What Even Are Probiotics?

There are two words we hear constantly nowadays that are often not explained: probiotics and prebiotics. So what are these mythical things and what do they do for us?

Probiotics

Probiotics, commonly referred to as "good" bacteria, are living microorganisms that have various health advantages, particularly in the context of preserving gut and digestive system well-being. When consumed in adequate amounts, probiotics actively work to restore the balance of beneficial bacteria within your gut. Their track record includes improvements in digestive functionality, immune system support, inflammation reduction, and more. Given the diversity of probiotic species and strains, it is beneficial to incorporate a range of gut-friendly foods and probiotics into your diet to maximize the potential advantages.

Examples of Probiotic Foods:

• Yogurt

Both regular and Greek yogurts provide sources of probiotics, but be sure to check the label and confirm that it contains live active cultures. For additional health purposes, try to grab the plain, unsweetened varieties of yogurt at the store instead of those containing high amounts of added sugars, which lessen the benefits of probiotics.

• Kefir

Kefir is a fermented milk drink made from cow's or goat's milk. Similar when choosing yogurt, stick to the plain, unsweetened versions. I often add kefir into my smoothies to thicken them up instead of another liquid.

• Sauerkraut

Sauerkraut is loaded with probiotics, traditionally being made with green cabbage. Nowadays, kraut has been made from a range of vegetables including red cabbage, carrots, beets, radishes, and more. Make sure to choose a fermented kraut from the refrigerated section of the grocery store instead of the pantry or canned-food aisles. The refrigerated kraut should mention "live action cultures" on the label.

• Kombucha

Aim for the Kombucha options lowest in added sugars.

• Pickles

Not all pickles are the same when it comes to probiotics. Choose fermented pickles from the refrigerated aisles and remember to look at the label for "live active cultures."

• Kimchi

• Miso Paste

• Cultured Cottage Cheese

• Cultured Farmer Cheese

• Probiotic Coconut Yogurt

• Tempeh

Prebiotics

Prebiotics are non-digestible dietary fibers and compounds that serve as a food source for probiotics in your gut. Unlike probiotics, which are the live microorganisms, prebiotics are essentially the "fuel" that helps promote the growth and activity of these beneficial bacteria in the digestive system.

Examples of Prebiotic Foods:

• Garlic

• Onions

• Asparagus (raw)

• Avocado

• Banana

• Barley

• Flaxseeds

• Legumes: chickpeas, red kidney beans, lentils, and peas

• Wheat bran

• Whole oats

Why do we want more of these foods in our diet?

1. Improved Digestive Health: Incorporating probiotics and prebiotics into your diet can help promote a balanced and healthy gut microbiome. Probiotics assist in maintaining a diverse community of beneficial bacteria in your digestive system, which can aid in digestion, alleviate digestive issues like diarrhea and IBS, and support overall GI health.

2. Enhanced Immune Function: A healthy gut microbiome is closely linked to a strong immune system. By consuming probiotics and prebiotics, you can foster the growth of beneficial bacteria that play a role in improving your body's immune defenses, potentially reducing the risk of infections and illnesses.

3. Potential Mental Health Benefits: Emerging research suggests a connection between the gut and the brain, known as the gut-brain axis. Probiotics and prebiotics may contribute to this connection by supporting mental health. Some studies indicate that a balanced gut microbiome can positively influence mood and reduce symptoms of anxiety and depression.

4. Overall Well-being: Probiotics and prebiotics can contribute to your overall health and well-being by helping maintain a harmonious balance of microorganisms in your gut. A balanced gut microbiome is associated with various health benefits, from improved nutrient absorption to reduced inflammation, potentially leading to a healthier and more vibrant life.

Including probiotics and prebiotics in your diet through foods like yogurt, kefir, fruits, vegetables, and whole grains, or through dietary supplements when needed, can be a valuable step toward supporting your digestive and overall health. However, it's essential to consult with a healthcare professional, like a registered dietitian (RD), for personalized recommendations, especially if you have specific health concerns or dietary restrictions.

Sources:

Foster, K. (2020). The Probiotic Kitchen. Quarto Publishing Group USA Inc.

Atlas Biomed. (2023, October 2). What are Pre- and Probiotics: Which Foods and How Do They Work? [Infographic]. Atlas Biomed. https://atlasbiomed.com/blog/what-are-pre-and-probiotics-which-foods-and-how-do-they-work/