Nutrition: Prebiotics, Probiotics & Synbiotics

We see all sorts of commercials talking about prebiotics and probiotics (mostly advertised with yogurt), but what exactly are they? In simplest terms, they are bacteria.

The basic function is to create a normal microbial balance in our gut and stimulate our immune system.  When our microbial balance is disturbed it may contribute to complications such as lactose intolerance, inflammatory bowel disease, food hypersensitivites, allergies, traveller's diarrhea, and foodborne pathogen infections to name a few.

Let's definine prebiotics, probiotics, and synbiotics and understand their differences:

Prebiotic: "a non-digestible and non-living food ingredient that selectively stimulates the growth/activity of one or more colon bacteria (the good ones!) and improves health." Prebiotics can be classified as fibre because they are not digested or degraded/ damaged in the intestinal tract and is a cheaper alternative to probiotics. 

Probiotic: "a live microbial feed supplement that is beneficial to health." Probiotics can be found in powder form, pills, yogurt, and other fermented foods. Probiotics are susceptible to being broken down by gastric acid and bile. 

Synbiotic: "a combination of prebiotics and probiotics (ie. a beneficial bacteria with its preferred substrate for growth)." This type is advantageous because the presence of a prebiotic improves the viability of the probiotic.

When we talk about bacteria, we're talking about bacteria that have beneficial health effects such as lactobacilli and bifidiobacteria.

So next time your at the grocery store, stock up on that yogurt.  It's a great snack on its own or as a dip, or a great dessert (as an alternative to ice cream!)

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Today's Food Item: Yogurt (1-2% MF, plain)
Food Group: Milk and Alternatives
Serving Size: 1/2 cup
Calories: 150
Fat: 8g
Fibre: 1g
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Swimming or Jumping Rope: 17 min
Cycling: 22 min