Want to improve your gut health? First, learn more about the what, why and how of prebiotics and probiotics before you start!
Gut Health. It’s such a buzz word…(words?) right now. If you haven’t seen this term floating around social media or in the news, you may be hiding under a rock. But thanks for coming out from underneath to read my blog post. I’ve seen blog posts and online articles about anything and everything to do with the topic, such as the best foods to eat for gut health, tips to restore and maintain gut health, signs you have an unhealthy gut, ways to heal your gut, and even how gut health affects your mood.
As a registered dietitian, the gut is sort of my thing. In school I learned so much about our gut (aka: the gastrointestinal tract). I won’t go into all the details here because that would take 4 years, but let me tell you it was A LOT. So when I see the term gut health bouncing around my social media accounts, I take note. And of course I’m going to give some input on the topic.
Along with gut health often comes the terms pre- and probiotics. I’m going to be breaking these two terms down in a series on gut health. What are they, why they are important, where can we find them and how much do we need.
First up: Prebiotics
Looking at the preposition – pre – we find that it means before or previous to, and -biotic refers to living things or life. So prebiotic means “before life”. Prebiotics are necessary for probiotics (which means “for life”) to function properly. They are the promoters of “good” bacteria (aka probiotics).
What are Prebiotics?
Prebiotics are components of nondigestible fibers (a carbohydrate) found naturally in many plant-based foods. Sometimes they are also added to processed foods. They pass through the digestive system without being digested. Instead, they promote the growth and activity of “good” bacteria in your gut as they move through your digestive tract. Basically, they are the food for probiotics.
Where can I find prebiotics?
As I mentioned previously, prebiotics are found naturally in many plant-based foods, including fruits, vegetables, and whole grains. Asparagus, chicory root, garlic, Jerusalem artichokes, leeks, dandelion greens and onions are great sources. Other good sources include apples, bananas, beans, peas, flaxseed, sweet potatoes, wheat bran, oats, whole wheat and even cocoa. In addition, sugar alcohols (sorbitol, mannitol, xylitol, etc.) can act as prebiotics, too.
Why are Prebiotics important?
Think of it like this: you got a brand new puppy. This puppy is so cute, full of life and makes everyone in the house happy. Well, what would happen if you forgot to feed the puppy? His energy levels would decrease, his fur wouldn’t be so shiny and full, and he would be cranky – making everyone else in the house cranky. And if this continued for a long time, you guessed it, he would die. It doesn’t matter if you have nice fluffy bed for him, the newest chew toys or a cute sweater for him to wear in the cold. If he doesn’t have food, he won’t survive. I know that sound rather morbid, but it’s kind of the same with prebiotics and probiotics.
When you have a balance of healthy bacteria in your digestive system, you are like the happy, cute, full of life puppy. Prebiotics are the food to keep your healthy bacteria alive and happy. You can be eating plenty of probiotic-rich foods or even taking probiotic supplements (the fluffy bed and fun toys), but without prebiotics it is a moot point. If there are no prebiotics in your gut, the friendly bacteria (probiotics) will slowly die off, which will cause your digestive health to suffer. Basically, you will not feel very pleasant at all.
Besides gut health, prebiotics have also been shown to improve immune function, metabolic health and even prevent certain diseases.
How much prebiotics do I need?
There are no current recommendations on how much or from what source to get your prebiotics. There is still much research to be done in this area of nutrition. Overall, eating a wide variety of fiber-rich plant based foods will give you the best possibility of getting enough prebiotics in your diet.
Improving #GutHealth: breaking down the what, why & how of prebiotics and probiotics Share on XNext up: What are Probiotics?
As I stated earlier, probiotic literally means “for life.” They are the “friendly” or “good” bacteria in our digestive system. These are live bacterial cultures found in certain foods or supplements. They live in our gut and perform specific functions to help keep our digestive system healthy.
Where can I find probiotics?
The first food most people think of when they hear probiotics is yogurt. A high quality yogurt with live cultures can be a great probiotic-rich food to add to your diet. I recommend buying plain flavored yogurt (and adding your own sweetness, such as fruit) or a lower-sugar yogurt, such as siggi’s.
Other great sources of natural probiotics are aged cheeses and fermented foods. These include sauerkraut, kimchi, kombucha tea, kefir (both dairy and non-dairy), tempeh, miso and non-pasteurized pickled vegetables (the pasteurization process kills the bacteria).
Why are Probiotics important?
The good bacteria in your digestive tract help protect you from harmful bacteria and fungi.
They also send signals to your immune system and help regulate inflammation. Additionally, some of your gut bacteria form vitamin K and short-chain fatty acids.
Short-chain fatty acids are the main nutrient source of the cells lining the colon. They promote a strong gut barrier that helps keep out harmful substances, viruses and bacteria. This also reduces inflammation, and may reduce the risk of cancer.
The functional component of probiotics may boost immunity and overall health, especially GI health. For example, probiotics have been used for management of irritable bowel syndrome symptoms. Some strains of these live cultures may help prevent specific allergy symptoms, reduce symptoms of lactose intolerance and more. However, effects can vary from person to person.
Side note: Synbiotics
An interesting fact is that some foods can be both a prebiotic and a probiotic, meaning they contain both nondigestible prebiotic fibers as well as “friendly” bacteria – making it synbiotic. For example, sauerkraut and kefir are both synbiotic.
You can also create your own synbiotics at home by combining prebiotic and probiotics foods in the same meal. For example, yogurt topped with banana slices or sliced pickled beets on top of a dandelion green salad.
What Kind and How Much Probiotics Do I Need?
Not all probiotics have the same effects. While one strain may work well for one person, it may have a different or no effect on another person. And more probiotics doesn’t necessarily mean better. Because there are so many different strains and not enough specific research done on each, it is hard to give an exact prescription to someone on what type and how much. Only a few specific strains of probiotic bacteria, such as Lactobacillus and Bifidobacterium, have been shown in studies to be effective. Depending on your specific health needs, talk with your doctor or registered dietitian for their recommendations on which type might be best for you.
Another thing to be aware of is there are very few regulations on the labeling probiotic supplements and there isn’t even a legal definition of the term “probiotic”. All of this makes it very confusing for consumers to know what is best for them. No health claims for both pre- and probiotics have been approved by the FDA for use in food labeling. Nevertheless, structure/function claims, such as “promotes a healthy digestive system”, are allowed.
Probiotic-rich foods and supplements are typically considered safe for the general population. However, those who are seriously ill, have underlying health conditions or have compromised immune systems should consult their health care provider before taking any.
When consuming probiotics at home, it is important to note that cooking and heating the bacteria will destroy live cultures. Keep most probiotic products stored in the refrigerator and use by the “best by” date to get the most benefit. Eating foods that are rich in probiotics or taking a supplement daily is most beneficial, since they aren’t stored in our body (they pass through our GI tract instead).
Conclusion:
Although much research has been done on probiotics, there is a lot still to be learned on the topic. Eating a balanced amount of both pre- and probiotic-rich foods, and taking supplements if necessary, can help ensure you have the right balance of healthy bacteria in your gut, which should improve your health.
References:
https://nccih.nih.gov/health/probiotics/introduction.htm
https://medlineplus.gov/magazine/issues/winter16/articles/winter16pg22.html
http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-the-dynamic-duo
http://www.worldgastroenterology.org/UserFiles/file/guidelines/probiotics-english-2011.pdf
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