The pros of probiotics and prebiotics

As research continues to demonstrate the benefits of probiotics in supporting digestive health, the desire to assist and improve gut function has gained traction among Aussie consumers.

As a result, ensuring a regular intake of prebiotics has also become a buzzword in digestive health.

The topic can confuse, but what are the benefits of each, and what is the latest research telling us about their role in future?

Probiotics are bacteria that are beneficial for the gut and found in certain foods or supplements. Prebiotics are types of fibre that feed the friendly bacteria in the digestive system.

Both are important to human health.

The gut bacteria are collectively referred to as the gut microbiome. The human body contains trillions of microbes that collectively make up the microbiome. The gut microbiome has a variety of important functions in the human body. Thus, keeping the gut bacteria balanced and healthy is essential. A healthy gut microbiome can improve digestive health, and a balance of probiotics and prebiotics in the diet plays a supportive role.

Probiotics 

The International Scientific Association for Probiotics and Prebiotics (ISAPP) defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”. While the term probiotics has been used in the past to refer to any live culture, the international group of scientists convened by ISAPP agreed probiotics should be restricted to microorganisms that have been shown to have a health benefit.¹

Probiotics refers to a group of bacteria. Each has a different genus, species and strain. The most researched probiotics are Lactobacillus and Bifidobacterium strains.² The right strain and dose are important, as is awareness that not all probiotics are created equally, and some are more effective than others.

According to Harvard Health in the US, commonly probiotics are found in yoghurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses.³

Prebiotics 

Increasingly in the gut health area, prebiotics and probiotics are being mentioned together. However, prebiotics and probiotics are different and have different roles. Prebiotics are a relatively new discovery, with research into them continuing to advance.

A prebiotic is “a substrate that is selectively utilised by host microorganisms, conferring a health benefit”. Prebiotics are the soluble fibre that humans cannot digest, but feed the beneficial microbes that already live in your colon and body, such as probiotics.⁴ As such, prebiotics feed the probiotics.

According to Monash University, food with high dietary fibre has high prebiotic effects – for example, shallots, onions, beetroot, cashews, pistachio nuts, nectarines, legumes and bread.⁵

Research into prebiotics is expanding as the benefits of a healthy gut are demonstrated. The main investigation into these benefits has covered improving calcium absorption, regulating blood sugar and enhancing colonic bacterial fermentation to reduce gut transit time. These benefits may positively affect those with osteoporosis, diabetes and colorectal cancer.

Latest research 

Probiotics are documented as providing beneficial effects for the immune system. Research indicates that probiotics can enhance innate immunity and modulate pathogen-induced inflammation. Due to their effect on the immune system, probiotics have the potential to be used therapeutically for immune response-related conditions such as allergy, eczema and viral infection.⁶ However, more research must be completed before these effects are fully confirmed.

Research into probiotics continues to shed further light on their efficacy, with recent studies seeking to extend knowledge into their role in bone health, allergies, and in improving common health conditions.

Australian researchers are leading “world-class” studies into the benefits of probiotics and the gut connection within different aspects of the body. Latrobe University researchers have entered into a three-year collaboration with probiotics company Probi Osteo. Their research explores the gut microbiome and Probi Osteo’s effects on bone metabolism, microarchitecture and density in Australian females.

“Recent scientific evidence has consistently highlighted the important role of the gut microbiome in bone health,” lead researcher Associate Professor George Moschonis stated in a 2021 media release,

“Considering these breakthrough discoveries, we’re excited to contribute our strengths to further extending the current knowledge, and produce additional high-quality research evidence that will shed more light on the effectiveness of probiotics in the reduction of bone loss.”⁷

Nearly two million Australians have an osteoporosis-related condition. With one in two women aged over 60 suffering a fracture related to osteoporosis, research into improving bone health is vital.⁸

Another area of recent research has highlighted the role of prebiotics and probiotics in improving the efficacy of flu vaccination. In a 2017 study, researchers conducted a systematic review and meta-analysis of their influence as a supplement on antibodies following flu vaccination. It found that those supplemented with prebiotics and probiotics had “higher influenza hemagglutination inhibition antibody titers” after vaccination.⁹ The results demonstrate that prebiotics and probiotics may hold the promise of improving the flu vaccine’s efficacy.

A 2022 study published by Frontiers in Nutrition into the effects of probiotics on those with allergic rhinitis showed the potential for using probiotics to improve symptoms of the condition. The study found that when a probiotic supplement (Nutrition Care Seasonal Biotic) was taken for 10-12 weeks, it was effective in reducing allergic rhinitis symptoms of runny nose and itchy eyes. Additionally, the study showed that participants had an improved quality of life.¹⁰ Griffith University in Brisbane is also undertaking a study looking into the effects of probiotics on allergic rhinitis sufferers.¹¹

Probiotics research in Australia is promising, but researchers are still working to determine which strains of probiotics work best, the correct dosage amounts, and who would benefit most from taking them.

Note that probiotics will have different effects depending on the individual. Nutrition Australia stresses that before probiotic supplementation is begun, a doctor or an accredited practising dietitian should be consulted, as probiotic strains must be matched to symptoms. Further, fibre-rich foods that contain prebiotics must be consumed while taking probiotics, as they’re required to feed the probiotics.¹²

References 

1. International Scientific Association for Probiotics and Prebiotics. ‘Probiotics’. 2019. org/for-consumers/learn/probiotics/
2. ‘What is the connection between probiotics and digestive health?’ 2018. healthline.com/health/probiotics-and-digestive-health#digestive-health
3. Harvard Health. ‘How to get more probiotics’. 2020. harvard.edu/staying-healthy/how-to-get-more-probiotics
4. International Scientific Association for Probiotics and Prebiotics. ‘Prebiotics’. 2020. org/for-consumers/learn/prebiotics/
5. Monash University. ‘Prebiotic diet’. 2020. edu/medicine/ccs/gastroenterology/prebiotic/faq#6
6. Yan F, Polk DB. ‘Probiotics and immune health’. 2014 nlm.nih.gov/pmc/articles/PMC4006993/#:~:text=Probiotics%20have%20been%20found%20to,regulated%20signaling%20pathways%20%5B1%5D
7. LaTrobe University. ‘Researching probiotics and strong bones’. 2021. edu.au/news/articles/2021/release/researching-probiotics-and-strong-bones
8. Jean Hailes. ‘What is osteoporosis’. 2020. org.au/health-a-z/bone-health/what-is-osteoporosis#:~:text=Osteoporosis%20in%20Australia,-Nearly%20two%20million&text=After%20age%2060%2C%201%20in,of%20the%20hip%20and%20wrist
9. Yeh TH et al. ‘The influence of prebiotic and probiotic supplementation on antibody titers after influenza vaccination’. 2018. ncbi.nlm.nih.gov/29416317/
10. Reid K et al. ‘Effects of probiotic formulation on seasonal allergic rhinitis in adults’. 2022. nlm.nih.gov/pmc/articles/PMC9169690/
11. Griffith University. ‘Can changing your gut bacteria help your hay fever?’ edu.au/griffith-health/clinical-trial-unit/allergic-rhinitis-study
12. Nutrition Australia. ‘Love your guts’. org/fact-sheets/love-your-guts/#Make-friends-with-probiotics

This feature was originally published in the March issue of Retail Pharmacy magazine.