and starch.

What Are Probiotics?

Probiotics contain specific types of microorganisms which have a significantly positive impact on human health. These living microorganisms impart therapeutic benefits to the gut and can be used non-pharmacologically to improve gut health. The probiotics are effective in altering the immune response of the host, improving the population of gut microorganisms, and combating harmful microbes. In 2001, the Agriculture Organization of the United States and the World Health Organization jointly defined probiotics as beneficial bacteria that enhance the health of the host when administered in sufficient quantities.

What Are the Food Sources of Probiotics?

Probiotics are available in different formats. They can be obtained commercially in capsules or powder form, or certain food items can be used as probiotics. Commercially available probiotics contain microorganisms like Lactobacillus acidophilus, Lactobacillus rhamnosus, Bacillus longum, Bacillus lactis, and Streptococcus thermophilus. Food items that are rich in probiotics are;

1. Dairy Products: Dairy products like fermented milk, buttermilk, yogurt, dahi, and cheese are full of beneficial pathogens. These pathogens improve the number of good microorganisms in the gut. Standard yogurt, which can be made at home, contains bacteria like Lactobacillus bulgaricus and Streptococcus thermophilus. Bio yogurts, which are made commercially, contain additional beneficial microorganisms, such as probiotic strains of Bifidobacteria and Lactobacillu acidophilus. Cheese contains probiotic stains from Lactobacillus and Bifidobacterium. Also, bacteria belonging to the genus Propionibacterium and the genus Enterococcus used in cheese production have beneficial effects on gut health.

2. Sauerkraut: It is obtained from fermentation of freshly cut raw cabbage. The primary bacteria found in this food are Lactobacillus and Leuconostoc species. Lactobacillus mesenteroides, present in this, has antioxidant and anticarcinogenic properties.

3. Kombucha: Kombucha, a nutritious beverage, is popular in Asian countries. It is produced by the fermentation of black tea. The fermentation process involves the growth of a variety of microorganisms, including different yeasts and bacteria, resulting in a probiotic drink with a gentle fizz. Kombucha tea contains yeast strains such as Brettanomyces species, Candida species, and Zygosaccharomyces species. Also, bacteria like Acetobacter species, Gluconobacter species, Gluconacetobacter species, and Lactobacillus spp can be found in this drink.

What Are the Health Benefits of Probiotics and Prebiotics?

Probiotics and prebiotics have several benefits. They can be used for boosting immunity and treating several disorders. Most importantly, normal microorganisms present in the different systems of the body help to maintain the natural physiological function of the body. Probiotics and prebiotics can potentially help to maintain the balance among the microorganism population and regulate the body's normal function. The potential clinical implications of the probiotics are;

1. Maintaining Gut Health: There are approximately 500-1000 microorganism species that can be found in the gut. However, certain researchers suggest that the number of gut microbiota species could reach up to 35,000. The specific bacteria species present in the gut are influenced by the morphological location and the acidity level of the gut. Prebiotics and probiotics help to maintain the population of microorganisms. This helps prevent disorders like irritable bowel syndrome, inflammatory bowel disease (chronic inflammation of the gastrointestinal tract), constipation, and diarrhea.

2. Maintaining Urological Health: This imbalance in the gut microbiota can lead to the generation of harmful toxins as a consequence of changes in the microbial environment. This causes alteration and growth of harmful microorganisms in the urinary system. The relationship between the gut microbiota and the kidney is commonly referred to as the gut-kidney axis. Probiotics and prebiotics help to maintain this axis. This can prevent diseases like urinary tract infections, kidney stones, urinary incontinence, and vaginitis (infection of the vagina).

3. Skin Diseases: Atopic eczema is a persistent skin condition that primarily affects the younger population. Alterations in the immune response play a significant role in the development of this disorder. Under such circumstances, a reduction in the abundance of beneficial microorganisms such as Bifidobacteria, Bacteroidetes, and Bacteroides is observed, while there is an elevation in the population of detrimental organisms like Clostridia and Escherichia coli. Probiotics can prevent such complications.

4. Oral Health: Oral microorganisms maintain the normal functionality of the oral tissues. Disorders like periodontitis, gingivitis, and oral ulcers can be prevented by oral microorganisms. Balance among the oral microorganisms can help prevent dental caries.

5. Prevention of Colon Cancer: Butyrate is one of the main energy sources of the colonocyte cells. This maintains various morphological functions like beta-oxidation of the oxygen. This process regulates the bacterial population in the gut and prevents the accumulation of toxic metabolic byproducts. Prebiotics such as starch prompt the formation of butyrate and prevent cancerous changes in the colon.

Conclusion:

Gut health is one of the key factors for a healthy lifestyle. Prebiotics and probiotics are necessary for improving gut health by influencing the growth of gut-friendly microorganisms. Dairy products, fruits, fermented products, and vegetables are rich sources of probiotics and prebiotics. These are also helpful in preventing diseases like diarrhea, colon cancer, and skin disorders.