Blog #22: Pre- and Probiotics

I have been getting a lot of questions about pre- and probiotics recently during my day job. So I thought I would take a moment to talk about it! These are healthy bacteria that can improve your gut health, as well as your overall health. These two types will help to change your gut flora (or also called microbiome). Now, research on these two types have been recent (like past 15 years or so), so new research is still coming out about them. Always ask your Doctor or Dietitian about any research updates when you get a chance. 

Let’s start with prebiotics. Prebiotics are basically indigestible fibers. Meaning, your body cannot break these fibers down, so they travel to the gut and are basically fermented by your gut bacteria. These fibers help with healthy digestion. Any food with a good amount of fiber can be considered a good prebiotic source. This foods can include but are not limited to: asparagus, artichoke, garlic, onion, peas, beans, wheat, and bananas. 

While prebiotics can be helpful to your body, it can still cause some side effects. One may experience bloating, gas, cramping, or even diarrhea by eating prebiotics. Always follow correct dosage instructions on packaging, or eat the correct serving size of food recommended. Do not push your body into discomfort for the sake of health. 

Probiotics are slightly different. Probiotics are the living organisms to improve, or to even restore, your gut microbiome. You already have living organisms in your gut, but some of the living organisms can be more harmful than helpful. So probiotics help to grow and strength your good bacteria, while helping to protect you from the bad. There are also times where your gut bacteria could need boosting. For example, if you take antibiotics. After you finish your antibiotics, some people may need to take a probiotic to replace and strengthen their gut microbiome, since the antibiotic may have weakened your gut microbiome. Consult your doctor and see if you may benefit from a probiotics after a round of antibiotics.

You can eat foods that are fermented, like sauerkraut, kimchi, yogurt, kefir, cottage cheese, kombucha, pickles, and miso to get probiotics. When you choose foods, make sure you read the label so you see the words “live and active cultures” on the packaging. Some probiotics can be damaged or destroyed during food preparation and processing.

There seems to be no specific research about side effects when taking probiotics, but caution is always necessary when dealing with new things. People with naturally weak immune systems may need to discuss any probiotics or supplements with their health care provider first. If you are introducing new bacteria in your gut, you may experience symptoms like diarrhea, gas, bloating, or stomach pain. But once you take probiotics over a long period of time, your symptoms should go away. 

There is a lot of talk about how a healthy gut can help a healthy mind. While this may have some merit, more research needs to be conducted. Nutrients can help your gut, but nutrients can also get into your bloodstream and help other organs or body parts too. Eating healthy can impact your overall health, but your gut is a big part of your bodily anatomy.

In conclusion, you need the probiotics, or the healthy gut bacteria, and then the prebiotics act as the food sources for the good bacteria. Both work together to help your body work in top shape. 

Practical Ways Towards Peachy Living

1) See how you can get healthy fiber into your daily diet. An average, healthy adult should aim for 30 grams of fiber/day.

2) See if you can slowly start introducing foods/drinks with probiotics into your daily life. Aim for one new food/drink per week.

3) Try to get your nutrients from foods first, before turning to medicines or supplements.