Prebiotics and probiotics are two groups of substances that are often mentioned when talking about gut health. Many people choose to supplement both to support digestion, but are also concerned about whether daily use is safe.
According to Ms. Gauri Soni - Head Nutritionist at Fortis Ludhiana Hospital (India), for the majority of healthy adults, the use of prebiotics and probiotics at the same time is generally safe. This combination is called synbiotic.
How do prebiotics and probiotics work?
Probiotics are beneficial microorganisms living in the gut, contributing to maintaining the balance of the gut microbiota and supporting digestive function. Meanwhile, prebiotics are a group of fiber that can support the development of beneficial bacteria in the gut.
According to experts, combining these two groups of substances can help maintain a more stable gut microbiome. Some prebiotic-rich foods include oats, bananas, onions, garlic, asparagus and beans. Meanwhile, probiotics are often found in yogurt, kefir, kimchi and fermented foods.
Benefits that can be brought
Ms. Soni said that the simultaneous use of prebiotics and probiotics can support digestive function and help maintain the balance of the gut microbiota.
In addition, some initial studies show that synbiotics may be associated with benefits for the immune system and metabolic health. However, current evidence is still being further studied.
Prebiotics also contribute to supplementing fiber for the diet and supporting bowel movements. Meanwhile, probiotics can support nutrient absorption, enhance resistance to some pathogens and reduce the risk of diarrhea associated with antibiotics.
Causes for caution
Although it is considered safe for the majority of healthy people, some people may experience bloating, flatulence or mild discomfort in the digestive tract when they first start using it.
According to experts, these symptoms usually only appear for a short time when the body adapts. Users can start with small amounts and gradually increase over time.
However, people with severe immunodeficiency, undergoing chemotherapy, after organ transplantation or undergoing intensive treatment at the hospital should consult a doctor before using probiotic or synbiotic supplements.
Prioritize supplementation from food
Experts recommend prioritizing prebiotic and probiotic supplements from natural foods instead of completely relying on functional foods. A diverse diet with vegetables, fruits, whole grains and fermented foods can help provide both groups of substances.
For most healthy adults, combining prebiotics and probiotics daily is considered safe and can support gut health. However, users should choose suitable products and consult medical experts if they have underlying medical conditions or special health problems.
