In recent years, there has been a growing awareness of the importance of gut health in overall well-being. The intricate balance of microorganisms living in our digestive system, known as the gut microbiome, plays a crucial role in our physical and mental health. Central to maintaining a healthy gut are prebiotics and probiotics, two essential components that support and enhance the function of our digestive system.
The Basics:
The term “gut” refers to the digestive tract, which includes the mouth, esophagus, stomach, small and large intestines, liver, pancreas, and gallbladder.
Intestinal bacteria, also known as “gut flora” or “microflora,” found throughout the gastrointestinal (GI) tract. At any given time, there are trillions of these bacteria, playing a variety of distinct roles in the body. A healthy gut flora allows for effective digestion, nutrient absorption, stimulation of the immune system, repressed growth of harmful microorganisms, and even synthesis of micronutrients, including vitamin K, biotin, folic acid, and pantothenic acid.
Gut flora is influenced by several factors including genetics, age, sex, stress, diet, and antibiotics.
Prebiotics and Probiotics:
One way to promote a healthy GI tract is with probiotics. Probiotics are live, good-for-you bacteria. Consuming probiotics can support balance amongst your gut flora. Reestablishing this balance has been linked to improved gut health and immunity.
Some familiar foods with probiotics include yogurt, kefir, and aged cheeses. If you don’t eat dairy, don’t worry, probiotics are also found in fermented foods like kimchi, miso, sauerkraut, tempeh, and soy beverages. You can even find probiotic supplements, usually refrigerated, in the vitamin/supplement section of your grocery store.
Another way to promote GI health is with prebiotics. Prebiotics are natural, non-digestible carbohydrates that are essentially “food” for the probiotics. In turn, they are linked to promoting the growth of helpful bacteria in your gut. Prebiotics can be found in foods like artichokes, asparagus, bananas, garlic, honey, and leeks – to name a few. You can also find probiotic/prebiotic combination supplements – called synbiotics.
The Benefits:
There is encouraging research supporting the beneficial effect probiotics and prebiotics have on both digestive health and overall wellness. This includes:
- Treating diarrhea, especially after antibiotic therapy
- Treating irritable bowel syndrome
- Preventing and treating eczema in children
- Preventing the severity of colds and flu
Side effects are rare and can vary from person to person, although most adults can safely add or increase these foods to their diet. However, if you are considering supplementing with probiotics, be sure to check with your physician first.
Where to Start:
Consuming prebiotic rich, fibrous foods with sources of natural probiotics can help to ensure your gut flora is thriving. This includes:
- Making a smoothie with kefir and banana
- Adding kimchi into a barley grain bowl
- Serving legumes with a tempeh stir fry
- Snacking on avocado toast topped with sauerkraut
And, of course, check out our recipe blog for ideas on foods rich in both pre and probiotics!
By: Aubrey Redd, MS, RDN, LDN