With Reena Mehta, PA-C, Tryon Medical Partners
With all the conflicting information out there, it can be hard to know what’s true and what’s not when it comes to shoring up our gut health. Tryon Medical Partners gastroenterologist specialist Reena Mehta is here to help debunk some common pre and probiotic myths.
MYTH #1: Prebiotics and probiotics are basically the same thing.
FACT: Pre and probiotics play entirely different roles in the gut ecosystem.
Probiotics: Probiotics are the good, healthy bacteria that naturally populate the gut. Companies that make probiotics are able to isolate and culture the healthy bacteria and put them in capsule or liquid form. Increasing the number of those bacteria that are responsible for absorbing nutrients from your food helps the digestive tract break down certain foods and controls gas and bloating. Probiotics keep everything chugging along smoothly.
Prebiotics: Prebiotics are the nutrition source for the probiotics. Probiotics need fiber and sugar so they can multiply. Typically, the best way to get prebiotics is through fiber. It is very important to consume 25-35 grams of fiber a day, but most people get only 10-15 grams of fiber a day.
“The best way to think about it is: prebiotics are what probiotics eat, so we need prebiotics to make sure probiotics can flourish,” Reena explains.
MYTH #2: Most people don’t need a pre or probiotic.
FACT: Many people may benefit from adding prebiotic fiber supplements to their diet.
You should especially consider prebiotics if you’re encountering consistent constipation. If you’re having regular bowel movements, you don’t necessarily need to be on a fiber supplement, but it could still help keep things moving regularly.
If you have taken antibiotics recently or if you eat a lot of gas-producing foods (such as whole wheat, broccoli and beans), probiotics are a good idea. If you notice that you’re starting to get bloated or your gas or stool smells a bit worse than usual, it’s likely worth trying a probiotic.
“Not everyone needs to be on a pre or probiotic,” Reena emphasizes. “But for many of my patients experiencing constipation, bloating, or any other digestive discomfort, they can make a positive difference.”
MYTH #3: Every probiotic is the same.
FACT: Not all store-bought probiotics are created equal.
Generally speaking, refrigerated probiotics are more effective because they are live cultures. For anything shelf-stable, it is more difficult to tell if they are still effective.
Similarly, probiotic yogurt or gummies are fine but do often have a higher sugar content than other options on the market. Bad bacteria use sugar as a source to overgrow so probiotics with a high sugar content may help the bad, as well as good, bacteria thrive.
In terms of quantity, any probiotic with millions of CFUs (colony-forming units) should be effective, so there’s no need to buy a probiotic with billions.
MYTH #4: You can stay on the same pre and probiotic forever.
FACT: Most people should switch their pre and probiotic every 3-6 months for the highest efficacy.
Many people will try to stay on the same pre or probiotic supplement for years. But it’s best to switch it up. Over time, the bad bacteria become accustomed to the good bacteria and there’s a reduced efficacy.
“It is a good idea to switch between two different brands of pre and probiotic,” Reena suggests. “Every body and gut is different so explore what works for you and then switch between them.”
MYTH #5: As long as you’re on a pre and probiotic, there’s no need to see your doctor.
FACT: It’s important to talk to your doctor about the symptoms you’re experiencing, even if you feel pre and probiotics have them under control.
The bacterial composition of the gastrointestinal tract changes on a daily basis. Hormones and stress can impact it, and so can your genetics. If you think there may still be something going on, talk to your provider. Some people may have an underlying disease. Probiotics may help but they may not completely fix everything.
If you have more questions about pre or probiotics or want some gastrointestinal expertise, visit the Tryon Medical Partners website today to book an appointment.
Tryon Medical Partners is an independent medical practice dedicated to maintaining trusted patient-doctor relationships, providing excellent and personalized care, and giving you the choices in healthcare that you deserve. With eight convenient locations throughout Charlotte, Tryon Medical Partners specializes in primary care as well as cardiology, dermatology, gynecology, endocrinology, gastroenterology, pulmonary, rheumatology and sleep medicine.
