There’s a lot of discussion and evolving research about gut health, the human microbiome and the pre/probiotics that play a leading role in nourishing a healthy gut lining. But, the topic of prebiotics and probiotics can be very confusing and overwhelming. What are they? Why do we need them? What foods are good sources of these? Can you get what you need from food alone, or do you need a supplement? Let me help you break it down, and hopefully you will feel a little more confident about your pre/probiotic game.
Your Gut as a Garden:
It may sound a little gross, but the reality is that your body is inhabited by an abundance of microscopic organisms including bacteria, fungi and viruses, which comprise your “microbiome”. Scientists and researchers liken our gut microbiome to a garden of sorts. And certain foods or supplements we consume help to cultivate this garden. In recent years, expansive research has revealed the vital contribution of p
rebiotics and probiotics in altering the balance in the gut microbiome in a positive way by increasing the amount of helpful bacteria that can ultimately boost immunity, gastrointestinal function, mood, and overall health.
What are Probiotics?
Probiotics contain a variety of live bacteria (or cultures) that naturally reside in certain types of food as well as supplements, and contribute to the healthy population of microorganisms in the lining of your intestinal tract. It’s impossible to notice that they’re there, but they have a remarkable role in all aspects of health.
Generally speaking, probiotics are considered to be the “good guys”, which help to change and repopulate your intestinal bacteria in order to achieve an optimal balance of gut flora through food and supplements.
The most common example of a probiotic food is yogurt. Yogurt typically contains two strains of bacteria (Streptococcus thermophilus and Lactobacilllus bulgarius). Look for the words “live culture” on the label, as not all yogurt is a good source of probiotics. There are many other great food sources of probiotics that are readily available in most grocery stores. Here are a few to choose from…
Food Sources of Probiotics-
Yogurt : Look for the words ‘live culture’ and avoid varieties that contain an abundance of added sugar.
Kefir: A unique dairy product that is actually higher in probiotics than yogurt, and is also more tolerated than yogurt in lactose intolerant individuals. It’s made when lactic acid and bacteria are combined with yeast, and then added to any type of milk.
Kombucha: This trendy beverage consists of fermented black or green tea that’s made from a “SCOBY”, which stands for “Symbiotic Culture of Bacteria and Yeast”. If you’re a kombucha fan, it’s key to look for unpasteurized varieties, as the pasteurized types actually kill off the good probiotic bacteria, therefore defeating the purpose.
Fermented or Pickled Vegetables*: Such as sauerkraut, kimchi, ginger and pickled beets or cucumbers)
*This is not to be confused with shelf stable pickles or beets that have been prepared with sugar and vinegar and heated at high temps which kills off the bacteria, therefore defeating the purpose. To be sure, look for varieties in the grocery store that are refrigerated and contain live cultures. Or, make your own using a salt and water brine and some seasonings of choice like garlic, ginger or dill, and cover for 1-3 weeks.
Tempeh: A probiotic food made from fermented soybeans
Fermented Cheese: Feta, Parmesan, Brie and Cheddar
Sourdough Bread: Authentic sourdough does not contain yeast or baking powder
What about Supplements?
Ongoing research is helping to better determine the role of supplements as an enhancement to the probiotics we get from natural food sources. While supplements sometimes may be warranted for certain situations, such as in the management of Irritable Bowel Syndrome, during flu season or travel as an immune-enhancing support, or after a round of antibiotic therapy which completely wipes out both the good and bad components of your microbiome, there are so many varieties to choose from and it can be hard to determine which might be best for your particular health circumstances.
There are dozens of species of the same type of bacteria used in supplements, which makes it difficult to know exactly what you’re getting. Additionally, supplements are not regulated in the way that prescription or over the counter medications are, which makes it difficult to determine which supplement would be effective. Working with a knowledgeable physician or Registered Dietitian can help determine if a supplement is necessary, and can also point you in the right direction to a reputable brand and product.
What are Prebiotics?
Prebiotics are the indigestible fibers in food that provide fuel and act as a fertilizer to promote the growth of the good bacteria in our gut. Simply stated, they’re the food that the probiotics need in order to re-populate. When consumed, they can’t be broken down by human enzymes, and eventually become fermented by the bacteria in our gut lining.
Prebiotics are mainly found in fruits and vegetables, especially those that contain an abundance of fibers and resistant starch.
Food Sources of Prebiotics-
Bananas
Barley
Berries
Jicama
Asparagus
Seaweed
Artichokes
Oats
Onion
Garlic
Cruciferous veggies (broccoli, cauliflower, bok choy and kale)
Cherries
Beans
Flax seeds
Cocoa
Combining prebiotic rich foods which promote the “good” bacteria with probiotic foods creates a synergistic effect in achieving and maintaining a healthy gut microbiome. Here are just a few ideas of what this might look like using food.
· Yogurt topped with banana and berries and a sprinkle of flax meal
· Stir-fired asparagus with ginger and tempeh
· Sourdough toast topped with yogurt and berries
· A protein smoothie using a base of kefir with berries and flax
· Kale salad topped with feta, olives, diced red onions and tomatoes with an olive oil/red wine vinegar blend
· Roasted Brussels / Broccoli and Cauliflower topped with shredded parmesan cheese
Here’s the bottom line: Prebiotics and Probiotics partner together to support digestion, immunity, mental health and even play a role in weight control and healthy skin. While supplements are widely available, utilizing natural food sources is the ultimate first line of defense, and is also the most practical and cost effective. Just one more reason to eat your fruits and veggies!
I hope that this quick dive into the world of pre/probiotics helped to clarify some ways to naturally boost your microbiome! If you have questions about your personal need for supplements or would like to dive deeper, feel fee to contact me through my website.