In the evolving world of health and wellness, the buzz around gut health is soaring. The latest hot topic is Prebiotics and Probiotics. These two components are crucial for optimal digestion and overall health. Even though they sound similar they play two different and important roles. In this article, we are going to answer briefly; What exactly are they? And How do they work? Today we’re going to delve into the essential roles of prebiotics and probiotics and why they are crucial for your gut health.
Both Prebiotics and Probiotics are important for maintaining a healthy gut bacteria, referred to as the gut microbiome. They also benefit by preventing diseases, regulating health, secreting antibiotics, and increasing the amount of good bacteria in your gut.
What are Probiotics?
Probiotics are live microorganisms (microbes) that provide many health benefits inside your body when they are consumed in adequate amounts. Known as the “good” bacteria, Probiotics, help balance the gut microbiome by increasing the amount of good bacteria and reducing the growth of harmful ones.
Probiotics work to send food through your gut by affecting the nerves that control the movement of your gut. They can improve your digestion, support immune function, can potential be beneficial for mental health, as well as treat health conditions such as;
- Irritable Bowel Syndrome (IBS)
- Inflammatory Bowel Disease (IBD)
- Infectious Diarrhea
- Diarrhea caused by Antibiotics
- Skin Conditions (eczema)
- Urinary and Vaginal Health
- Preventing Allergies and Colds
- Oral Health
Natural Sources of Probiotics: Fermented Foods
- Kombucha, fermented tea
- Tempeh, fermented soybeans
- Sauerkraut, fermented cabbage
- Cottage Cheese
What are Prebiotics?
Prebiotics are non-digestible food components that promote the growth of beneficial microorganisms in the intestines. Essentially, prebiotics are high fiber foods that act as “food” for the probiotics (good bacteria) in your gut.
Once the probiotics are digested and make it to your colon, they metabolize and ferment which is essential for the prebiotics to survive. This process of metabolizing and fermenting is beneficial for your gut health because it creates a number of other byproducts that can help you in many ways. When the prebiotics are broken down it can result by providing energy for your colon cells, help with mucus production, and aid in inflammation and immunity.
There are many benefits to prebiotics for gut health. With ongoing research to determine what exactly the benefits are, here is a list of what has been found;
- Help regulate bowel movements.
- Produce neurotransmitters that send signals between your gut and brain.
- Stimulate hormones that aid in appetite and appetite suppression.
- Improving bone density by aiding in calcium and phosphorus absorption.
- Improve immune function
- Enhancing the bodies anti-inflammatory response
- Produce good bacteria and decrease growth of bad bacteria
Natural Sources of Prebiotics:
Prebiotics foods are high in certain fibers which are known as fermentable soluble fiber. How your food is cooked determines the amount of prebiotics that are available, due to changes in food composition (cooking or not cooking it.) The three most common types of food prebiotics are found in are resistant starches, inulin, and pectin.
Resistant Starches:
- Boiled and chilled potatoes
- Green bananas
- Barley
- Oats
- Rice
- Beans
- Legumes
Inulin:
- Asparagus
- Dandelion greens
- Garlic
- Artichokes
- Onions
- Soy beans
- Wild yams
Pectin:
- Apples
- Apricots
- Carrots
- Green beans
- Peaches
- Raspberries
- Tomatoes
- Potatoes
The Role of Testing your Food Sensitivity and Allergies:
Understanding your unique gut microbiome can be a game changer for optimizing your health. One of the most effective ways to gain insight into your gut health is through food sensitivity testing and comprehensive blood panels These tests identify specific foods that may be causing reactions, inflammation, or imbalances in gut bacteria.
Now that you have a brief understanding of the distinct roles of pre- and probiotics, and the power they hold in maintaining gut health, optimizing this knowledge for your health journey will be crucial. These components work together to promote a healthy and well-balanced gut microbiome, which essentially is important for digestion, a strong immune system, and overall vitality. By incorporating foods high in prebiotics and probiotics and utilizing food sensitivity and blood panel testing, you can tailor an individualized health plan that addresses your specific needs. Embracing this approach to your health will not only support your gut but enhance your overall well-being, ensuring you are living your healthiest everyday. As science continues to evolve, staying up to date with all things health will keep you informed to living your best life.