Prebiotics and probiotics

Prebiotics and probiotics are other phytonutrients that help promote healthy bacteria in your intestines and may help improve other areas of health.

Prebiotics stimulate or help activate bacteria growth that are already in your colon. Fiber, starches, and sugar alcohols may work as prebiotics. They may also help improve calcium absorption. You will find prebiotics in whole grains, onions, some fruits, garlic, honey, leeks, and other prebiotic-fortified foods and beverages.

Probiotics are the actual live cultures, or bacteria themselves. They help reintroduce or change bacteria in the intestines. Lactic acid bacteria, lactobacilli (L. acidophilus), or bifidobacteria are some examples. The live cultures in yogurt and other fermented dairy foods have probiotic properties.

Probiotics may not only help keep the good bacteria in your intestines, but they may also help keep your immune system healthy. They may also help shorten the duration of diarrhea, reduce symptoms of lactose intolerance, decrease risk for some types of cancer, prevent some allergy symptoms, and help reduce symptoms of irritable bowel syndrome.

Eating yogurt or other fermented dairy foods are one way to get these probiotics, but you can also take a supplement, such as acidophilus.

Information is from the Complete Food and Nutrition Guide, American Dietetics Association.