Probiotics, Prebiotics, and Your Gut Microbiome

If you keep up with nutrition trends, probiotics and prebiotics have likely come up on your radar. While their popularity is gaining traction, their existence and importance is anything but new. Similarly spelled and pronounced, probiotics and prebiotics are often confused. However, they are definitely different. Probiotics are live, beneficial bacteria. Prebiotics, on the other hand, are nondigestible fiber that feed the beneficial bacteria in your gut. You may be thinking... BACTERIA? Why would I want to be eating foods (or taking supplements) of live bacteria or purposely feeding bacteria in my gut?!! Well, great question — keep reading!

Your gut naturally hosts hundreds of different species of bacteria, along with other microorganisms. This is called the gut microbiome. This complex web of microorganisms, work to maintain a healthy, balanced gut. With 70% of your immune system in your gut, your microbiome is essential in keeping you healthy! In addition to immune health, food digestion, weight management, and the production of some vitamins are reliant on having a healthy gut microbiome. Even if you haven’t paid attention to it before, your microbiome is a silent, unseen, area that makes a HUGE impact on your body.

Let’s dig into your gut microbiome, what impacts it, and how it impacts you. For starters, the balance of good vs bad bacteria can be negatively impacted by quite a few things. Stress, lack of sleep, a diet high in processed foods, or after taking antibiotics (to name a few), can all put your good vs bad bacteria ratio out of whack. For example, have you ever noticed an upset stomach or loose stools when taking antibiotics? While you may need antibiotics to kill the bad bacteria during an infection, the antibiotics can also kill the good bacteria, causing an imbalance in your microbiome. Other potential side affects of an altered microbiome can be food intolerances, skin irritation, inflammation, weight changes, and more. Research has even tied some autoimmune disorders and diseases to poor gut health. Because of how big of a role your gut microbiome plays in your health, it’s important to keep your gut in check. That’s where probiotics and prebiotics come in to play. Incorporating sources of both can help you maintain a healthy microbiome and a balanced ratio of good vs bad bacteria in your gut.

Prebiotics can easily be found in high fiber foods. Dark leafy greens, beans, whole grain foods, oats, etc are all simple ways to increase your prebiotic intake. Increasing your fruit and vegetable intake, along with whole grains, can help ensure you are getting enough gut food. For more information on high fiber foods, head over to my blog post “Full on Fiber.”

Since probiotics are live bacteria, their intake can be a bit trickier. Fermented foods typically are the best source. I've compiled a list of foods that are known sources of probiotics. Always check the labels to verify that active cultures are included, even if the food is listed below. Doing this can also help make sure you are consuming a variety of probiotics, which only amplifies their benefits.

Probiotics in Food:

Yogurt

Tempeh

Kombucha

Kefir

Sauerkraut (raw and unpasteurized)

Kimchi

Miso

Some types of cheese (check the label for active cultures)

Obviously the best way to increase your prebiotic and probiotic intake is naturally, through food. While it may be easy to get prebiotics, probiotics can be more challenging for some people. The foods that are rich in probiotics are often an acquired taste and not part of the average American diet. You may not even know what some of the foods I listed are-- which is totally ok! Even so, I definitely encourage you to give them a try, or at least google them to learn more. From personal experience, the first time I tried kombucha, I wasn't a fan. But after trying different brands and flavors, I now look forward to drinking it every day. Try mixing and matching with different probiotic and prebiotic rich foods. Since there are a large variety of probiotic strains, getting your fix from a variety of sources and strains is ideal for your gut microbiome. In addition, start slow and don’t introduce new foods all at once. It may take your tummy some time to catch up. A little gas and bloating may occur at first but your body should adjust.

Lastly, if you can’t get on board with eating foods with probiotics, there are other ways to keep your microbiome healthy. Working with a Registered Dietitian can help you find a good fit if you decide to meet your probiotic needs through supplements. With so many different strains of probiotics, working with a professional can help simplify the process so you get the most bang for your buck. In addition, since probiotics fall under supplements, their packaging, claims, processing, and content is held to no regulation by the FDA. This can make probiotic (or any supplement) shopping confusing and misleading. However, with the right guidance you will be having a happy tummy in no time!