You’ve probably heard of prebiotics and probiotics, but do you know what they are? Nutrition research has pinpointed specific functional components of foods that may improve health, and prebiotics and probiotics are two such substances.
What Are Prebiotics and What Do They Do?
Prebiotics are natural, non-digestible food ingredients that are linked to promoting the growth of helpful bacteria in your gut. Simply said, they’re “good” bacteria promoters. That’s right, not all bacteria are bad! Prebiotics may improve gastrointestinal health as well as potentially enhance calcium absorption.
Prebiotics in Your Diet
Prebiotics include fructooligosaccharides, such as inulin and galactooligosaccharides. But rather than focusing on these lengthy words, include more prebiotics in your diet by eating these foods: bananas, onions, garlic, leeks, asparagus, artichokes, soybeans and whole-wheat foods.
What Are Probiotics and What Do They Do?
Probiotics are actually the “good” bacteria — or live cultures — just like those naturally found in your gut. These active cultures help change or repopulate intestinal bacteria to balance gut flora. This functional component may boost immunity and overall health, especially GI health. For instance, probiotics have been used for treatment of irritable bowel syndrome. Some strains of these live cultures may help prevent specific allergy symptoms, reduce symptoms of lactose intolerance and more. However, effects can vary from person to person.
To obtain more probiotics, try fermented dairy foods including yogurt, kefir products and aged cheeses, which contain live cultures (for example, bifidobacteria and lactobacilli). Plus, she suggests some non-dairy foods which also have beneficial cultures, including kimchi, sauerkraut, miso, tempeh and soy beverages. Here at Caruso Physical Therapy and Nutrition, LLC we offer a Probiotic Supplement with over 30 different strains of live cultures available, RAW Probiotics: Ultimate Care and RAW Probiotics for Kids. These are gluten free, soy free, and acceptable for vegetarians!
What Makes Prebiotics and Probiotics the “Dynamic Duo?”
Ultimately, prebiotics (“good” bacteria promoters) and probiotics (“good” bacteria) work together synergistically. In other words, prebiotics are breakfast, lunch and dinner for probiotics, which restores and can improve GI health. Products that combine these together are called synbiotics. On the menu, that means enjoying bananas atop yogurt or stir-frying asparagus with tempeh is a win-win.
So be sure to include food sources of prebiotics and probiotics on your grocery shopping list, taking time to double-check labels at the market. Although you won’t find a FDA health claim on products that provide these “nutrition boosters,” you may find a structure-function claim such as “promotes a healthy digestive system.”
The bottom line: At minimum, prebiotics and probiotics are keys for good gut health. Incorporating health-promoting functional foods, such as foods containing prebiotics and probiotics, into the diet potentially aids in creating a healthier you.
Article adapted from Food and Nutrition Magazine, and Jackie Newgent, RD