Probiotics vs. Prebiotics: Simplified
Gut Health has been a major topic in wellness for years and more recently main stream media and multi-level marketing businesses are catching on. But when we are talking about our gut health, where do we begin to educate ourselves so that we can make the best decision for our bodies as possible?
The challenge most of us face is that we are given so much information and resources that it can be overwhelming and quite frankly CONFUSING! Gut health and our microbiome is incredibly complex and there is still so much researchers are uncovering and although you can spend hours diving deep in to all the bacteria, let’s start with just a small piece of the gut health puzzle.
Regardless of how much you already know or don’t know about gut health, understanding the differences in probiotics and prebiotics allows you to take action and make good choices TODAY! No need to know all the things and be an expert in gut health.
In our gut (and around our entire body) lives “good” and “bad” bacteria. The balance of good and bad bacteria in our gut fluctuates all the time and varies from person to person. When it comes to discussing good bacteria in the gut, you have probably heard the terms probiotics and prebiotics. Oftentimes these terms are used interchangeably however they are not the same. Let’s take a look at their differences.
Probiotics
Probiotics are LIVING “good” bacteria and yeasts. Probiotics can be consumed and are often added to nutrition and wellness plans as a supplement. Probiotics are linked to many health benefits including:
Helping to balance gut health
Prevent and reduce diarrhea
Boosting immune system
Reduce inflammation
We won’t get in to the different types of probiotic bacteria and their scientific names (they sound like prehistoric dinosaurs) but it would be helpful to know what we can consume that contains this “good” bacteria!
Food items that contain probiotics include:
Yogurt! Full disclaimer: no all yogurts are the same. It’s important to make sure that the yogurt you choose contain active or live cultures.
Sauerkraut (make sure it’s unpasteurized-the pasteurization kills the live/active bacteria)
Tempeh
Miso (think miso soup!)
Kombucha
Of course there is still research needing to be done but how refreshing is it to know that most of these items you can find at your local grocer and whole foods store. You can also get probiotic supplements but be sure to do your research. Probiotics should be live and active cultures.
Prebiotics
Unlike probiotics, prebiotics humans can not digest! What?! That’s right. We can eat them but our digestive tract can not break them down. Prebiotics are types of dietary fibers that are consumed by the “good” bacteria in the gut. Think of it as food or fuel for your “good” bacteria. Prebiotics help your healthy gut bacteria THRIVE in their environment.
Benefits of prebiotics are similar to that of probiotics and include:
Boosting your immune system
Constipation relief
Assist with weight loss and maintenance
Improve the absorption of vitamins and minerals
Food items that act as great prebiotics include:
Garlic
Onions
Bananas
Apples
Oats and barley
Flaxseeds
Asparagus
Again, yay! All these things are very accessible. We just needs to do a good job of making sure we stay consistent in our nutrition to ensure we are getting a good balance of probiotics and prebiotics.
Remember that it takes time to reap the benefits of improved gut health when making changes to your diet. Stay patient with the process and above all else, stay consistent. If you need help with developing a plan and want to learn more about how real foods can provide you with real solutions to your health and wellness goals, reach out for a nutrition consult!
Written by: Jackie Giese, Fitness Nutrition Specialist
