• Blog Post

  Though we don't often think about it, our bodies are brimming with bacteria. Experts estimate that there are trillions of microorganisms in the average human body. While we often think of bacteria as something "bad" that we should eliminate, the truth is that we couldn't survive without it.

  This is especially true when we talk about gut health. The microbiome in our gut helps us digest food and minimize inflammation.

  If you've ever heard of prebiotics and probiotics, both trending buzzwords in the wellness industry, you might already know how far people will go to protect that microbiome. These helpful foods and supplements ensure the survival of the friendly bacteria we need. However, you may need to learn why or how they work.

  Probiotics and Prebiotics: What Are They?

  Both probiotics and prebiotics are great for your gut, but they work differently. Getting each of them into your diet as food or supplements can help your friendly gut bacteria thrive.

  Probiotics

  Probiotics are "good" bacteria in your gut. This includes many different strains of bacteria, though the most common types are Lactobacillus and Bifidobacterium. Both of these probiotic types help you break down and digest the food you eat.

  If you choose to take probiotics via dietary supplements, you'll find that the label includes information about the strain of bacteria included. Different bacteria strains can help with different health conditions, so researching the right probiotic for your needs is crucial.

  Probiotics also exist in certain foods. Though you will only sometimes know what strain of bacteria you're eating, these foods can make adding probiotics easy. It also makes avoiding taking a supplement on an empty stomach easier.

  Prebiotics

  Unlike probiotics, prebiotics don't contain bacteria. Instead, they're high-fiber carbohydrates that feed the microorganisms in your gut. Though you can find prebiotic supplements, you may not need them if you already eat enough of the types of food your gut bacteria thrives on.

  Your body ferments prebiotic foods inside your colon. This slow process allows your body to break down these foods for essential nutrients.

  Prebiotics are a helpful resource when you're trying to balance the makeup and function of bacteria in your microbiome.

  How Your Diet Affects Your Gut Health

  As you might expect, the types of foods you eat play a major role in your gut health. Every food you eat introduces new bacteria to your gut, which impacts the bacterial "community" inside it.

  Too much of certain types of foods, such as harmful fats or simple sugars, can lead to a microbial imbalance. This can decrease the beneficial microbes in your body.

  A diet rich in fermentable plant fibers and foods that fight inflammation, on the other hand, can promote the growth of "good" bacteria. These good types of bacteria can help protect our gut health.

  This, in turn, can help our overall health. Research has linked gut health with our immune system regulation, with more diverse gut bacteria associated with better health overall.

  Foods Rich in Probiotics and Prebiotics

  If you hope to get more prebiotics and probiotics onto your plate, there are plenty to choose from.

  Probiotics are more common in fermented foods. You can get them from the following sources:

  • tempeh
  • sauerkraut
  • kimchi
  • yogurt
  • raw cheese
  • pickles
  • kefir
  • miso
  • kombucha
  • apple cider vinegar
  • traditional buttermilk
  • natto

  It's worth noting, however, that you would have to eat large quantities of probiotic foods to significantly impact your gut microbiome. This is why many people choose to take probiotic supplements: unless your diet already leans toward the foods above, eating fermented foods now and then won't make much of a difference beyond getting extra nutrients.

  Prebiotic foods, on the other hand, come from indigestible plant fibers. While many plant-based foods contain some amount of prebiotics, there are a few foods that have more than others:

  • asparagus
  • bananas
  • apples
  • onions
  • leeks
  • garlic
  • barley
  • oats
  • wheat bran
  • cocoa
  • flaxseeds
  • chicory root
  • jicama root
  • seaweed
  • dandelion greens

  Like all plant matter, prebiotic foods are best eaten raw when possible. Cooking them can reduce their nutritional content, though some cooking methods are less detrimental than others.

  If you're hoping to eat more of the best foods for a healthy gut, combining the lists above can help. Eating yogurt with a banana or adding kimchi to stir-fried tempeh, for example, can ensure that you feed your gut biome precisely what it needs. This combination of pro- and prebiotics is called a "synbiotic," and you can also find synbiotic supplements that combine the best of both worlds.

  Side Effects of Probiotics and Prebiotics

  Both probiotics and prebiotics are safe for most people. Because they occur naturally in food and probiotics include bacteria that already exist in our gut, most people have no side effects after eating pro- or prebiotic-rich foods or supplements.

