Kefir and Prebiotic Fiber Combo May Reduce Inflammation More than Omega-3 Supplements

 Kefir and prebiotic fiber may lessen inflammation. The study compared three supplements: an omega-3 supplement, a synbiotic supplement (a mix of prebiotics and probiotics), and a prebiotic plant fiber. The kefir and gut health company Chucking Goat Ltd., based in the United Kingdom, provided the synbiotic supplements and contributed to the study's funding. The synbiotic based on kefir had the greatest effect of the three supplements on reducing inflammation. According to Amrita Vijay, PhD, the lead author of the study and a senior researcher at the University of Nottingham, this is probably because the supplement delivers both the fibers that feed good microbes and the good microbes themselves. According to Vijay, this combination increases the production of butyrate, a short-chain fatty acid that boosts gut immunity and reduces inflammation.34 What Are the Advantages of Taking Synbiotics? Previous research has linked synbiotics to improved gut health, immunity, and weight loss56, in addition to lowering inflammation. Although synbiotics may be an easy way to get the food that healthy gut microbes need to survive and healthy gut microbes themselves, there are many unknowns about these combination supplements. In an email to Verywell, Ashlee Carnahan, MS, RDN, CLC, manager of nutrition and education services and dietetic internship director at Henry Ford Health in Detroit, stated, "We’re still learning a lot about synbiotics, including which types, doses, and timing are most effective and for whom." Carnahan added that before trying a synbiotic, it's a good idea to talk to your doctor, especially if you have a chronic condition or a weaker immune system. Related Stories

 When you take fiber supplements, what happens to your blood sugar levels? Powder and capsules containing fiber Nine foods that contain more prebiotics than supplements Garlic, leeks, and onions Include Synbiotic Foods in Your Diet There are food pairings for synbiotics that don't require pills or powders. Yogurt, which is a probiotic, and fruits like bananas or berries, which provide prebiotics, are one example. "Or kimchi, which is your probiotic, with stir-fried vegetables and rice for your prebiotic," registered dietitian Vanessa King, MS, RDN, CNSC, a spokesperson for the Academy of Nutrition and Dietetics in Los Angeles, California, told Verywell. However, creating the ideal synbiotic food pairing need not cause you too much stress. King continued, "If you eat a wide variety of flavorful foods, you probably will hit the goals you need." Is it true that synbiotics are superior to omega-3s? Do not eliminate omega-3s from your diet if you want to include synbiotics in it. Omega-3 fatty acids still had an anti-inflammatory effect and offer other benefits for brain and heart health, despite the new study's link to synbiotics having a stronger anti-inflammatory effect.7 "Omega-3s are essential to our health, despite the fact that the study demonstrates that it was not as effective for this particular activity in the body. King stated, "They're an essential nutrient that our body cannot make that we need to get from our food." Although the study focused on supplements, there is evidence to suggest that food sources of omega-3s, such as fatty fish, offer greater health benefits than supplements.8 To get the most out of these nutrients, incorporate probiotics, prebiotics, and omega-3s into your diet. "Omega-3 eggs with sauerkraut as a probiotic and avocados as a prebiotic are one of my favorite breakfast combinations. King stated, "And that is just divine, and it will truly deliver that anti-inflammatory power."