Vitamin & Supplement Series: Probotics & Prebotics
Vitamin and Supplement Series: Probiotics and Prebiotics
The final vitamin/supplement in the series is probiotics and prebiotics. This is a newcomer to the supplement/vitamin industry, but it is quickly becoming one of the most popular pills. You may know probiotics as healthy bacteria, like what is present in yogurt. It has been shown to improve digestive health in many ways.
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.”
When looking for a quality supplement, check out the number of bacteria in the pill. The more strains or types of bacteria, the best. Also, the higher the concentration of bacteria, the better. Most probiotic supplements you find in the store only have one or two strains like lactobacillus. Check online to find higher quality supplements.
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.