Pre- and Probiotics for a Healthy Gut

Did you know that there are approximately 100 trillion bacterial cells in the human body, most of which are located in the large intestine? Just as we are each composed of a unique set of genes, we are also home to a unique flora of bacteria. These “bugs” play a critical role in digestion, metabolism, and immune function.

Our gut flora can be altered by many external factors, including poor dietary choices, antibiotic over use, emotional stress, lack of sleep, and environmental toxins. When our digestive tract has the appropriate balance of good and bad bacteria, it is able to filter out and eliminate these harmful chemicals and toxins, thereby allowing us to optimally digest and absorb the nutrients our bodies need.

Researchers have recently begun looking into associations between certain health characteristics and specific gut flora profiles. Data is showing that alterations in gut flora may be linked to malnutrition and obesity, as well as chronic inflammatory conditions such as irritable bowel disease (IBS), ulcerative colitis, Chron’s disease, and even diabetes. The gut microbiota plays such an important role in health and disease that it is important to make dietary choices to promote a balanced flora and optimize your health and wellbeing.

 

Increase those good bugs!

Types of foods, dietary patterns, and total calories consumed can all influence the gut flora profile. By consuming a plant-based diet and chowing down on fermented foods, you can effectively alter your gut flora to consist of bacterial species that will optimize your health.

Prebiotics. These non-digestible fibers remain intact through the upper part of the GI tract and are fermented by bacteria in the colon. These compounds essentially become nutrient sources, feeding the beneficial bacteria in your gut.

Prebiotic Sources:

  • Under-ripe bananas
  • Onions (raw or cooked)
  • Raw garlic
  • Raw dandelion greens
  • Raw leeks
  • Raw jicama
  • Raw asparagus

Looking for easy ways to add a few of these into your diet? Try adding raw garlic to salads, dips, or hummus. Purchase bananas when they are still a bit green and add them, along with dandelion greens, to your morning smoothie. Be sure to cook with onions to add more than just flavor to your dishes.

Probiotics. These beneficial bacteria help maintain our gut health and exclude harmful pathogens to improve immune function. Probiotics can be introduced to the diet through fermented foods or dietary supplements.

Probiotic Food Sources:

  • Cultured yogurt (**check to see that the probiotic culture is listed on the label)
  • Kefir (fermented milk drink)
  • Sour kraut (“sour cabbage”) 
  • Kim chi (fermented vegetables, a spicy Korean side dish)
  • Tempeh (fermented soybeans, originally from Indonesia)
  • Miso (Japanese seasoning made from fermented rice, barley, or soybeans) 
  • Kombucha (fizzy beverage, can be a great alternative to soda)
  • Raw Apple Cider Vinegar (fermented vinegar, mix with olive oil for salad dressing)

Probiotic Dietary Supplements:

*Remember to refrigerate your probiotic supplement to keep the cultures alive.*

 

Symptoms of gas, bloating, constipation, diarrhea, mental fog, and sluggishness can all be associated with poor bacterial colonization of the GI tract. Make dietary choices each day to fed your good bugs, because in return, they will support your digestive and immune health. You are not actually what you eat, but rather what you digest and absorb!

 

 


References:

Bischoff SC. ‘Gut health’: a new objective in medicine? BMC Medicine. 2011; 9:24.

Guinane CM and Cotter PD. Role of the gut microbiota in health and chronic gastrointestinal disease: understanding a hidden metabolic organ. Therapeutic Advances in Gastroenterology. 2013; 614: 295-308.

 

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