 By Noelle Patno, PhD
For mild and occasional constipation, consider these potential, evidence-based, approaches: Water intake:
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 Almost everyone has heard of probiotics and how helpful they can be for gut health, but the word “prebiotics” can seem a little confusing. The definition and scope of prebiotics have been evolving as researchers increase their understanding of prebiotic mechanisms in the body, but questions, such as how prebiotics differ from probiotics and how many types of prebiotics are there, remain.
What are prebiotics? Prebiotics are a class of compounds recognized for their ability to be selectively utilized by host microbiota to the benefit of the host.1 The intestinal microbiome consists of many different types of microbes, and prebiotics provide the fuel for probiotics to thrive and support human health. For example, consumption of prebiotics may lead to increased numbers of beneficial bacteria such as Bifidobacterium and Lactobacillus, which can help stimulate the immune system and may help positively affect blood lipids.1 Essentially prebiotics are the food that probiotics need to spring into action within the gut. A probiotic meal ticket Prebiotics literally are the meals that probiotics need to consume in order to thrive and help support a healthy gut microbiota. Small amounts of prebiotics are found in certain foods. For example, the prebiotic inulin is found in asparagus, bananas, barley, chicory root, garlic, honey, Jerusalem artichoke, onions, and rye.2,3 Prebiotics are also found in mother’s milk (human milk oligosaccharides, or HMOs) and are thought to help colonize the infant’s intestinal microbiota with beneficial bacteria. 4 Supplementation with prebiotics directly delivers this fuel source to the probiotics in the gut. Types of prebiotics There are many types of prebiotics, including certain kinds of fats (CLA, conjugated linoleic acid, or PUFAs, polyunsaturated fatty acids), HMOs, phenolics and phytochemicals, readily fermentable dietary fibers, and oligosaccharides. 1 Oligosaccharides include fructose, glucose, galactose, mannose, and xylose. These are the most well-known prebiotics:
How much? While there isn’t a standard or recommended amount yet, supplementation and/or consumption of foods with added prebiotics can help achieve daily intake of these important compounds. Submitted by the Metagenics Marketing Team References:
 In the face of varying marketing messages, shopping for a probiotic can be overwhelming. Some companies champion products with high CFU (colony-forming units, which is the measurement of groups of living microorganisms observed under the microscope), while others showcase products with dozens of strains. With more product options than ever, it is important to know what to look for when selecting a probiotic.
So what is a probiotic? Scientists define a probiotic as the following: “Live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”1,2 Based on that definition, how do you find the probiotic you need? Here is a checklist of six things to look for: Personalization—What health benefits do you need?
Science—Clinically studied to demonstrate health benefits
Identity—Genus, species, and strain
Amounts matter—Billions are not always better
Alive through expiration
Manufacturing quality/testing for contaminants and purity
Submitted by the Metagenics Marketing Team  Did you know your body can contain up to ten times more bacteria than it does human cells?
Probiotics are living microorganisms that can have beneficial effects on the microbiome and on many aspects of the human body; their use has become quite widespread in the last several years. But as is common among topics that rapidly rise in popularity, misinformation is easily spread as some companies may prey on customers’ ignorance. We think it’s time to debunk the most common myths about probiotics so you can make informed decisions. Myth: All probiotic strains are created equal.Fact: Only a handful of probiotic strains have been clinically shown to support human health. In fact, only a few probiotic strains have been researched extensively.1 What is a “strain”? While many probiotics are listed as a genus and species (such as Lactobacillus acidophilus), each species can also have many strains, and each strain may have different effects on particular body systems.2 For example, L. rhamnosus GR-1® and L. reuteri RC-14® are two probiotic strains shown to specifically target women’s health.*3 Myth: Better-quality probiotics don’t require temperature-controlled environments.Fact: Since probiotics are living microorganisms, it makes sense that they must exist in a habitable environment. They are sensitive to heat and moisture, which can impact viability. If handled carelessly or exposed to extremely high temperatures during shipping or storage, these tiny organisms may die off and/or lose their effectiveness, which equals a lack of potency and subsequent lack of health benefits.4 How can probiotics products be protected from heat? Refrigeration is not required for probiotics, but it is often the best way to protect the viability and ensure potency over a longer period of time.4 Reputable manufacturers usually ship probiotic products with ice packs to help ensure they are protected on their journey to you. Although the ice may melt before delivery, the temperature within the package should remain well below the level at which damage to the bacteria could occur.4 Packaging of probiotics is important, as well, to maintain viability. Desiccant packets in product bottles help to reduce moisture from the environment, while the bottles themselves matter too. Look for amber glass bottles, which eliminate the risk of UV oxidation.5 Read: 6 Things to Look for in a Probiotic Myth: The higher the potency, or total numbers, of a probiotic, the better the results.Fact: As it is important to utilize well-researched probiotic strains, it’s also important to keep in mind that the research conducted is usually done based on a total number of colony-forming units (CFU) of a specific probiotic. The potency, or total number of CFU, should be based on published scientific and clinical data on specific strains that demonstrate clinical efficacy for particular health benefits.6 In other words, if a study on a specific probiotic strain indicates health benefits at a dosage of 10 billion CFU, any product touting that benefit should have exactly 10 billion CFU. Companies promoting products with a higher number, and therefore a supposed increased benefit, may not be clinically accurate or relevant. Myth: Guaranteed potency at the time of production and expiration is the same thing.Fact: While some probiotic manufacturers tout the number of CFU at the time of production, not all can guarantee that you’ll get this number when you take them. Probiotics die over time, and this loss of efficacy can increase depending on manufacturing, shipping, and storage processes.4 Only products that guarantee potency at expiration assure reliable efficacy from start to finish. This follows the Best Practices Guidelines for Probiotics from the Council for Responsible Nutrition (CRN) and the International Probiotics Association.7 Quality probiotics state a guaranteed bacterial number on the label, with instructions for the consumer on proper usage. With appropriate storage after delivery, potency ideally should be guaranteed through the date of expiration—for reliable efficacy with every use. For more information on probiotics and nutrition, please visit the Metagenics blog. References:
Submitted by the Metagenics Marketing Team |
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