Gut health is a vital part in overall wellness, receiving attention far beyond niche health communities. Between January 2018 and October 2019, more than 830 articles were published in the U.S. and Canada on the concept.
Both prebiotics and probiotics are significant, yet prebiotics may offer more lasting advantages. Probiotics are live advantageous microorganisms, normally bacteria or yeast, that help the gut when consumed in specified amounts. Prebiotics, in contrast, are fibers that feed the gut’s good bacteria.
“Both prebiotics and probiotics play an important role in gut health, but I tend to place a greater emphasis on prebiotics,” describes Kara Hochreiter, M.S., RDN, LD. She states that probiotics are transient in the digestive tract and may not offer long term advantage. “Not to mention, supplementing with random probiotics doesn’t do much good unless you know exactly which strains your body actually needs,” she cites. Consuming a diverse, prebiotic rich diet naturally enhances a healthy gut ecosystem, often lowering the requirement for extra probiotic supplements.
Research indicates that prebiotics can improve the production of short chain fatty acids (SCFAs), which strengthens gut lining, minimizes inflammation, and aids the immune system. Prebiotics also enhance stool consistency and regularity, bringing bowel health. Specific prebiotics, such as beta glucan fiber in oats, may even support lowering cholesterol. Jessie Wong, M.Acc., RDN, LD, describes, “Prebiotics are foundational because they enhance the health of your existing microbiome. Almost everyone can benefit from gradually increasing prebiotic-rich foods, especially when combined with regular hydration, stress management and movement.”
Live EventsTop prebiotic-rich foods are garlic, leeks, onions, Jerusalem artichokes, asparagus, and bran cereals. Probiotics provide benefits too, such as easing irritable bowel syndrome symptoms or preventing diarrhea following antibiotics, but their impacts are strain specific. “The benefits of probiotics are strain-specific,” cites Wong. “One strain might help with bloating, another helps constipation and others may do nothing at all or even make symptoms worse. That’s why selecting a probiotic based on marketing usually doesn’t work.”
Building a Gut Friendly Lifestyle
Target for 25–38 grams of fiber each day from vegetables, fruits, nuts, seeds, whole grains, and legumes. Eventually increasing fiber while drinking a good amount of water can prevent bloating. Eating mindfully, chewing thoroughly, having a regular meal schedule, and avoiding late night eating, aids optimal digestion.
Stress management, physical activity, and proper sleep further improves gut health. Wong states, “When you calm your nervous system, you calm your gut.” Simple techniques are diaphragmatic breathing, gentle movement such as a 1 minute walk following meals, and 7–9 hours of nightly sleep to aid overall wellness and digestion.
Source: EatingWell
Disclaimer: This content is intended for informational and educational purposes only and is not a replacement for professional medical advice. Always consult your expert healthcare provider or a registered dietitian before making any alterations to your diet.
FAQs:What are prebiotics?
Prebiotics are fibers that feed the good bacteria in your gut. They support digestion and overall gut wellness.What are probiotics?
Probiotics are beneficial microorganisms, like bacteria or yeast. They maintain a healthy balance of gut bacteria.
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