You have probably seen products in the grocery store being advertised as rich in pre or probiotics. They are continually trending in the nutrition world and are 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 Are 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. If you are taking antibiotics for an illness, doctors will often recommend that you consume probiotics to replace the healthy bacteria that may have been killed. Probiotics have also been shown to ease the symptoms of IBS and lactose intolerance.
Prebiotics, on the other hand, are substances found in carbohydrates and fiber that our bodies cannot digest on their own. The healthy bacteria in our gut consume this fiber, making prebiotics essential for their survival and functionality. Prebiotics have been linked to improvements in bowel movement regularity, hormone production, and immune system responses.
Our bodies need a balance of both probiotics and prebiotics to maintain a healthy gut.
Probiotic 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 includ kefir, kimchi, pickled vegetables, and sauerkraut. 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.
Prebiotic Foods
There are foods that are naturally rich in prebiotics, mostly fruits, legumes, and vegetables. Technically, all plants contain prebiotics in small amounts, but only some have enough to make a significant difference on your digestive health. Artichokes, chickpeas, and asparagus are prebiotic-rich, as well as onions, garlic, and mushrooms!
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. Speak to your gastroenterologist about your supplement options to receive the best, personalized recommendations for your gut health.
Maintaining a healthy digestive system 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 be sure to do proper research if you are looking to take prebiotic or probiotic supplements. 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!