Maintaining a healthy gut microbiome is essential for overall well-being. One of the easiest ways to support a healthy and diverse gut microbiome is to eat a variety of prebiotics and probiotics. While they sound similar, they serve distinct functions in supporting our digestive and immune systems. Understanding the difference between the two and how to incorporate them into your diet can have really impactful effects on your health.

What Are Probiotics?

Probiotics are live beneficial bacteria that naturally reside in our gut. They help maintain a balanced microbiome, aid digestion, and bolster the immune system. By replenishing beneficial bacteria in the intestines, probiotics can help protect against harmful pathogens and support various bodily functions, including metabolism, mental health, and immune response.

Probiotic-Rich Foods:

• Yogurt (I love Nancy’s Probiotic Greek Yogurt)
• Kefir (fermented milk drink rich in diverse bacterial strains)
• Sauerkraut (I love Hawthorne Valley and Bubbies)
• Kimchi (I love Mother-in Law’s Kimchi)
• Kombucha (note: kombucha is often high in sugar and may not be a great fit if you have yeast overgrowth)

Benefits of Probiotics:

1. Enhanced Digestive Health: Probiotics help break down food, making nutrients more bioavailable. They also support regular bowel movements and help alleviate digestive disorders like bloating, constipation, and diarrhea.
2. Stronger Immune System: A large portion of the immune system resides in the gut. Probiotics enhance the gut barrier and support the body’s defense against infections and illnesses.
3. Mental Health Support: Emerging research suggests a connection between the gut and brain, known as the gut-brain axis. Probiotics may help improve mood and reduce symptoms of anxiety and depression by supporting neurotransmitter production.
4. Reduction of Inflammation: Certain probiotic strains help regulate the body’s inflammatory response by producing short chain fatty acids (SCFA’s) like butyrate, which reduces chronic inflammation linked to diseases like obesity, diabetes, and autoimmune conditions.
5. Balanced Gut Microbiome: A diverse and balanced microbiome supports overall gut health and prevents the overgrowth of harmful bacteria that can lead to digestive discomfort and illness.

What Are Prebiotics?

Prebiotics are fibers and compounds like beta-glucans and resistant starch that humans can’t digest (but our gut microbes love them!). They are essentially food for our good gut bacteria. By nourishing these bacteria, prebiotics help support a healthy microbiome by promoting the growth of good bacteria while keeping harmful bacteria in check. Unlike probiotics, which are live organisms, prebiotics are found in certain fiber-rich foods and are essential for sustaining the gut flora.

Prebiotic-Rich Foods:

• Asparagus
• Bananas (especially underripe bananas)
• Cooked and cooled starches – like oats, rice, and potatoes
• Apples
• Tigernuts (try baking with tigernut flour for a prebiotic-rich treat!)
• Sunchokes/ Jerusalem artichokes
• Garlic
• Onions

Benefits of Prebiotics:

1. Gut Microbiome Support: Prebiotics serve as fuel for beneficial gut bacteria, allowing them to flourish and improve overall gut health.
2. Improved Digestion: Prebiotic fiber promotes regular bowel movements by adding bulk to stool, preventing constipation and bloating while enhancing nutrient absorption.
3. Reduced Risk of Chronic Disease: A diet rich in prebiotic fibers has been linked to a lower risk of metabolic disorders such as obesity, type 2 diabetes, and heart disease.
4. Stronger Gut Barrier: Prebiotics help strengthen the gut lining, reducing the risk of leaky gut syndrome and improving immune function.

Why Are Both Prebiotics and Probiotics Important?

A harmonious relationship between prebiotics and probiotics is essential for optimal health. Probiotics introduce beneficial bacteria into the gut, while prebiotics act as their fuel, allowing them to thrive and maintain balance. When these two work together, they:

• Support healthy digestion and regularity.
• Strengthen the immune system by reducing inflammation and promoting the production of beneficial gut bacteria.
• Contribute to mental well-being by influencing neurotransmitter function.
• Help prevent and manage various chronic diseases linked to gut health.

How to Incorporate Prebiotics and Probiotics into Your Diet

1. Pair Prebiotic and Probiotic Foods: Try eating yogurt (probiotic) with bananas (prebiotic) or kimchi (probiotic) with a fiber-rich grain bowl (prebiotic) to maximize their benefits. Try making my prebiotic baked oats and top with some Greek yogurt!
2. Diversify Your Diet: A varied diet rich in fruits, vegetables, whole grains, and fermented foods will naturally provide both prebiotics and probiotics.
3. Consider Supplements: If you struggle to get enough from food alone, high-quality prebiotic and probiotic supplements can be a beneficial addition. See my Fullscript store for trustworthy and high-quality supplements.

