Probiotics and prebiotics are often synonymous with the nutrients needed in a sensible diet. They are continually trending in the nutrition world and often used to market dairy products such as Greek yogurt or kefir. Although they seem pretty mainstream and similar in spelling, they are quite different in their function when it comes to balancing your gut health. Understanding the differences will allow you to make informed choices for your diet and choose options that work for your lifestyle.
What is the difference between probiotics and prebiotics?
Probiotics are live bacteria found in some foods and supplements that have been found to provide a multitude of health benefits, especially for your gut.
Prebiotics, on the other hand, are substances found in carbohydrates and fiber that we cannot digest on our own. The healthy bacteria in our gut eat prebiotics or fiber. Essentially, prebiotics are fibers that consume friendly bacteria throughout our digestive system.
Our bodies need a balance of both probiotics and prebiotics to maintain a healthy gut.
What are some probiotic-rich foods?
There are various foods that are naturally high in probiotics, such as plain yogurt. If you are looking to add healthy bacteria to your diet opt for plain yogurt that contains live cultures. Fermented foods are also a great choice when seeking to add probiotics to your meal plan. Some fermented options include
kefir,
kimchi,
pickles,
pickled vegetables, and
sauerkraut.
Bonus: sauerkraut is considered symbiotic as it contains both pro- and prebiotics. When going the fermented route, make sure to avoid foods that have been pasteurized as this process kills off the good bacteria that you are in search of.
What are some prebiotic-rich foods?
Just like probiotics, there are foods that are naturally rich in the nutrients you are in search of. Prebiotics are types of fiber that can be found in many fruits, legumes, and vegetables. These options support a healthy digestive system and have been proven to provide positive immune function.
What about gut health supplements?
Although there are some high-quality supplements on the market, try to derive your probiotics and prebiotics from naturally occurring sources first. Most supplements are very bacteria-specific and focus on providing your gut with certain healthy bacteria while leaving out other essentials. Oftentimes the provided bacteria come in different concentrations and quality based on the brand you purchase from. Most leave out fiber-rich bacteria to aid in healthy bacteria’s healthy consumption. If you opt into the supplement route, choose wisely, and do proper research. Speak to your gastroenterologist about your supplement options to receive the best, personalized recommendations for your gut health.
Maintaining a healthy gut is essential to overall health. Focus on consuming both probiotics and prebiotics to ensure that your gut is working most efficiently. Choose options that are close to nature and reach for the supplements as a last resort option. If you have concerns about your current gut health or need additional advice on the best options for you, don’t hesitate to schedule an appointment with us to learn more.