  Sometimes, however, you may experience side effects as your gut microbiome gets used to the bacteria you add. The most common side effects include gas, bloating, constipation, and increased thirst. For most people, these side effects disappear after a few weeks.

  In rare cases, your body can have an allergic reaction to the new bacteria you're introducing to your gut. The most common signs include stomach pain, redness, or hives. If you experience these side effects, contact a medical professional.

  Protect Your Gut to Protect Your Health

  Though most of us don't consider our gut health when putting food on our plates, the truth is that the right foods and supplements can be crucial. Getting more probiotics and prebiotics can help digestion, reduce inflammation, and more.

  If you struggle to get enough of the healthy foods mentioned in your diet, consider supplements to encourage your friendly gut bacteria. We offer several types of probiotic, prebiotic, and synbiotic supplements that make it easy to support your digestive health, so be sure to take a look at our products!

• Related Content
   Related Content

  We encourage you to take advantage of this related Wellness content on our website.

  

  Antibiotics Contributing to Obesity?

  Your intestinal tract, AKA "the gut" is becoming something more and more scientists are paying attention to for a wide variety of illnesses and long term health issues. Antibiotics may be helpful at times but need to taken with precaution.

  ---

  

  For Better or Worse - Cooking Changes Food

  Is healthy food still healthy AFTER you cook it? If you want to continue to improve your overall health and wellbeing OR you've been trying to improve a chronic health condition like diabetes, high blood pressure, or heart disease, then you MUST know how food preparation (cooking) can positively or negatively impact your health.

  ---

  

  Healing the Gut with an Elimination Diet

  Many of us struggle with maintaining balanced gut bacteria and optimal gut health. Want to know what is causing you tummy trouble? Why not try an elimination diet?

  ---

  

  How to Improve Microbiome Imbalance

  How can you ensure you maintain a healthy gut? What daily lifestyle changes can you make to keep stomach upsets and digestive problems at bay? Try these tips and you should see improvements in your digestion in no time.

  ---

  

  How to Improve Your Gut Health by Avoiding These 13 Toxic Foods

  We've all heard the phrase "You are what you eat," but there's more truth to it than you can ever imagine! Being aware of what you eat and avoiding toxic foods will improve your gastrointestinal health. Keep reading to learn which foods to avoid for a healthier, happier gut.

  ---

  

  The Importance of Probiotics: Everything You Need to Know

  Is taking a probiotic supplement worth it? Aren't probiotics made from bacteria? Shouldn't we avoid unnecessary bacteria? Read on to answer your probiotics questions.

  ---

  

  What is a Probiotic and How Does it Affect Our Immune System Health?

  The term "probiotic" refers to bacteria that live within our bodies and perform beneficial functions. Research is focusing on how the bacteria that live within our bodies affects our health and our immune system.

  ---

• Discussion Forum
  Are you human? Enter Code Incorrect Captcha Code

  ×

  ×

  Questions or Feedback?

  Ask questions. Share your thoughts.  Note that we cannot answer questions relating to specific medical conditions - please refer those to your qualified healthcare provider.

  Post a new Comment or Reply to an existing one. Help for using the Discussion Forum.

  Post Comment

  Comment is required

  
  Post

  Discussion Forum Help

  ---

  Comments are displayed in order of the last one posted so the most recent one is at the top and the oldest one at the bottom.

  Replies within a Comment are displayed in reverse order with the oldest one at the top and the most recent one at the bottom.

  Each post identifies who made the post and the date and time the post was made.

  Mouse over the icons for tooltips that explain what they mean.

   

  If you see this icon you can attach an Audio file to your post.

  ---

   

  If you see this icon you can attach a Document file to your post.

  ---

   

  If you see this icon you can attach an Image file to your post.

  ---

   

  If you see this icon you can attach a Video file to your post.

  You will see the Ban icon (Report Post as SPAM) immediately following the Timestamp of the post. Click this icon if you feel strongly that the content posted is not appropriate and should be reviewed by the Forum Moderator. You will be provided with a confirmation dialog to be sure you wish to submit this post for review. If submitted, the Forum Moderator will be notified to review the post and will determine what type of action to take.

  Click in the upper right corner of this Help modal or anywhere on the web page outside of the modal to exit Help.

  ×

You are idle for seconds.