Gut Check: How to Maintain a Healthy Gut with Prebiotics and Probiotics
On my weekly Target trip, I noticed a sale section for wellness kits, and it got me thinking... Nowadays, there are so many different powders, gummies, and capsules claiming to support a healthier lifestyle. A common wellness trend these supplements target is nurturing your gut health and microbiome. The gut microbiome is the diverse community of trillions of microorganisms that live within our bodies. These microorganisms work together to help with digestion, support the immune system, and even influence mood and overall well-being. However, many of these products are chock full of chemicals and additives that don’t work in your gut’s favor. But good news! You can naturally support a healthy microbiome by incorporating everyday foods rich in prebiotics and probiotics into your diet. Let’s dive a little deeper into what these “biotics” are, how they work, and which food sources they can be found in.
Prebiotics:
Prebiotics are dietary fibers that our bodies can’t digest as enzymes. Unlike other nutrients, they aren’t broken down or absorbed in the stomach. Instead, these fibers act as food for beneficial gut bacteria. As the bacteria in our gut consume prebiotics, they produce short-chain fatty acids, which ease the absorption of essential minerals, improve fat metabolism for weight control, and reduce the risk of type 2 diabetes (1). Some common foods rich in prebiotics are garlic, onions, asparagus, bananas, and whole grains. To kickstart your day with prebiotics, try making overnight oats with bananas or make avocado toast with onions and a sprinkle of flaxseeds.
Probiotics:
Probiotics are live microorganisms ingested through fermented foods to help restore or boost the population of beneficial bacteria in your gut. Often referred to as "good" or "helpful" bacteria, they support a healthy gut microbiome, which is essential for digestion, immune function, and overall well-being. To aid the vitality of this “good bacteria,” it is best to avoid red meat, high-fat dairy products, and fried foods as these items promote the growth of “bad bacteria.” Additionally, many healthcare professionals recommend obtaining probiotics from foods rather than supplements because the doses of microbes found in supplements are overly potent (2). To add probiotics to your diet, consider shopping for kefir, sauerkraut, kimchi, miso, and tempeh. While the weather is still chilly, try making a soup with tempeh and miso paste to nourish your gut.
In a world filled with trendy supplements and flashy wellness kits, it’s refreshing to remember that nurturing your gut health doesn’t have to be complicated! By focusing on natural, whole-food sources of prebiotics and probiotics, you can empower your gut health through simple dietary choices to boost digestion, support immunity, and improve overall well-being. So, next time you’re grocery shopping or planning a meal, think about choosing ingredients that nourish and support your gut microbiome.
References:
Conlon MA, Bird AR. The impact of diet and lifestyle on gut microbiota and human health. Nutrients. 2015;7:17-44.
Ji, J., Jin, W., Liu, S. J., Jiao, Z., & Li, X. (2023). Probiotics, prebiotics, and postbiotics in health and disease. MedComm, 4(6), e420. https://doi.org/10.1002/mco2.420