It turns out that balancing the trillions of bacteria in your gut is crucial for creating and maintaining your overall health. This instills benefits far beyond the gut itself! Prebiotics and probiotics are two tools that you can use to positively promote this priceless balance and tend to this inner wellness garden.

The best part? You don’t have to pick a side between probiotics and prebiotics. The truth is that both are incredibly powerful in the ways they can influence your microbiome. When combined, they have a compounding, synergistic effect on the gut.

In this post, we will explore some of the currently available literature in the world of synbiotics, combination prebiotics and probiotics. We’ll also talk about practical tips when considering synbiotic foods and supplements.

A Review of Prebiotics & Probiotics

Let’s review what prebiotics and probiotics are individually, and then we’ll explore the ways that they work together to impart health benefits! If you’d like to explore each one in more depth, read our separate explorations of prebiotics and probiotics.

What Are Probiotics?

For a food or supplement to meet the criteria to be called a probiotic, it must meet the following three conditions:

1. Probiotics are live microorganisms
2. Probiotics should be administered in adequate dosages
3. Probiotics impart a health benefit to the host

Probiotics are naturally found in both fermented foods and supplements. They exert their benefits through many proposed mechanisms, including interacting with our gut immune system, generating beneficial nutrients, and interacting with the microbiome to promote balance.

What Are Prebiotics?

There are also three criteria that must be met for a food or supplement to be considered a prebiotic. The following conditions are:

1. Prebiotics are NOT able to be digested by the host
2. Prebiotics must target specific microbes in the gut
3. Prebiotics must impart a health benefit to the host

Prebiotics are also found in food and supplemental forms. Most prebiotics are plant fibers and phytonutrients that we are unable to break down with our own digestive enzymes. Prebiotics essentially become the “fuel” for the microorganisms in our gut.

The Synergy of Synbiotics

Synbiotics are a combination of probiotics and prebiotics. They work synergistically to enhance gut health by reaping the benefits of both products. They improve digestive function, boost immunity, and signal the balancing of the microbiome.

By fostering a healthy gut environment, synbiotics can help reduce inflammation, manage weight, and even support mental well-being. When used together in supplements or through the diet, this powerful duo exemplifies how targeted nutrition can harmonize and optimize our body’s internal and outward expression of health.

As the research continues to grow in this area, there are a few known and proposed mechanisms of action for synbiotics in the human gut. Here are a few of their main benefits:

• Synbiotics improve the survivability of the probiotics
• They support the structural integrity of the gut lining
• Help support a more balanced microbiome
• They inhibit the growth of potentially pathogenic organisms in the gut

Current Research on Synbiotics

In this section, I’d like to briefly explore some of the potential uses of synbiotics based on current research. Feel free to dive further into any of the linked, peer-reviewed articles! Here are some of the most common conditions and symptoms that are currently being studied:

• Metabolic syndrome - This review analyzed the results of 14 studies and found potential benefits in body composition, blood sugar regulation, and inflammation markers. More well-designed, standardized studies are definitely needed to support potential benefits.
• Immune system support - This study found benefits in basic immune system markers such as CRP (C-reactive protein) and interferon, in addition to supporting more beneficial microbes in the gut.
• Body composition and weight loss - This study found that subjects undergoing a high-protein, low-carbohydrate diet with synbiotic supplementation had greater improvements in body composition measurements compared to those without supplementation.
• Type II diabetes mellitus and prediabetes - This review of studies found favorable outcomes with synbiotic and probiotic supplementation in several measures of blood sugar control.
• Prevention of postoperative complications in colorectal cancer resectioning patients - This review of multiple studies found that synbiotic supplementation is an affordable and effective way to support post-surgical patients. Positive outcomes included short return to normal bowel functioning, lower incidence of infection, and shorter hospital stays.
• Effects in lipid markers - This review of 23 studies found improvements in total cholesterol, LDL cholesterol, triglycerides, and HDL cholesterol. Effects were stronger when participants were on the synbiotics for at least 8 weeks!
• Improved hunger hormone levels - This review found favorable outcomes that lowered leptin levels and raised adiponectin levels. These are two hormones that regulate hunger!
• Improved outcomes in hospitalized COVID-19 patients - This study found that two weeks of synbiotic supplementation significantly reduced markers of inflammation associated with COVID-19 infection.
• Improving functional measures in ADHD - This study revealed a relationship between synbiotic usage and reduced autism symptoms in children and improved emotional regulation scores in adults with ADHD.
• Supporting the microbiome in patients with lupus (systemic lupus erythematosus) - There is an ever growing body of research connecting gut health and autoimmunity. This study showed a significant improvement in SLE disease activity and a reduction in inflammation in patients with lupus.

6 Practical Tips for Using Synbiotics

1. Choose a quality product: Look into the manufacturing practices of the companies that you buy from. Choosing products that are created in GMP (Good Manufacturing Practices) facilities is a great start for quality control in the supplement world.
2. “Start low, go slow:” Any time you start a new supplement or even food, it’s important to start at a low dosage and slowly work your way up to a recommended dosage. This helps minimize food and supplement reactions, especially if you’re not under the supervision of a wellness professional.
3. Try a food-first approach: There’s only so much information that you can pack into a natural supplement. Starting with food sources of synbiotics like kimchi, sauerkraut, and kefir with inulin can be a great way to reap the benefits in more substantial ways.
4. Learn how to read labels: Learn to navigate ingredient labels effectively, including expiration dates. It’s important to properly dose.
5. Consistency is key: In today’s age, we have come to expect a result with a single dose thanks to the potency of common pharmaceuticals. Know that most natural supplements are different. As observed in one of the above studies, patients saw the most benefits of synbiotics after 8 weeks of taking them regularly. Nutrition and supplements are a longer game.
6. Ask for help and tailored supplement advice: If you’re not sure how to sift through the information or would like tailored advice based on your personal health experience, you’re not alone! Reach out to a health professional with training in natural supplements and gut health. For an effective, high-quality formula packed with probiotics, prebiotics, and enzymes, consider trying Horizon to support your digestive health journey. 

Conclusion

Incorporating synbiotics into your daily routine can be a transformative step toward improving your gut health and overall wellness. By choosing high-quality products and integrating synbiotic-rich foods, you can support a balanced microbiome and enjoy a myriad of health benefits.

Remember to start slow, be consistent, and always read labels carefully. If you're unsure about where to begin, consulting a healthcare professional for personalized advice can be invaluable.

To stay updated on the latest in gut health and wellness tips, be sure to follow Cielo and Dr. Kenny on Instagram. Stay connected with us for more insights and inspiration on your journey to optimal health!