Power Your Gut With Probiotics And Prebiotics
Both probiotics and prebiotics are essential to the health of your gut, your brain, and your entire body. As you add them to your daily meals, your belly, and your body will thank you for the rest of your life.
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What To Do With This Information
Before taking a probiotic, talk to your doctor about which specific products would be best for you. Your ideal probiotic will depend on your digestive health, which diseases you do or dont have, your diet and lifestyle, and many other factors. For example, the bacterial strains that work well for someone with constipation-predominant irritable bowel syndrome are likely different than the ones that help someone with Crohns disease. For most people, eating fermented foods and prebiotics can help improve digestive health. Just make sure to take it slowly when adding in these foods by starting small and adding more as you can tolerate, and follow our tips for being a good microbe host.
Tips For Taking Prebiotics Powder
Many people take prebiotics to help reduce bloating, gas, and stomach upsets. Because they help promote the growth of good bacteria, they may help make your digestive system stronger. And, this can help with digestive issues like bloating.
When choosing your prebiotic supplement or powder, its important that you look for a natural supplement that is made in the USA in a federally inspected facility. I opt for non-GMO products because I trust the quality. And, for health reasons, I look for things that are gluten-free with low or no added sugar.
You may want to consider a gut reset.
Difference between prebiotics and probiotics
Prebiotics and probiotics are not the same things. And, the best thing to do is to take a prebiotic and probiotic combination. To put it simply, probiotics are the good bacteria that your gut needs to work right. Prebiotics are the food they need to keep working. So, you can see why its best to take the two together.
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Risks And Side Effects Of Prebiotics And Probiotics
The Centers for Disease Control and Prevention point out that the use of commercial prebiotics and probiotics is generally safe for healthy people. But there are rare instances where a healthy person becomes sick after ingesting certain types of bacteria contained in probiotics. Probiotics arent regulated according to drug standards by the U.S. Food and Drug Administration . This means that some of the live bacteria being used in probiotics hasnt been evaluated according to strict safety measures. Thats something important to keep in mind when considering prebiotics and probiotics.
When you start a synbiotic regimen, there are some common side effects. Gas, constipation, loose stool, and loss of appetite sometimes happen, especially at the beginning of the regimen. Bloating and acid reflux have also been reported .
There is one side effect of probiotics that is known to be dangerous: having an allergic reaction to the bacteria that are being added to your body. If you break out in hives or experience extreme stomach pain after ingesting a prebiotic or probiotic, stop taking the supplement. Contact a doctor to determine if youre having a reaction.
You Need A Probiotic With Multiple Strains
Not all probiotic bacteria are up for the job of making it past harsh stomach acid and bile to post up in your intestines.
Lactobacillus and Bifidobacterium are known to successfully make the journey time and again, so look for a probiotic that contains these bacteria strains.
Multi-strain probiotics provide strength in numbers as well as bacterial variation, since every strain provides a different function and benefit to the body.
There are sub-strains within these two categories, and multiple strains of each will give the bacteria a better shot at gut survival.
Multi-strain probiotics provide strength in numbers as well as bacterial variation since every strain provides a different function and benefit to the body.
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Prebiotic And Probiotic Side Effects
Because probiotics work to make your digestive system more effective, some people do notice increased gas and bloating when first increasing consumption. You may want to ease into increasing your probiotic intake slowly and pay attention to any side effects.
There can also be risks for patients with compromised immune systems so you may want to consult with your doctor before starting any supplements.
Otherwise, however, negative effects tend to be rare. A 2016 paper in the journal Nutrients concluded that both prebiotics and probiotics have a relatively low capacity to cause adverse effects.
How Prebiotics Can Impact Gi Symptoms
Prebiotics are certainly not appropriate for everyone and can actually worsen symptoms of Irritable Bowel Syndrome since rapid fermentation can cause gas, bloating, diarrhea or constipation in patients who are sensitive. If you have Small Intestinal Bacterial Overgrowth or FODMAPs intolerance, prebiotics are also not recommended.
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Top 10 Best Probacto Probiotics Reviews
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What Kind Of Probiotics Are Most Effective
Probiotic supplements can be found in a wide range of forms, including:
Probiotics in capsules and tablets tend to survive the journey through the digestive tract more easily, as they are not immediately exposed to the acidic content of your stomach in the same way that liquids and powders are. Some probiotic bacteria, such as Lactobacillus, are more resistant to stomach acid because they originate from the human intestinal tract, making the form of probiotic delivery less important.
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What Does Probiotics Do For A Woman
Probiotics can ward off vaginal yeast infections, urogenital infections, and bacterial vaginosis by keeping the vaginal microbiome in balance, Fasig says. Research has also shown that daily consumption of Lactobacillus fermentationum and Lactobacillus griseum strains can positively impact vaginal flora.
