Are you struggling to distinguish the difference between prebiotics and probiotics? Don’t worry, you’re not the only one. After reading this article, you’ll know what sets these two apart from one another, and you’ll also learn how to make your own Sauerkraut, a pre-and probiotic powerhouse (loaded with more of these gut-loving bacteria than any supplement you could ever wish to buy).
But, before then, let’s see why it’s not necessarily prebiotics vs probiotics, but rather, the union between the two and why it works.
Is it Better to Take Prebiotics or Probiotics?
Many people wonder about this question: is it better to take prebiotics or probiotics? The answer is simple. It depends on your body’s needs. You’ll need either prebiotics or probiotics (or both), n depending on what you want to address.
Probiotics
If your microbiome is out of balance, the live beneficial bacteria can help restore it to its most optimal state. So, how do I know if my microbiome is out of balance? Well, …
- You completed a course of antibiotics
- You’ve noticed digestive issues like bloating or irregular bowel movements
- You’re experiencing signs of poor gut health, which include frequent infections, fatigue, skin flare-ups etc.
Probiotics help to replenish the good bacteria in your gut.
Prebiotics
Prebiotics are very interesting. They are non-digestible fibres that feed the good bacteria already living in your gut. Think of them as fertilisers for your internal garden. Prebiotics are always a good idea, especially if
- Your diet is low in fibre
- You want to support long-term gut health
- You’re currently taking probiotics and want their involvement to be as effective as possible
Prebiotics feed the live beneficial bacteria in your gut.
Ideally, you want to include both in your diet because they work in synergy. Taking probiotics without prebiotics is like planting a tree but never giving it water. And taking prebiotics without probiotics is like watering your driveway’s pavement.
What Are The Signs You Need Prebiotics?
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Digestive Discomfort
- Discomfort, bloating, gassy, irregular bowel movements (either diarrhoea or constipation can point to an imbalance in gut flora.
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Sugar Cravings
- An imbalanced gut can lead to an almost insatiable craving for sugar or processed carbs
- These cravings occur because your body’s blood sugar levels are unstable. Prebiotics can help.
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Weakened Immunity
- Did you know that about 70% of your immune system lives in your gut?
- If you get sick often, it’s probably time to give your microbiome some much-needed love and affection.
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Skin Issues
- Research has found that eczema, acne, or dry skin are increasingly linked to gut health.
- Supporting your gut health might result in clearer, healthier skin over time.
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Brain Fog or Low Mood
- When we get to the Sauerkraut recipe, you’ll see that I’ve included the fact that your brain and your gut are linked. Those who eat Sauerkraut have found that it has the same effect as antidepressants.
- Your gut can affect your mood, memory, or concentration
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Low Fibre Intake
- So, you’re doing the carnivore diet? Just note that a low intake of fruits, legumes, and whole grains does not provide enough natural prebiotics to the bacteria.
- Bridge the gap with pre- and probiotic supplements.
Why do Cardiologists Warn Against Probiotics?
There are many risks to taking probiotics and prebiotics, according to cardiologists. So, why do cardiologists warn against probiotics? It’s mostly just a precaution when it comes to:
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Those With an Immune Disorder or Critically Ill
- Those who have a weakened immune system (have had a surgery recently, have cancer, or suffer from heart failure, etc) may be slightly at risk of infection from the live bacteria found in probiotics – especially if the probiotic strains move from the gut into the bloodstream. This does not happen often, though, but some doctors might be cautious.
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Not all Pre- and Probiotic Supplements are The Same
- Some may contain different strains than listed
- Some may have fewer live bacteria than advertised
- Some could have been contaminated during manufacturing
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Medicinal Interaction
- Some probiotics may interfere with how certain drugs are absorbed, especially when it comes to high-risk patients’ medication regimen.
Is It OK to Take Prebiotics and Probiotics Together?
It’s recommended that you take prebiotics and probiotics together. It’s not the one versus the other, prebiotics vs probiotics. No. They need one another, they are married to form a powerful union within your body.
Make Your Own Prebiotic and Probiotic Powerhouse
Sauerkraut just requires two ingredients: one medium cabbage (shredded), and a one teaspoon sea salt per pound of cabbage. You would need to store this mixture in a container, so make sure you have one before starting.
Instructions:
- Keep two of the cabbage leaves unshredded. These will act as an additional lid within your container.
- Massage salt into the shredded cabbage until it releases its juices (about 10 minutes)
- Pack the cabbage really tightly into a jar
- Ensure the cabbage is fully submerged in its own brine, even the two loose cabbage leaves.
- Leave a small space (a little less than ¾ of the jar) for gases.
- Cover the jar loosely (a cloth with an elastic around the neck of the jar to secure it works wonders.
- Let it sit at room temperature for 1-2 weeks
- When the mixture is tangy enough to your taste, pop it in the fridge and enjoy
Want to know more about the gut? Read about the link between your gut health and immunity right here!
Still Debating Prebiotics vs Probiotics?
If you are still debating prebiotics vs probiotics, the best way to decide might be to simply try them for yourself. Both offer unique benefits, and some supplements even combine the two for maximum impact. to taking these supplements, and some come as an already mixed supplement.
But honestly, if you’re torn between which is more effective, the real answer is: you don’t have to choose. The gut likes variety – so supporting it with both prebiotics and probiotics could be the smartest (and simplest) move you can make for your health.
