Curd, Kimchi, Kombucha, Kefir – You know what they have? Most of you will get the answer correct: they are working with probiotics, so -called intestinal bacteria which have become posters of modern welfare children.

The story around probiotics (or let, marketing) is so strong that now, it has become an excuse for many brands to get your products in your hands.

Even social media has cemented them as a daily required for better digestion, shining skin, immunity and beyond.

But amidst their importance between Hulabalu around probiotics and their importance in keeping the position of our intestine, are we remembering the real conspiracy?

Probiotics vs prebiotics

“Probiotics are live microorganisms that can provide health benefits, but only when consumed in sufficient amounts,” says Vidisian Vidhi Chawla, founder of Fisico diet and Esthetic Clinic. “They are essentially good bacteria that can help balance your intestine microbiome – found in fermented foods such as yogurt, kefir, and socrot.”

But here is the grip: Just introducing these bacteria in your system does not guarantee that they will avoid traveling through the acidic environment of your stomach.

This is the place where prebiotics arrive, often forgotten fiber-rich fuels that require your existing intestine bacteria to flourish. “Think of them as fertilizer,” Chawla is called. “They are non-fanatic fibers that pass through the upper digestive system and become fermented in the colon, which already feed the good bacteria living in your stomach.”

Unlike probiotics, prebiotics are not delicate. They are found in everyday foods, bananas (especially a little green), garlic, onion, oats, barley, legumes, flaxacids, and they are not destroyed by digestion.

Gimmick

While Dr. Kiran B, Advisor – Gastroenterologist, Manipal Hospital, Worthur Road, Bangalore, do not deny that probiotics have become a darling of the wellness industry, they raise some questions.

“Walk through any supermarket corridor and you will find everything from yogurt to granola bar, which claims ‘live culture’ or ‘intestinal -friendly bacteria’.” While it is a compelling marketing hook, we need to ask – is it science or just sales? “She questions.

Chawla says that the passion with probiotics is not completely baseless, but it is just incomplete. The idea of ​​”directly offering ‘good’ bacteria is attractive and easily marketing, but many probiotic products lack strong scientific support. Strains and doses are different, and are inconsistent in surviving in the intestine,” she says.

Worse, some products claim probiotic materials, but do not list the counting of real strains or colony. It is like buying a secret pill and expecting for the best.

The truth is that many probiotics consumed through food or supplement do not actually avoid stomach acidity. These delicate strains cannot reach a sufficient number of intestines to create a meaningful difference.

This raises another question: Are we focusing too much on connecting bacteria rather than nourish the beneficial bacteria already existing?

The cause of probiotics should be part of the diet

Despite all the discussion in favor of prebiotics, probiotics are still important, but with cavets.

Dr. Aasima Boxwal, Associate Consultant – Surgical Gastroenterology, GI and HPB Oncology explains at Manipal Hospital, “Probiotics broke prebiotics to produce beneficial metabolites such as short -chain fatty acids.

So no, probiotics are not a scam, but they are often misunderstood and overheep.

Now, the important question is – what does your body really want?

Well, a combination of both, known as synbiotics in scientific circles.

“Prebiotics can be incredibly beneficial alone as they feed and support the good bacteria already existing in your intestine,” Dr. Boxwal says. “But making them pairing with probiotics creates a cohesive effect.”

It is not as complicated as it seems. Think: curd with bananas, buttermilk with oats, or kimchi with a dal salad. This combo not only introduces supportive bacteria, but also ensures that they have found something to feed them after arrival.

So, what should you eat?

Here is your prebiotic-rich starter pack, directly from experts:

• Vegetables: Garlic, onion, leaks, asparagus, Jerusalem Artichoke
• Fruit: A little green banana, apple, berries
• Cereals: Oats, barley, mustard, wheat bran
• Falls: Chickpeas, Dal, Beans
• Other: cocoa, linseed, seaweed

These are all prebiotics, they do not have live bacteria, but they help good people in your intestine.

Chawla recommends aiming for diversity, “Try to include many types of plants-based, fiber-rich foods each day. This variety feeds various species of bacteria, which helps your microbiom to be balanced and flexible.”