Best Time to Take Probiotics & Prebiotics

TLDR;

This video explains the optimal timing for taking probiotics and prebiotics to maximize their benefits. It emphasizes that probiotics should be taken on an empty stomach to enhance bacteria survival, while prebiotics should be consumed with food to ensure a slower, more sustained release of fiber. The video also highlights the importance of diverse fiber intake to support a balanced gut ecosystem and recommends staggering prebiotic intake throughout the day, with the largest portion at dinner to aid blood sugar regulation and promote better sleep.

• Probiotics should be taken on an empty stomach, either an hour or two after a meal or 30 minutes before, to maximize bacteria survival.
• Prebiotics should be taken with food to slow processing and allow them to reach more bacteria, preventing gas and bloating.
• Diversity in fiber intake is crucial for a balanced gut ecosystem; long-chain fibers are particularly beneficial for producing short-chain fatty acids.
• Stagger prebiotic intake throughout the day, with the largest portion at dinner, to help regulate blood sugar and improve sleep.

Probiotics: Timing and Effectiveness [0:10]

Probiotics, being living organisms, require specific timing for optimal effectiveness. It's generally best to take probiotics on an empty stomach, either one to two hours after a meal or 30 minutes before eating. A study in the journal Beneficial Microbes showed that taking probiotics with or shortly after food significantly reduces the survivability of the bacteria due to the harsh gut environment and hydrochloric acid. The goal is to allow the probiotics to colonize the gut without being broken down by stomach acids.

Prebiotics: Fueling Gut Bacteria [0:17]

Prebiotics serve as fuel for probiotics, but taking them together isn't always ideal due to similar digestive issues. It's important for prebiotics to sustainably feed gut bacteria throughout the day and to support the existing bacteria in your gut. Since we are naturally designed to process fiber along with food, prebiotic fiber supplements should be taken with meals to slow down their processing. This prevents the fiber from rushing through the gut intact, which can cause gas and bloating.

Fiber Diversity and Gut Health [3:07]

Different types of fiber, such as short-chain and long-chain fibers, feed different kinds of bacteria. Long-chain fibers, found in foods like inulin, artichoke, and asparagus, break down slowly and are excellent for producing short-chain fatty acids. Consuming a variety of fibers is crucial to support a diverse gut ecosystem, preventing the overgrowth of specific bacteria. A balanced ecosystem is essential for overall gut health and function.

Optimal Timing for Probiotics and Prebiotics [5:41]

The best time to take probiotics is generally between lunch and dinner, about 30 to 60 minutes before eating, to allow for absorption without being overwhelmed by food. Prebiotics should be staggered throughout the day, inversely to calorie intake. A small amount in the morning, a moderate amount with lunch, and the majority with dinner. This approach leverages the benefits of prebiotic fibers, which promote glucagon-like peptide production, regulate glucose homeostasis, stabilize blood sugar, and reduce overall food intake.

Adapting to Fiber Intake and Achieving Balance [7:31]

Initially, increased fiber intake may cause bloating, but as the body adapts and microbial diversity increases, these effects diminish. The goal is to build a wide range of microbes to enhance short-chain fatty acid production, improve glucose signaling, optimize fatty acid utilization, and support the gut-brain axis. Ultimately, balance is key to maximizing the benefits of probiotics and prebiotics for overall health.