Looking after our gut is so important to many aspects of our health. Here’s what you need to know:
The Difference between Probiotics and Prebiotics
- Probiotics are beneficial live bacteria found in certain foods or supplements. They promote a healthy balance of gut bacteria which protect you from harmful bacteria, and provide numerous other health benefits.
- Prebiotics are the nutritious foods that the beneficial bacteria in your gut feed off. They are types of fibre found in vegetables, fruits and legumes that humans can’t digest but your good gut bacteria can.
Benefits of probiotics
- Prevention and treatment of diarrhoea
- Certain strains can help keep your heart healthy
- Improve symptoms of depression and other mental health conditions
- Reduce severity of certain allergies and eczema
- Reduce symptoms of certain digestive disorders
- Boost your immune system
- Help address obesity and help you lose weight
Which foods are prebiotic?
- Legumes, beans, and peas
- Oats
- Bananas
- Berries
- Jerusalem artichokes
- Asparagus
- Garlic
- Leeks
- Onions
Which foods are probiotic?
- Kefir (water)
- Kombucha tea (SCOBY)
- Sauerkraut
- Kimchi
- Yogurt (soya)
- Fermented nut cheese
- ACV with mother
- Miso
- Tempeh
- Some types of pickles / pickled vegetables (unpasteurized)
Should I take probiotic supplements?
- Not always effective as they claim
- May be limited in strains and concentrations of probiotics
- May not make it past your stomach acid
- Only work in the presence of prebiotics to feed the probiotics
- Better to include varied live foods and fibre in regular diet
- Most critical to take after a course of antibiotics or stomach upset
- Buy probiotics from the fridge not shelf and look for highest number of strains and concentrations
How does food affect the gut microbiome?
- Antibiotics disrupt balance in the gut bacteria as they kill all bacteria
- A high sugar and high fat diet negatively influences the gut bacteria
- Once you regularly feed the wrong bacteria, they’re able to grow faster and colonize more easily, without as many helpful bacteria to prevent them from doing so
- Harmful bacteria and less healthy gut flora is associated with higher BMI
- Foods treated with pesticides may have negative effects on the gut bacteria
Summary
Keeping your gut bacteria balanced is important for many aspects of health.
To do this, eat plenty of both prebiotic and probiotic foods daily, as they will help promote the most ideal balance between good and bad gut bacteria.
Having a healthy balanced diet should give you the right amounts of pre & probiotics.
Taking supplements may be ineffective and expensive. Also, it’s possible to go overboard or have side effects. Start with reduced dosage and gradually build up. Symptoms usually subside after a few weeks.