Do I Need To Take Probiotics After I Take Antibiotics
Antibiotic medications are often needed to fight an infection. However, while antibiotics are killing the bad bacteria, they are also knocking out the good bacteria in your body. Some people develop conditions like diarrhea after taking an antibiotic. In other people, this may allow for really bad bacteria to take over and populate the gut, such as with C. diff. Some research has shown a positive connection between taking probiotics after an antibiotic and relief from diarrhea. This hasnt been proven yet and doesnt work for everyone.
The thought behind adding probiotics back into your body after taking an antibiotic is that it can repopulate the good bacteria that was destroyed by the antibiotics and re-boot your system. The extra good bacteria helps repopulate your gut and fight off any remaining bad bacteria. Many people feel that adding in probiotics wont hurt, might help you feel better a little faster and prevent diarrhea.
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Taking Enzymes With Probiotics And Synbiotics
Like some beneficial bacteria, digestive enzymes help your body break down compounds in food so that their nutrients can be absorbed in the digestive tract. For example, the first digestive enzyme food encounters after we eat it is amylase, which is contained in saliva.
For a range of reasons, your bodys production of digestive enzymes can be compromised. This can be caused by:
- Pancreatic insufficiency
- A genetic predisposition to insufficient enzyme production
- Damage to the gut lining
Some key digestive enzymes are secreted through the lining of your intestines. Damage to these cells can reduce this function, causing a lack of digestive enzymes in the affected area. As a result, gut bacteria imbalances can have the secondary effect of low enzyme production due to harmful bacteria damaging the cells lining the gut.
Because of this, taking digestive enzyme supplements along with a probiotic or synbiotic can help restore your gut and immune system to healthy working order following an illness or as part of improving your overall health. Research also suggests that some digestive enzyme supplements can help manage the symptoms of gastrointestinal problems such as Irritable Bowel Syndrome.6
Most people don’t need to take digestive enzyme supplements on a long-term basis. A healthy body should be able to produce them itself.
- Coeliac disease
- Pancreatic cancer
- Removed gallbladder
Does It Really Matter When
If youre reading this youre probably already an avid lover-of-good-bacteria and a loyal probiotic-taker. Weve got a lot in common.
One of the questions we get frequently around here is, Does it matter how and when I take my probiotic?
Some of you are thinking, Well duh, just do what the probiotic supplement label tells you to do.
Unfortunately, when comparing probiotic supplement labels youll find that there isnt necessarily rhyme or reason to when or how you should take your probiotic.
An hour before a meal?
The labels are all over the place.
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Probiotics Are Sensitive Microorganisms
If youre taking a probiotic already, then well done you. Youre actively populating your gut with healthy bacteria that will confer an array of health benefits.
But bacteria are sensitive microorganisms–theyre easily affected by things like temperature, stomach acid, and food sources.
Its the condition of your gut that can easily make bad bacteria wreak havoc or good bacteria thrive.
So, the short answer is: yes – it does matter when and how you take your probiotic.
But theres a longer answer behind it, too.
Whatever the label may tell you – below are some tips to make your probiotics wrk smarter, not harder.
Can We Overdose Or Become Dependent On Probiotics If We Use Them In The Long Term
One concern people often have is whether their digestive system will become lazy if they take probiotics every day. But, rest assured, probiotics are not thought to be like laxatives which can cause the gut to become ‘lazy’ and reliant on them in order to function. There is no current research to suggest the body becomes dependent on probiotics.
Healthcare practitioners can read more on the subject of long-term use of probiotics, and whether that can lead to dependency, in the following FAQ: Is there a risk of dependency when taking probiotics?
In regards to overdosing, even when taken on a daily basis and at high doses it is extremely difficult to overdose on probiotics. For more on this subject you may like to read our FAQ Is it possible to overdose on probiotics? and Can I take two probiotic supplements at the same time?
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When Should You Take Prebiotics
The question of when to take prebiotics can be split into two separate questions:
Under certain conditions of micronutrient deficiencies, such as vitamin B12-deficiency, there are a range of identifiable symptoms. In the case of B12-deficiency, those symptoms include poor cognition, balancing problems, numbness and tingling in the hands and limbs, memory loss, weakness, and fatigue.
However, discerning if you have a prebiotic deficiency can be a bit difficult, considering the complexity of gut health and gut microflora.
Even so, as is the case with vitamins and minerals, everyone needs prebiotic fibers to keep the beneficial bacteria in their gut healthy and happy.
In general, symptoms of poor gut bacterial health include:
- Abdominal Pain and Discomfort
- Brain Fog and Poor Cognition
- Increased Sugar Cravings
And, funny enough, a heightened risk of malnutrition, considering the essential role of gut bacteria in nutrient absorption.
To answer the first question, if youre experiencing any symptoms of poor gut bacterial health, taking a prebiotic supplement is a good idea. And even if you feel fine in the gut region, taking a prebiotic supplement is still a smart move to ensure everythings in working order.
