Probiotics and prebiotics: What you need to know for a balanced gut
Confused about probiotics and prebiotics? Let’s unravel the mysteries of how prebiotic and probiotic foods promote a balanced gut and what role that plays in your overall wellness.
Remember, even researchers are just beginning to understand the complexity of digestive health: how each organ functions and what the microorganisms within them do to keep the whole digestive system in working order. Before you alter your diet and lifestyle to consume more probiotics and prebiotics, consult with your primary care physician for personal guidance on healthy eating for your gut.
Don’t already have a primary care provider? Find a BJC Medical Group physician or nurse practitioner who is taking new patients.
Probiotics and prebiotics are often discussed in tandem, but they serve distinct roles in promoting gut health. Probiotics are live microorganisms, typically bacteria or yeast, that, when consumed in adequate amounts, enhance the balance of gut flora. Common sources of probiotics include yogurt, kefir and fermented foods.
Prebiotics, on the other hand, are specialized plant fibers that act as food for probiotics, supporting their growth and activity within the digestive system. Prebiotics are found in foods such as garlic, onions, bananas and whole grains. Essentially, while probiotics add beneficial organisms to your gut, prebiotics feed the existing beneficial bacteria, fostering a healthy and balanced microbiome.
Improved digestion: Probiotics support a balanced gut microbiome and help with conditions including IBS and diarrhea.
Enhanced immunity: Consuming probiotics boosts the immune system by promoting antibody production and enhancing immune cell activity.
Mental well-being: Eating probiotics is linked to better mood and mental health due to the gut-brain connection.
Allergy relief: Probiotics may reduce the risk and severity of allergies and eczema, particularly in children.
Weight management: Probiotics can aid weight loss and reduce belly fat by encouraging nutrient absorption and fat storage.
Prebiotics are types of dietary fiber that serve as food for the good bacteria in your gut. These fibers are not digested by human enzymes and reach the colon, where they fuel the growth and activity of beneficial bacteria.
Gut health: Prebiotics encourage the growth of beneficial gut bacteria.
Digestive regularity: Eating prebiotics can help with regular bowel movements and prevent constipation.
Nutrient absorption: Prebiotics enhance the body's ability to absorb essential nutrients like calcium and magnesium.
Blood sugar control: Consuming prebiotics can improve blood sugar by slowing down digestion and absorption of carbohydrates.
Immune support: Prebiotics boost immune function by promoting the growth of beneficial bacteria that play a role in immune responses.
When you don’t consume enough probiotics and prebiotics in your diet, your digestive system will not function as it should. This can lead to a variety of symptoms, including:
Gas
Bloating
Diarrhea
Constipation
Sugar cravings
Skin breakouts
Frequent illnesses
What are probiotics and prebiotics, what do they do, and how do you make sure you get enough in your diet? Here are some frequently asked questions about prebiotics and probiotics along with our answers.
There is a difference between prebiotic and probiotic functions in the body. Probiotics, found in fermented foods, contain live bacteria that help maintain or increase normal microflora in the gut. Prebiotics function as food for this gut flora. The two work together to promote healthy digestion and overall physical wellbeing.
Yes. Each nutrient plays an important role in helping you maintain good gut health. While probiotics foster beneficial bacteria, prebiotics nourish the bacteria. We need both in the correct amounts to achieve a balanced gut biome and efficient digestion. Instead of choosing the benefits of probiotic versus prebiotic foods, or vice versa, you should focus on getting plenty of both in your diet.
Foods with probiotics include many of the fermented products that are popular these days, from probiotic yogurt to pickled vegetables to cheeses like cheddar and gouda. Prebiotic foods include many high-fiber foods, such as leafy greens and legumes.
An imbalance in your gut’s microorganisms can prevent your body from properly processing food or fully extracting nutrition from it. But before you run to the pharmacy for a bottle of probiotic supplements or prebiotic products, try to fix your gut biome naturally with high-quality foods.
Here are our top 10 foods high in probiotics and prebiotics.
Yogurt
Kefir
Kimchi
Tempeh
Sauerkraut
Kombucha
Miso
Buttermilk
Pickled foods
Certain cheeses: cheddar, Swiss, provolone, cottage cheese, gouda, mozzarella
Garlic
Onions
Bananas
Apples
Leafy greens such as kale and spinach
Chickpeas
Jerusalem artichokes or sunchokes
Asparagus
Cabbage
Oats
You may also be able to boost the prebiotic and probiotic content in your diet by fortifying food sources that aren’t high in natural probiotics. For example, pile on probiotic foods like pickles, gouda and/or kimchi to a sandwich. Add chickpeas, onions and shredded cabbage to your salads for a prebiotics boost. You can even make your own probiotic coffee by adding probiotic-rich chicory root to your grounds before brewing. When possible, get prebiotics and probiotics from natural, whole-food sources and use sugary drinks like probiotic sodas in moderation or not at all.
It takes a while to increase good bacteria and decrease bad bacteria in your gut, but most people will start noticing health benefits including less gas, bloating and constipation within a couple of weeks. With time, you can reduce inflammation in the body that contributes to illness, pain and mood disorders.
When you increase gut biome diversity with prebiotics and probiotics, you can help reset your gut biome to derive optimal nutrition from your diet. When your gut is balanced, you may notice greater bowel regularity, less gas and bloating, more energy and reduced sugar cravings. You may also lose weight.
The best probiotics for women and men are ones found in fermented and aged food products, which help support a healthy gut. The best probiotic for women, specifically, is the genus lactobacillus, which supports vaginal health, yeast balance and pH. In men, lactobacillus helps support prostate health.
Side effects of probiotics and prebiotics are rare, so you should be able to safely add these foods to your diet. That said, while there are no prebiotic and probiotic side effects to speak of, a sudden increase in fiber intake from prebiotic foods can cause short-term gas and bloating.
If you’re looking to get more prebiotics and probiotics, it’s best to start slowly. Increase or introduce these foods into your diet gradually until you know how your body responds. Even better, get your primary care physician involved. Your doctor can work with you on a healthy eating plan to fix your gut biome and put you on a path the better health.
If you don’t have a primary care provider, you can schedule an appointment online with one who is accepting new patients.
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