11 May Probiotics And Prebiotics – Do I Need Both?

It is common these days to experience, or hear of someone experiencing, poor digestion and constipation from time to time. Your situation is not unique, because 8 out of 10 Singaporeans are affected by constipation at some point in their lives[1] – especially women.

Digestive problems like constipation seem to have become an inevitable consequence of our modern lifestyles disrupted by irregular meals, unbalanced diet, insufficient water intake (coffee not counted), late nights etc. Apart from serious cases where medical help is sought, many of us probably try to google for solutions (hoping we can resolve somehow).

Eat more high-fibre fruits and vegetables. Drink more water. Take some probiotics. While these are useful dietary recommendations that you can find online, you hardly dig into the details.

For instance, you may know that taking fibre and probiotics help with digestion but not exactly sure of what they are and how they work.

How are Prebiotics and Probiotics Different?

If you have read our previous article, you will already know that probiotics are live bacteria found in fermented foods and our digestive tract. They help us to fight against bad bacteria and maintain gut health.

What about prebiotics? In short, they act as foods for probiotics[2] (i.e. good bacteria). Prebiotics are fibre substances found in fruits and vegetables that cannot be broken down by our digestive system. Probiotics feed on prebiotics to grow and protect our digestive tract.

In other words, simply taking more probiotics is only half the puzzle solved. Prebiotics is necessary to stimulate the growth of probiotics, which explains why we need to take in high-fibre fruits and vegetables to enhance the effect of probiotics on our gut health.

Natural Sources of Prebiotics and Probiotics

Understanding how prebiotics and probiotics work symbiotically, we can then strive towards a balanced and effective diet that alleviates digestive problems. There are many natural sources of prebiotics and probiotics that we can integrate into our daily lifestyle. In fact, you might have been taking them regularly without knowing!

Prebiotics

1. Bananas

Besides being an energy booster, bananas contain many naturally occurring fibres with prebiotic effect[3], such as inulin, that help to increase good bacteria in the gut and reduce bloating.

2. Berries

These superfoods are not only rich in antioxidants that boost our immunity, the polyphenols within contain good amounts of resistant starch and inulin with prebiotic benefits[5]. In particular, cranberries are a powerful prebiotic that promote the growth of beneficial bacteria that wards off bad bacteria.

3. Apples

An apple a day, keeps your constipation away. 50% of an apple’s fibre content is made up of pectin[3], which increases the production of fatty acid that feeds good bacteria in the gut.

Probiotics

1. Yogurt

Yogurt is one of the best sources for naturally occurring probiotics[6], though some brands also have added probiotics to boost the benefits. It also serves as a high-protein and high-calcium alternative to milk. However, certain frozen or unfrozen yogurt brands may be high in sugar so do assess the nutritional information before consuming them. If you are looking to adopt a healthy diet, unsweetened natural greek yogurt is a good option.

2. Kimchi

Just as how green tea has convinced the world of its contribution to the good health of the Japanese, kimchi has gained quite a reputation for its benefits on the Koreans. Kimchi contains lactic-acid bacteria[7], which gives an iconic sour taste, derived from the fermentation process. It provides similar health benefits as yogurt.

3. Kombucha

Compared to the other two, Kombucha is not as widely recognized to be a probiotic[8]. It is a fermented, usually sweetened black or green tea that brings about a range of health benefits. Consumption in moderation is recommended due to its sugar content.

Enjoying the Combined Benefits of Prebiotics and Probiotics

With many people struggling with maintaining a healthy lifestyle, it is not surprising that incorporating both prebiotics and probiotics naturally into their diet becomes an even greater challenge. With Premium Probiotics 10, you can enjoy the symbiotic benefits of prebiotics and probiotics in a single sachet.

Premium Probiotics 10 is an Australian probiotic product that contains over 20 billion colony-forming units (CFUs) live probiotics (Dupont Howaru® strains), 4 prebiotics and green fibre extracted from 8 superfoods. With this optimal combination compared to other probiotics-only products, Premium Probiotics 10 guarantees full probiotic activity and stable efficacy on improving gut health. A daily intake of 10 to 40 billion CFUs probiotics is recommended for healthy digestion.

Each sachet comes in powdered form, which can be easily mixed with cold water or added into drinks for consumption throughout the day – a fuss-free method for anyone looking to improve digestion and alleviate constipation.

A sachet of Premium Probiotics 10 a day, keeps your gut problems at bay.

[1] Constipation, gutCARE Source
[2] What’s the Different between Prebiotics and Probiotics? Source
[3] Fiber and prebiotics: mechanisms and health benefits, National Library of Medicine Source
[4] Ten ways to eat more prebiotic and probiotic foods, goodfood Source
[5] Effects of apples and specific apple components on the cecal environment of conventional rats: role of apple pectin, National Library of Medicine Source
[6] Yogurt, Harvard School of Public Health Source
[7] Health benefits of Kimchi, National Library of Medicine Source
[8] Consumer Health, Mayo Clinic Source