The immune system plays a critical role in the susceptibility, persistence, and clearance of these infections. With 70–80% of immune cells residing in our gut, there is complex interplay between gut health and our immune system.[1]
Research notes that what we eat (and what we choose to restrict/avoid) significantly impacts the composition and health of our gut[2,3,4], which ultimately impacts our immune system for better or worse. In fact, just one day of eating a high-fat can reduce gut microbiota compared to a low-fat diet.[3]
The good news is that there are many things you can do to support a healthy immune system, including what you eat. Today, we’ll discuss the impact of prebiotics and probiotics on the immune system.
Let’s start with the basics.
What Are Prebiotics?
Fiber is the nondigestible component of plant foods. But, just because our bodies can’t digest it, doesn’t mean that it doesn’t offer benefits -- quite the opposite in fact.
Fiber can function as a prebiotic -- “a nondigestible food ingredient that beneficially affects the host by selectively stimulating growth and/or activity of one or a limited number of bacteria already resident in the colon, and thus helps to improve host health”[5]
Based on this definition, fiber would qualify as a prebiotic. However, not all fibers are the same. Some are fermentable, like inulin, while others, such as cellulose (primarily found in plant cell walls), are not.
Fermentable (prebiotic) fibers help nourish the good bacteria in our gut while non fermentable fibers serve to add bulk to our stool.
What Are Probiotics?
Probiotics are live bacteria that can be ingested (either from foods, beverages or dietary supplements) to improve your gut flora.[6] When consumed, these microbes positively impact the composition of your gut microbiome as well as interact with different immune cells, thus improving immune functions.
Lactobacillus and Bifidobacterium, two probiotics found in 1UP Gut Health Plus, are among the most extensively studied and widely used probiotics in humans and animals.
How Prebiotics and Probiotics Impact the Immune System
Despite their differences, both prebiotics and probiotics are important for digestive health and the immune system.
As mentioned above, prebiotics keep the bacteria in your gut healthy by providing them with a source of food. Your gut bacteria in turn produce various compounds, including short-chain fatty acids like butyrate, that are known to have anti-inflammatory effects and support immune function.[7,8]
Probiotics can increase the diversity and quantity of beneficial gut bacteria. They are known to enhance both the innate and adaptive immune responses.[9] Research also shows that probiotics can help reduce the production of pro-inflammatory cytokines, improve intestinal barrier integrity, and stimulate a healthy immune response.[10]
What Other Supplements Support Gut Health and the Immune System?
1UP Greens & Reds Superfoods
This superfood formula is packed with Probiotics, Prebiotics and Digestive Enzymes.
Probiotic "LactoSpore®"
The "pro-" prefix dictates good microorganisms that provide a health benefits. Supports a healthy digestive system by promoting the production of good gut bacteria. Not only does the health & diversity of our gut microbiome affect our digestive health, but it can also impact numerous other aspects of daily life, including immune function, cognition, and mood as well as the quality and appearance of your hair, skin, & nails. We use high quality trademarked probiotics Lactospore®
Organic Prebiotic Fiber (FOS)
Serves a highly important role for the GI tract - it serves as “food” for the trillions of bacteria that reside in our bodies. Helps improve gut health by feeding gut bacteria
Digestive Enzymes - DigeZyme®
Play a key role in breaking down the food you eat. These proteins speed up chemical reactions that turn nutrients into substances that your digestive tract can absorb. We use high quality
trademarked digestive Enzymes DigeZyme®.
Vitamin D
Vitamin D is a fat-soluble vitamin that is widely recognized for its role in supporting a healthy immune response. It also serves an important role in hormone production and cardiovascular health, too.
Research notes that this essential vitamin plays a critical role in the regulation of gut microbiota and immune responses and has a protective role in cases of irritable bowel disease (IBD).[11]
Unfortunately, vitamin D is one of the most common micronutrient deficiencies around the world due to a combination of factors, including spending too much time indoors. The good news is that vitamin D supplementation is an effective and affordable means to support your daily requirements.
That’s why we’ve included 100% of the daily value (DV) of vitamin D in every serving of our multi-vitamins, 1UP Multi-Go Women and 1UP Multi-Go Men.
Omega-3s
Omega-3 fatty acids are a group of essential fatty acids primarily found in fatty fish, including salmon and mackerel. Like vitamin D, considerable portions of the population don’t get enough omega-3s, which can contribute to a pro-inflammatory state in the body.