Citations

Jenkins, G., & Mason, P. (2022). The role of prebiotics and probiotics in human health: A systematic review with a focus on gut and immune health. Food & Nutrition Journal, 7, 245. https://www.hsis.org/wp-content/uploads/2022/08/Food-Nutrition-Journal-The-Role-of-Prebiotics-and-Probiotics-in-Human-Health-A-Systematic-Review-with-a-Focus-on-Gut-and-Immune-Health.pdf

Micenková, L., Brodíková, K., Smetanová, S., Bosák, J., Šmajs, D., Andrla, P., & Budinská, E. (2024). High colonization by probiotic Escherichia coli A0 34/86 strain is associated with a less diverse microbiome related to children’s age. Beneficial Microbes, 15(1). https://www.wageningenacademic.com/doi/10.3920/BM2023.0101

Larsen, O. F. A., Claassen, E., & Brummer, R. J. (2020). On the importance of intraindividual variation in nutritional research. Beneficial Microbes, 11(4), 327–332. https://www.wageningenacademic.com/doi/10.3920/BM2020.0014

Hepburn, N. J., Garaiova, I., Williams, E. A., Michael, D. R., & Plummer, S. (2013). Probiotic supplement consumption alters cytokine production from peripheral blood mononuclear cells: A preliminary study using healthy individuals. Beneficial Microbes, 4(4), 303–307. https://www.wageningenacademic.com/doi/10.3920/BM2013.0020

Micenková, L., Brodíková, K., Smetanová, S., Bosák, J., Šmajs, D., Andrla, P., & Budinská, E. (2024). High colonisation by probiotic Escherichia coli A0 34/86 strain is associated with a less diverse microbiome related to children’s age. Beneficial Microbes, 15(1). https://www.wageningenacademic.com/doi/10.3920/BM2023.0101

Hepburn, N. J., Garaiova, I., Williams, E. A., Michael, D. R., & Plummer, S. (2013). Probiotic supplement consumption alters cytokine production from peripheral blood mononuclear cells: A preliminary study using healthy individuals. Beneficial Microbes, 4(4), 303–307. https://www.wageningenacademic.com/doi/10.3920/BM2013.0020

Larsen, O. F. A., Claassen, E., & Brummer, R. J. (2020). On the importance of intraindividual variation in nutritional research. Beneficial Microbes, 11(4), 327–332. https://www.wageningenacademic.com/doi/10.3920/BM2020.0014

Jenkins, G., & Mason, P. (2022). The role of prebiotics and probiotics in human health: A systematic review with a focus on gut and immune health. Food & Nutrition Journal, 7, 245. https://www.hsis.org/wp-content/uploads/2022/08/Food-Nutrition-Journal-The-Role-of-Prebiotics-and-Probiotics-in-Human-Health-A-Systematic-Review-with-a-Focus-on-Gut-and-Immune-Health.pdf

Micenková, L., Brodíková, K., Smetanová, S., Bosák, J., Šmajs, D., Andrla, P., & Budinská, E. (2024). High colonisation by probiotic Escherichia coli A0 34/86 strain is associated with a less diverse microbiome related to children’s age. Beneficial Microbes, 15(1). https://www.wageningenacademic.com/doi/10.3920/BM2023.0101

Hepburn, N. J., Garaiova, I., Williams, E. A., Michael, D. R., & Plummer, S. (2013). Probiotic supplement consumption alters cytokine production from peripheral blood mononuclear cells: A preliminary study using healthy individuals. Beneficial Microbes, 4(4), 303–307. https://www.wageningenacademic.com/doi/10.3920/BM2013.0020

Larsen, O. F. A., Claassen, E., & Brummer, R. J. (2020). On the importance of intraindividual variation in nutritional research. Beneficial Microbes, 11(4), 327–332. https://www.wageningenacademic.com/doi/10.3920/BM2020.0014

Jenkins, G., & Mason, P. (2022). The role of prebiotics and probiotics in human health: A systematic review with a focus on gut and immune health. Food & Nutrition Journal, 7, 245. https://www.hsis.org/wp-content/uploads/2022/08/Food-Nutrition-Journal-The-Role-of-Prebiotics-and-Probiotics-in-Human-Health-A-Systematic-Review-with-a-Focus-on-Gut-and-Immune-Health.pdf

Micenková, L., Brodíková, K., Smetanová, S., Bosák, J., Šmajs, D., Andrla, P., & Budinská, E. (2024). High colonisation by probiotic Escherichia coli A0 34/86 strain is associated with a less diverse microbiome related to children’s age. Beneficial Microbes, 15(1). https://www.wageningenacademic.com/doi/10.3920/BM2023.0101

Hepburn, N. J., Garaiova, I., Williams, E. A., Michael, D. R., & Plummer, S. (2013). Probiotic supplement consumption alters cytokine production from peripheral blood mononuclear cells: A preliminary study using healthy individuals. Beneficial Microbes, 4(4), 303–307. https://www.wageningenacademic.com/doi/10.3920/BM2013.0020

Larsen, O. F. A., Claassen, E., & Brummer, R. J. (2020). On the importance of intraindividual variation in nutritional research. Beneficial Microbes, 11(4), 327–332. https://www.wageningenacademic.com/doi/10.3920/BM2020.0014

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