Making healthy food choices can sometimes be tricky. While unhealthy treats are ok, choosing healthy foods is essential to overall physical and mental wellness. One aspect of a healthy diet is a healthy gut and digestive system - you can consume prebiotics and probiotics to help with this. But how are they different? And what exactly do they do for your gut health?
Your gut is full of bacteria that help break down nutrients in food, and prebiotics and probiotics help maintain that good bacteria in different ways. While many online resources are available discussing gut health, getting professional advice from a nutrition specialist can often be beneficial. Our nutrition team at EW Motion Therapy considers it a privilege to help our clients pursue better health by building healthy habits that are easy to maintain. Even if you decide our services do not fit your needs, you can still read on as we explore the similarities and differences between probiotics and prebiotics, including what each is made of, how each is used, and the benefits and risks associated with each.
Finding the right nutrition specialist for you can be critical to your success when pursuing new eating habits. Learn about the different specialists here.
What are prebiotics?
Prebiotics are a type of dietary fiber that our bodies cannot digest. Instead, they pass through the digestive system largely intact until they reach the large intestine, serving as food for the beneficial bacteria. In essence, prebiotics are like fertilizer for the good bacteria in our gut, helping them to thrive and multiply - they are often referred to as “bacterial fertilizer” for this reason. Fertilizing the good bacteria can positively impact your health, including improved digestion, enhanced immune function, and a reduced risk of certain diseases, like obesity and type 2 diabetes. Prebiotics are found naturally in many foods, including onions, garlic, asparagus, artichokes, bananas, and oats. They can also be found in supplement form, typically inulin or fructooligosaccharides (FOS).
What are probiotics?
Probiotics are live microorganisms similar to the beneficial bacteria that naturally reside in our gut. When consumed, probiotics can help to restore the balance of good and bad bacteria in our digestive system, which can be disrupted by factors such as antibiotics, stress, or a poor diet. Probiotics work by colonizing the gut with healthy bacteria, which can help to improve digestion, boost immune function, and reduce inflammation. They have also been shown to be beneficial in treating certain digestive conditions such as irritable bowel syndrome (IBS). Probiotics naturally live in fermented foods such as yogurt, kefir, sauerkraut, and kimchi. They can also be found in capsules or powder supplements.
What are the benefits?
Both prebiotics and probiotics work together to create a healthy gut microbiome. Prebiotics provide food for the beneficial bacteria in the gut, while probiotics add to the valuable bacteria population. A healthy gut microbiome has been linked to many health benefits, including improved digestion, a strengthened immune system, reduced inflammation, and improved mental health.
What are the risks?
Risks and side effects of prebiotics:
- Consuming too much prebiotic fiber can cause some people gas, bloating, and diarrhea.
- People with certain digestive conditions, such as irritable bowel syndrome (IBS), may not tolerate prebiotics well.
- Allergic reactions: In rare cases, people may be allergic to prebiotic foods.
Risks and side effects of probiotics:
- Some people may experience gas, bloating, or diarrhea when first taking probiotics.
- In rare cases, probiotics can cause severe infections in people with weakened immune systems.
- Interactions with medications: Probiotics can interact with certain medications, so it's important to talk to a healthcare provider before taking them, particularly if you are taking medicines that suppress the immune system or are undergoing treatment for cancer.
How can you include more of each in your diet?
There are many ways to include more prebiotics and probiotics in your diet. Here are some tips:
Prebiotics
- Eat a variety of fiber-rich foods: Many fruits, vegetables, and whole grains are good sources of prebiotics, so try to include a combination of these foods in your diet.
- Cook with garlic and onions: Garlic and onions are excellent sources of prebiotics and can be easily added to many savory dishes.
- Choose whole grains: Whole grains like oats, barley, and quinoa are good sources of prebiotics, so choose these over refined grains when possible.
- Add legumes to your meals: Legumes like beans, lentils, and chickpeas are high in fiber and prebiotics, so add them to soups, salads, and other dishes.
Probiotics
- Choose fermented foods: Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha are good sources of probiotics, so try to include these in your diet regularly.
- Consider a probiotic supplement: If you're not getting enough probiotics from your diet, consider a probiotic supplement. Talk to a healthcare provider before starting a new supplement.
- Look for probiotic-fortified foods: Some foods, like certain types of cheese and some juices, may be fortified with probiotics, so look for these when shopping.
- Avoid excessive use of antibiotics: Antibiotics can kill off harmful and beneficial bacteria in the gut, so try to use them only when necessary and as directed by a healthcare provider.
Including more prebiotics and probiotics in your diet can support a healthy gut microbiome and improve your digestive health, immune function, and overall well-being. But there is more involved in a healthy diet than just prebiotics and probiotics - you need to get enough protein, carbs, and healthy fats to maintain your energy levels and ensure your health for years. Our EW nutrition program helps our clients build healthy habits to make good choices and pursue a lifetime of health and wellness. If you have more questions about good nutrition, click the button below to download our answers to 20 frequently-asked nutrition questions.
