Today you can find prebiotics and probiotics on the shelves in so many different forms that we cannot afford not to know what each one is for. If you are one of those who still struggles with the concepts of probiotic and prebiotic. This blog is definitely for you!

Prebiotics vs Probiotics
We have all heard at some point about probiotics, which are good bacteria that live in our intestines and that protect us against different stomach diseases and even against diseases of the immune system. They are so important that there are more than 400 different strains in our body and, in total, they represent more than a kilo of our weight!

Having a good microbial flora in our intestine is essential and that is why science and technology have discovered that there are some fibers that are not digestible by humans but that when consumed, stimulate the growth and activity of good bacteria, these ingredients in the diet were called prebiotics.

Due to the above relationship, there are many products that mix probiotics and prebiotics to supplement the content of bacteria and at the same time stimulate them to grow and act in favor of our health.

Benefits of consuming prebiotics
In addition to those already mentioned, an article was published in the Spanish Hospital Nutrition magazine that mentions that the consumption of these foods helps to improve intestinal transit, reduces constipation and prevents intestinal diseases such as ulcerative colitis, irritable bowel syndrome, among others.

On the other hand, adding prebiotics to your diet increases satiety levels and helps control glucose spikes that occur after meals.

What foods are known as prebiotics?
In general, all prebiotics are considered fibers, but not all fibers are called a prebiotic. Some examples are the following:

Inulin present in: chicory, artichoke, banana, wheat, rye, amaranth, quinoa and barley.
Oligofructose present in: garlic, onion and asparagus.

Author: Nerissa Álvarez
Review by: Betzabe Guido

References:
Corzo, N., Alonso, J. L., Azpiroz, F., Calvo, M. A., Cirici, M., Leis, R., … & Rúperez, P. (2015). Prebiotics; concept, properties and beneficial effects. Hospital Nutrition, 31 (1), 99-118.
De las Cagigas Reig, A. L., & Anesto, J. B. (2002). Prebiotics and probiotics, a beneficial relationship. Cuban Magazine Aliment Nutr, 16 (1), 63-8.
Jerkunica, E. (2020). 21 Amazing Facts About Probiotics. Probiotics.org
Kellow, N., Coughlan, M., & Reid, C. (2014). Metabolic benefits of dietary prebiotics in human subjects: A systematic review of randomized controlled trials. British Journal of Nutrition, 111 (7), 1147-1161. doi: 10.1017 / S0007114513003607