You’ve probably heard of probiotics, the good bacteria that can help restore your digestive system and boost your immune system if it’s been compromised. But did you know there are other types of beneficial bacteria called prebiotics? While probiotics help replenish good bacteria in your gut after it has been destroyed, prebiotics provide food and nourishment to the healthy bacteria that are already present in your body.
What are prebiotics?
It’s helpful to know what prebiotics are in order to understand how you can add them into your diet. But first, it’s important that we define probiotics because both prebiotics and probiotics work together synergistically. Probiotic foods contain live microorganisms (most of which are bacteria) that have health benefits for humans. They make their way into our systems through consuming fermented foods (e.g., yogurt), eating raw vegetables, taking supplements, or undergoing a fecal transplantation procedure called a stool transplant—it's basically what it sounds like. Prebiotics, on the other hand, are indigestible carbohydrates that stimulate growth of healthy bacteria in our guts. Prebiotics help feed probiotic organisms so they can flourish; they also may reduce levels of bad bacteria by acting as food sources for good ones. Foods high in prebiotics include onions, garlic, bananas, artichokes, leeks, jicama and asparagus.
Fibre vs. prebiotic foods
Fibre is a form of prebiotic that comes from plants. Since our bodies can’t digest it, we rely on beneficial bacteria (also called probiotics) in our gut to break it down. That said, not all fibre is created equal; some is much better for your body than others. When choosing high-fibre foods, you’ll want to aim for insoluble fibre instead of soluble fibre as insoluble fibre helps reduce cholesterol levels while soluble fibre has been shown to raise LDL levels. In general, most vegetables have a relatively high ratio of insoluble-to-soluble fibre—except legumes which are mainly soluble—so add them into your diet whenever possible. Some examples include artichokes, leafy greens like spinach and kale, broccoli and asparagus.
Dietary sources of prebiotics
Adding prebiotic foods is another great way to help balance your gut bacteria. Examples of high-prebiotic foods include chicory root, onions, garlic, asparagus, leeks, jicama, dandelion greens, lentils and more. Some whole grains are also prebiotic such as oats and barley. And açaí berries are both anti-inflammatory and prebiotic. If you want to learn more about which whole foods contain prebiotics check out our guide:
Healthy Foods That Balance Your Gut Bacteria . If you're interested in adding a supplement containing prebiotics, we recommend Culturelle Probiotic & Enzyme Supplements . The company uses a unique fermentation process that helps support beneficial probiotic growth. It's not a bad idea to use a combination of both fermented foods and supplements for optimal health. When buying supplements, be sure to look for those that are enteric coated. These capsules will protect their contents from stomach acid so they don't get destroyed before reaching your intestines where they can do some good. In addition to being sold individually, Culturelle offers a convenient three-capsule daily pack (which includes free shipping) if you'd like an easy way to add them into your routine.
Making your own probiotic food
Adding probiotic foods to your diet is one of the easiest ways to supplement. By making these foods yourself, you can be sure that they’re packed with live bacteria. Simply combine a cup of buttermilk or kefir with two teaspoons of a probiotic powder such as acidophilus, as well as any other ingredients (e.g., honey, cinnamon) desired in your drink. If drinking isn’t your thing, you can also add prebiotic fiber products such as apple pectin or guar gum (found at health food stores). Use approximately one teaspoon per serving if adding fiber to a soup or stew; for salad dressings use about two teaspoons for every two cups of oil used in making them. Remember to refrigerate after opening. And try not to stress over amounts: As long as there are good bacteria present, it doesn’t matter how much you consume. It will take some time before changes are noticeable, so stick with it! After a month or so of eating prebiotic-rich foods regularly, you should begin noticing positive changes.
Probiotic-rich foods to try out
yogurt, sauerkraut, kimchi, leeks, miso soup, certain fruits like bananas and avocados. Don’t have a probiotic-rich breakfast every day—your body will get used to it. Instead, switch up your prebiotic sources every few days; if you eat yogurt one day, try out kimchi or miso soup on another. Incorporate these foods into your daily meals whenever possible. If a particular food is inconvenient for you (e.g., fermented cabbage doesn’t work with your dinner plans), see if there are any commercially prepared probiotic foods that fit with your diet.
Just make sure they don’t contain sugar, which can feed bad bacteria in your gut. It’s also important to note that not all probiotics are created equal: some strains help with weight loss, while others may actually cause weight gain. For example, Lactobacillus rhamnosus has been shown to help obese mice lose weight by reducing their appetites; Bifidobacterium lactis has been shown to help obese humans lose weight by helping them feel full faster and more often. It's best to choose a brand of probiotic supplements that includes multiple strains of beneficial bacteria so you're covered in case one strain isn't as effective as others at promoting healthy weight loss in humans.
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