Nutrition Tip - Prebotics & Probotics
Probiotics and Prebiotics
A new and exciting field of research is flourishing right now, our gut microbiome. This new area of research is opening our eyes to the complexity of our guts and the large role gut bacteria play in our health. Gut bacteria is being linked to digestive issues, allergies, obesity, chronic disease, autism, and many other health related issues. One of the well-researched areas in relation to gut health is the role of probiotics and prebiotics.
Probiotics and prebiotics are food components that play a large role in the health of our digestive system. Prebiotics are natural, non-digestible food ingredients. They help promote the growth of helpful bacteria in your gut. Essentially, they are the food for your gut bacteria. Prebiotics can help improve GI health and possibly enhance Calcium absorption. Food sources include:
- Bananas
- Onions
- Garlic
- Leeks
- Asparagus
- Artichokes
- Soybeans
- Whole wheat
Probiotics are the live cultures. These are the “good” bacteria that live in our guts. They help change or repopulate intestinal bacteria to balance your gut flora. Research has shown that they may help in boosting immunity and overall health, especially GI health. Probiotics have been used in those with irritable bowel syndrome and allergies like lactose intolerance, but the effects vary from person to person. Food sources of probiotics include: fermented dairy products (yogurt, kefir, aged cheese), kimchi, sauerkraut, miso, tempeh, and soy beverages.
Probiotics and prebiotics work synergistically, meaning they have a stronger effect when consumed together. Probiotics are the live bacteria, but they need food to thrive which is where the prebiotics come in. A salad that has tofu, artichokes, onions, and leeks on it is a good example of a synbiotic food. In a supplement form, you may see them marketed as “synbiotics.” While supplements may have a beneficial effect in some, not everyone responds well. It is always best to get the nutrition from foods, as it is usually better absorbed.