Pre/Probiotics
Summary
Pre/Probiotics [Bifidobacterium (Bifidum), Lactobacillus, Akkermansia, etc.] Modulates gut bacteria, prevents inflammation and protects from many diseases, including colorectal cancer, infections of the intestines and diarrhoea, inflammatory bowel diseases (Crohn's, ulcerative colitis), and even depression/anxiety scores. Feeds on plastics, acting as a protective factor against micro-plastic exposure. Aids in the digestion of carbohydrates. Digests fiber, therefore best used in tandem with a diet consisting of ample whole grains and vegetables. High levels can cause invasive infection if immune function is low. Reduces ‘bad bacteria’ density aiding chronic stomach inflammation. Reduces skin and soft tissue inflections, including cellulitis and sepsis. Relieves IBS symptoms and the frequency and intensity of abdominal pains. Improves skin conditions such as eczema. Reduces incidences of dental caries. Significantly reduces fat mass, obesity-related biomarkers, and leptin resistance. Reduces diarrhea, bloating and cramps. Maintains beneficial cholesterol levels. Reduces cold, flu and allergy symptoms.
With a good balanced diet, people should not supplement more than 20 Billion CFU of probiotics per day. Doing so can cause SIBO. Avoid: Refined Sugar, Seed-Oils, Refined Grains, Artificial Sweeteners, Excess saturated fat, Cortisol, Lack of sleep, Lack of exercise, Alcohol consumption. As all these disrupt the gut microbiome.
In recent years, the terms "prebiotics" and "probiotics" have become increasingly prevalent in discussions about health and wellness. As research continues to unveil the critical role our gut microbiome plays in overall health, understanding these two components and how they contribute to a balanced gut environment becomes essential. This article delves into what prebiotics and probiotics are, their benefits, sources, and how to incorporate them into your diet for optimal health.
What are Probiotics?
Probiotics are live microorganisms, often referred to as "good" or "friendly" bacteria, which provide numerous health benefits when consumed in adequate amounts. These microorganisms primarily reside in the gut and contribute to a balanced intestinal flora, aiding in digestion, boosting the immune system, and potentially reducing the risk of certain diseases.
Benefits of Probiotics
Improved Digestive Health: Probiotics help maintain a healthy balance of gut bacteria, which can alleviate digestive issues such as diarrhea, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD).
Enhanced Immune Function: By promoting the growth of beneficial bacteria, probiotics can enhance immune response and reduce the frequency and duration of infections.
Mental Health Benefits: Emerging research suggests a strong connection between gut health and mental health, indicating that probiotics may help alleviate symptoms of anxiety, depression, and stress.
Weight Management: Some studies have shown that certain probiotic strains can aid in weight loss and the reduction of belly fat.
Sources of Probiotics
Probiotics can be found in various fermented foods and dietary supplements. Common sources include:
Yogurt: Contains live cultures such as Lactobacillus and Bifidobacterium.
Kefir: A fermented milk drink rich in probiotics.
Sauerkraut: Fermented cabbage that provides beneficial bacteria.
Kimchi: A Korean dish made from fermented vegetables.
Kombucha: A fermented tea that contains a variety of probiotic strains.
Miso: A Japanese seasoning produced by fermenting soybeans.
What are Prebiotics?
Prebiotics are non-digestible food components that promote the growth and activity of beneficial microorganisms in the gut. Essentially, they serve as food for probiotics, ensuring these beneficial bacteria thrive and maintain a healthy gut environment.
Benefits of Prebiotics
Enhanced Gut Health: By feeding the good bacteria, prebiotics help maintain a balanced microbiome, improving overall gut health and function.
Better Nutrient Absorption: A healthy gut microbiome aids in the absorption of essential nutrients, including calcium and magnesium.
Reduced Risk of Chronic Diseases: Prebiotics have been linked to a lower risk of conditions such as obesity, type 2 diabetes, and cardiovascular disease by promoting a healthy gut environment.
Improved Mental Health: Similar to probiotics, prebiotics also contribute to the gut-brain axis, potentially improving mental well-being.
Sources of Prebiotics
Prebiotics are found in various plant-based foods rich in fiber. Key sources include:
Garlic: Contains inulin, a type of prebiotic fiber.
Onions: Rich in prebiotic fibers such as fructooligosaccharides.
Leeks: Another excellent source of inulin.
Asparagus: Contains both inulin and fructooligosaccharides.
Bananas: Particularly when slightly under-ripe, bananas are a good source of prebiotic fiber.
Whole Grains: Foods like barley, oats, and wheat bran are high in prebiotic fibers.
How to Incorporate Prebiotics and Probiotics into Your Diet
Achieving a balanced gut microbiome requires a combination of both prebiotics and probiotics. Here are some tips to incorporate them into your daily diet:
Start Your Day with Yogurt: Include a serving of yogurt with added fruits like bananas or berries for a combined dose of probiotics and prebiotics.
Add Fermented Foods: Integrate fermented foods like kimchi, sauerkraut, or miso into your meals.
Snack on Fiber-Rich Foods: Choose snacks like raw garlic, onions, and leeks, or add them to salads and dishes.
Opt for Whole Grains: Replace refined grains with whole grains such as oats, barley, and wheat bran.
Consider Supplements: If dietary sources are insufficient, prebiotic and probiotic supplements can be beneficial. Consult with a healthcare professional to choose the right ones.
Understanding the roles of prebiotics and probiotics is essential for anyone looking to improve their gut health and overall well-being. These dietary components work synergistically to create a balanced and healthy gut microbiome, contributing to better digestion, enhanced immunity, and even mental health benefits. By incorporating a variety of prebiotic and probiotic-rich foods into your diet, you can support your gut health and pave the way for a healthier future.
High Pre/Probiotic Foods (from highest to lowest)
Kefir
Miso
Greek Yoghurt
Cheese
Onions
Garlic
Grapes
Kimchi
Sauerkraut
Whole Milk
Oats
Flax Seeds
Pickles
Red Wine
Fish Oil
Sourdough Bread
Asparagus
Bananas
Apples
Cocoa
Seaweed
Shiitake Mushrooms
References
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Harvard Health. (2024, June 3). Probiotics and prebiotics: what’s really important. https://www.health.harvard.edu/nutrition/are-you-getting-essential-nutrients-from-your-diet
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Upton, S. (2022, October 14). Probiotics versus Prebiotics, explained. Inner Health. https://innerhealth.com.au/blogs/gut-health/probiotics-versus-prebiotics-explained
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