In addition to supporting a healthy inflammatory response, cardiovascular health, and cognitive function, omega-3s have also been shown to benefit gut health. Research in healthy middle-aged volunteers found that supplementing with 4 grams per day of omega-3s increased the abundance of several genera, including Bifidobacterium, Roseburia and Lactobacillus.[12]
Other studies find that omega-3s beneficially affect the gut by “reverting the microbiota composition in these diseases, and increasing the production of anti-inflammatory compounds, like short-chain fatty acids.[13]
While omega-3s are found in both animal and plant foods, the average individual doesn’t consume enough fatty fish to satisfy the suggested weekly intakes of omega-3s. Plus, plant forms of omega-3s (ALA) found in walnuts, flax seeds, and chia seeds, are poorly converted into their bioactive forms (EPA and DHA).
Fortunately, high-quality omega-3 supplements, like 1UP Omega-3, make meeting your needs convenient!
The Bottom Line
Prebiotics and probiotics, while different, both serve important roles for supporting the immune system and helping you stay fit and healthy. While both can be obtained from food, we all have those days when we’re on the go and have to deviate from our healthy eating habits. This is where supplements thrive -- filling in those critical gaps so that you can stay on track with your health and fitness goals and live your best life!
References
- Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886. doi: 10.3390/nu13030886. PMID: 33803407; PMCID: PMC8001875.
- Vineis P., Robinson O., Chadeau-Hyam M., Dehghan A., Mudway I., Dagnino S. What is new in the exposome? Environ. Int. 2020;143:105887. doi: 10.1016/j.envint.2020.105887.
- David L.A., Maurice C.F., Carmody R.N., Gootenberg D.B., Buton J.E., Wolfe B.E., Ling A.V., Devlin A.S., Varma Y., Fischbach M.A., et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature. 2014;505:559–563. doi: 10.1038/nature12820
- Deehan E., Duar R.M., Armet A.M., Perez-Muñoz M.E., Jin M., Water J. Modulation of the gastrointestinal microbiome with nondigestible fermentable carbohydrates to improve human health. Mirobiol. Spectr. 2017;5:BAD-0019-2017. doi: 10.1128/microbiolspec.BAD-0019-2017.
- Bevilacqua A, Campaniello D, Speranza B, Racioppo A, Sinigaglia M, Corbo MR. An Update on Prebiotics and on Their Health Effects. Foods. 2024 Jan 30;13(3):446. doi: 10.3390/foods13030446. PMID: 38338581; PMCID: PMC10855651.
- Hill C., Guarner F., Reid G., Gibson G.R., Merenstein D.J., Pot B., Morelli L., Canani R.B., Flint H.J., Salminen S., et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat. Rev. Gastroenterol. Hepatol. 2014;11:506–514. doi: 10.1038/nrgastro.2014.66
- Siddiqui MT, Cresci GAM. The Immunomodulatory Functions of Butyrate. J Inflamm Res. 2021 Nov 18;14:6025-6041. doi: 10.2147/JIR.S300989. PMID: 34819742; PMCID: PMC8608412.
- Segain J, de la Blétière DR, Bourreille A, et al. Butyrate inhibits inflammatory responses through NFκB inhibition: implications for Crohn's disease. Gut 2000;47:397-403.
- Mazziotta C, Tognon M, Martini F, Torreggiani E, Rotondo JC. Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells. 2023 Jan 2;12(1):184. doi: 10.3390/cells12010184. PMID: 36611977; PMCID: PMC9818925.
- Klaenhammer, T., Kleerebezem, M., Kopp, M. et al. The impact of probiotics and prebiotics on the immune system. Nat Rev Immunol 12, 728–734 (2012). https://doi.org/10.1038/nri3312
- Bakke D., Sun J. Ancient nuclear receptor VDR with new functions: Microbiome and inflammation. Inflamm. Bowel. Dis. 2018;24:1149–1154. doi: 10.1093/ibd/izy092
- Watson H., Mitra S., Croden F.C., Taylor M., Wood H.M., Perry S.L., Spencer J.A., Quirke P., Toogood G.J., Lawton C.L. A randomized trial of the effect of omega-3 polyunsaturated fatty acid supplements on the human intestinal microbiota. Gut. 2018;67:1974–1983. doi: 10.1136/gutjnl-2017-314968.
- Costantini L, Molinari R, Farinon B, Merendino N. Impact of Omega-3 Fatty Acids on the Gut Microbiota. Int J Mol Sci. 2017 Dec 7;18(12):2645. doi: 10.3390/ijms18122645. PMID: 29215589; PMCID: PMC5751248.