The second question is easy to answer: prebiotics need to be taken daily.
What To Look For In A Probiotic Supplement
When selecting a probiotic supplement, there are a couple of things you should consider.
First, probiotic options vary widely. According to a 2010 study in the American Journal of Health-System Pharmacy, there is no consensus on how many microorganisms are necessary to achieve health benefits, but a probiotic should typically contain several billion microorganisms to increase the chance that adequate gut colonization will occur.
Colony-forming units are the number of active cultures in a probiotic. Try to choose a formula that includes CFUs in the billions.And generally, the more, the better. Its also good to choose a probiotic with a broad spectrum of strains since they work best as a team.
Remember: You need to refrigerate live probiotics. Shelf-stable probiotics do not require refrigeration. However, both will have expiration dates, so be sure to stay aware of that while youre taking them.
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How Safe Are Probiotics
Because microbes used as probiotics already exist naturally in your body, probiotic foods and supplements are generally considered safe. They may trigger allergic reactions, and may also cause mild stomach upset, diarrhea, or flatulence and bloating for the first few days after starting to take them.
There are certain people who need to use caution when using probiotic supplements. There is a risk of infection in some people. These people include those who have:
- A weakened immune system .
- A critical illness.
Caution should also be used when giving probiotics to very sick infants.
Always talk to your healthcare provider before starting a probiotic supplement.
Portioning Out Your Probiotic Versus Having It All At Once
If you really want to, you can even split up your probiotics dose to rev up its impact on your gut. “If youâre splitting up your dose, it might make sense to take one half in the morning and one half in the evening to maximize the beneficial effect on your gut flora,” says Richards. Dr. Sonpal agrees, noting that taking probiotics this way won’t overwhelm your gut, and “it’ll help you assess your system’s reaction to the probiotic in increments instead of all at once,” he says. “It also gives your system the opportunity to adjust to the effect of probiotics at smaller doses.”
So, since the time itself doesn’t exactly matterâyou don’t have to take them in the a.m. or p.m. specifically, just plan it around your meal timesâGreenfield says the only downside to not taking them at one of these optimal times is that there would be a decrease in potency. But you really don’t want that, so stick with what the pros say for the sake of your healthiest gut ever.
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Why Take Probiotic Supplements
There are many great reasons to add a probiotic supplement to a healthy diet. Depending on the person and the type of bacteria involved, taking a probiotic supplementor eating probiotic-rich foods like yogurt and kombuchamay help:
- Create a healthy balance of gut microorganisms after an illness
Research shows probiotics may also help treat digestive disorders like irritable bowel syndrome , and even aid with fat loss. But knowing when to take your probiotics is key to getting the most out of them.
What Makes Prebiotics And Probiotics Different:
- Prebiotics dietary substances, typically fibers, that serve as food for the bacteria in your gut without gut bacteria, you wouldnt be able to digest prebiotic fibers.
- Probiotics in dietary or supplement form, probiotics refer to the live bacteria found in certain foods and gut healthy supplements.
Essentially, probiotics are the bacteria in your gut and prebiotics feed the bacteria in your gut.
Below, well further explain the differences between prebiotics and probiotics, including why prebiotics are generally the superior supplement to take.
However, lets first take a brief glance at the Best Prebiotic Supplement for Daily Gut Support…
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How Effective Are Probiotics
Researchers are currently unsure how effective probiotic supplements are for treating conditions. Theres constant research on the topic. While many research studies have had positive results on the impact of probiotic supplements, more research is still needed.
Its also important to keep in mind that unlike medications, dietary supplements do not need to be approved by the FDA. This means that manufacturers can sell supplements simply with claims of safety and effectiveness.
Always talk with your healthcare provider before taking a supplement or giving one to your child. Supplements might interfere with medicines you may be taking. If you are pregnant or breast feeding, check with your provider before taking any supplement.
Should You Take Prebiotics At A Certain Time Of Day
In general, its okay to take prebiotics when you wake up or before you go to bed. Or really, any time of day that works for you. The most important thing is to take them daily. Here are some things that may factor into the best timing for you:
Stomach Acid: Our digestive systems lack the enzymes to break down prebiotic fiber, which means stomach acid doesnt break them down or decrease absorption. Therefore, unlike probiotics, there is no need to time your prebiotics based on when your stomach is empty or full.
Medications: Since prebiotics pass through the digestive system without being absorbed, they could decrease absorption of certain medications. To be safe, its best to take prebiotics at least 2 hours before or after medications.
Digestive conditions: If you have a digestive condition like IBS, SIBO or FODMAP, you might prefer to take prebiotics before bed. Since the gut is at rest while you sleep, this helps to avoid any mild side effects like gas or diarrhea. Starting with a small dose helps as well.
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