You’re probably familiar with the expression that two heads are better than one and how some things just seem to work well together, like peanut butter and jelly. In the health realm, there are also two things that can be great when they work together, a unique combination called “synbiotics”.
What are synbiotics?
According to Dietary Interventions in Gastrointestinal Diseases, a synbiotic is a “mixture of probiotics and prebiotics that beneficially affects the host [you!] by improving the survival and activity of beneficial microorganisms in the gut.” Synbiotics are available as supplements that contain both prebiotics and probiotics.
Read about the importance of prebiotics for optimal health
In this formulation, the prebiotic assists in the nourishment and growth of probiotics, which are responsible for helping maintain a healthy gut environment. The combination of prebiotics and probiotics helps ensure that probiotics can survive and implant in the colon, stimulates the growth or activation of probiotics in the colon and improves the overall microbial environment of the gut. These supplements may be especially helpful for individuals who have bowel disorders such as inflammatory bowel disease, as well as diabetes.
How are synbiotics different from probiotics and prebiotics on their own?
On their own, both prebiotics and probiotics provide a wealth of healing potential. Each of these elements, however, have their own special qualities.
Prebiotics consist of nondigestible fiber that serves as food for the growth of healthy bacteria in the gut. You can find prebiotics in many fruits and vegetables. Because the body cannot digest prebiotics, they pass through the digestive system so they can become lunch for the bacteria in your gut. Prebiotics not only provide nourishment for probiotics so they can thrive; they also enhance the absorption of nutrients, assist in regulating blood sugar, and support bowel regularity.
Probiotics are not like prebiotics at all. Instead, they are live organisms largely in the form of different strains of beneficial bacteria. These good microorganisms work to maintain a balance in your gut and can ease health conditions such as urinary tract infections, diarrhea, and irritable bowel syndrome as well as enhance immune system function. Probiotics can be found in supplements or in fermented foods such as kimchi, sauerkraut, yogurt, and kombucha, among others.
However, the combination of prebiotics and probiotics seems to offer more as it works synergistically to maintain the balance of your microbiome. In a study that looked at the impact of a prebiotic (inulin) and a probiotic (Bifidobacterium spp) on healthy volunteers, there was no improvement in the bifidobacterial population when the prebiotic was given alone. This suggests the combination is more beneficial.
In a later study, the investigators explored the impact of a fermented prebiotic (which means it had a probiotic element) versus a nonfermented prebiotic. The investigators found that the fermented prebiotic resulted in stronger DNA repair in cells than the nonfermented prebiotic.
Read about understanding probiotics: a profile of good bacteria
Why do they work so well together?
When you take the right prebiotic with the best match of probiotic strains, the result is a special balance and synergy that enhances the survival and growth of the beneficial bacteria that live in your gut. The working relationship between prebiotics and probiotics lowers inflammation, supports healthy digestion, enhances immune function, and helps to maintain a balanced microbiome.*
It’s important that you provide your body with enough of both prebiotics and probiotics so these benefits can take place. Therefore, be sure to eat foods that are rich in prebiotics and probiotics, take a synbiotic supplement, or do both.
What are the health benefits?
Remember the saying that two heads are better than one? When you add prebiotics to probiotics, the viability of probiotics are enhanced. That means the good bacteria are more likely to stay alive and work to help balance your intestinal flora. This may mean better help with digestion, bloating, gas, diarrhea, and immune system support.*
People with type 2 diabetes may also want to consider synbiotics. In a meta-analysis of 10 studies, the researchers reported that “diets supplemented with either prebiotics or synbiotics can result in improvements in lipid metabolism and glucose homeostasis in type 2 diabetic patients.”
An added benefit is that because you get both prebiotics and probiotics in one simple supplement it is a more convenient way to help promote and support the bacterial balance in your gut.
Bottom line
Both prebiotics and probiotics are essential for a healthy microbiome. Synbiotic supplements are an easy, convenient way to get both in one capsule to help keep your gut in optimal functioning condition. Supplements can help you keep your microbiome on track but don’t forget to enjoy prebiotic and probiotic foods as well!
[Editor's Note: Wakunaga of America, makers of Kyo-dophilis now have a chewable tablet that contains both pre- and pro-biotics.]
