Eat Your Prebiotics…
“Probiotics” has become a health-conscious buzz word over the last couple of years, but I’ve noticed that the actual understanding of what a probitoic actually is (much less it’s counterpart, the prebiotic) has been lacking for the most part. Let’s take a little bit of time to unwind the two and understand not only when to incorporate supports, but how to incorporate yhem. (Spoiler alert: a capsule or tablet supplement is the last option, in my opinion).
Gut health should be addressed at the very begining of making health changees, otherwise you lose the potential for prober digestion, absorption and nutrient assimilation, but even more critical for those dealing with chronic issues like autoimmune disorders, IBS, and mood imbalances. Signs you may need some extra support in this area include digestive disruptance (acid reflux, bloating, diarrhea, constipation), mood changes, allergies, skin conditions and rashes, or chronic inflammation. There are three main ways you can support a healthy gut microbiome: through food choices, lifestyle changes (stress, sleep, exercise), and supplementation.
Probitoic vs Prebiotic: What’s the Difference?
There’s an easy distinction between prebitoics and probitics- prebiotics feed probiotics. Probiotics are the actual bacteria and fungi (if you will, ‘good bacteria’) in the gut, and the prebiotics are the carbohydrates and fiber that feed the bacteria, allowing them to proliferate, hopefully in the right areas. A balanced gut microbiome is the most important part of gut health and key for overall foundational health. These microbes aid in digestion, reduce inflammation, and protect the gut lining.
Good Bacteria: Where, What, and How
Good bacteria reduces flammation and supports the production of short-chain fatty acids that are the fuel our body uses to create healthy cells for the gut lining. The more healthy cells we have, the less intestinal permeability there is, and therefore less of a chance for ‘leaky gut’ issues to develop. If that just sounds vaguely negative, keep in mind that increased gut permeability is the undisputed #1 contributor to autoimmune diseases. Beneficial bacteria live in the large intestine and play a critical role in how your body’s digestive process functions, especially around the breakdown of carbohydrates and fiber. Proper levels of probiotic colonies decrease the processing time for digestion, improve stool frequency, can help improve GERD symptoms (like regurgitation, reflux, heartburn, indigestion), and reduce inflammation associated with Inflammatory Bowel Disease (IBD). Long term support of probiotics is connected with a reduced risk of gastric inflammation disorders caused by H. pylori (causing ulcers, gastritis, and cancer), and decreasing inflammation that contributes to joint destruction and disease progression in cases of autoimmune rheumatoid arthritis. In addition, it also improves skin health, mental health, and cognitive fucntion.
Recent studies performed in 2020 showed that an increase in dietary fiber significantly increased levels of Bifidobacterium (a good bacteria) in the gut, which in turn increased energy, immune system function, and fat metabolism. Another similar study showed that this increase also lowered the risk of the autoimmune disorder, Crohn’s disease.
Bad Bacteria: Duh- Duh-Duhhhhh
For optimal function, you need the right variety and levels of ‘good bacteria’ in order to outnumber and over power the ‘bad bacteria’. Bad bacteria are responsible for an increase in inflammation, bloating, irritating the gut lining, and causing other digestive issues. The top two things that feed bad bacteria are processed sugar and refined carbohydrates. Additionally, these foods and additives also feed bad bacteria:
Artificial sweeteners
Added sugar
Food additives like colors, emulsifiers, stabilizers, and fat replacements
Processed foods (especially sugars, carbs and meats)
Alcohol
Fried foods
Red meat
Foods that Support the Microbione
There are seven categories of prebiotic foods:
Fructose- apples, mangos, watermelon, asparagus, artichoke, peas
Lactose- yogurt, hard cheeses
Fructans- nectarines, alliums (onions, garlic, leeks), grains, nuts, legumes
Mannitol/Sorbitol- cauliflower, mushrooms, legumes
Galactans: broccoli, legumes, Brussels sprouts
Resistant Starch- rice, bananas, potatoes (that have been cooked & cooled)
Incorporating these foods are helpful, but don’t overdo it! There is such thing as ‘too much of a good thing’, and each person has a different threshold for fiber, especially if you’re experiencing Small Intestine Bacterial Overgrowth (SIBO) symptoms.
Some foods that “heal and seal” the gut include onions, garlic, cruciferous vegetables (like cabbage), potatoes, bone broth (due to the high collagen amounts), apple cider vinegar, broccoli, apples, mangoes, kombucha, sauerkraut, flax seed, and chia seeds. NOTE: If you have small intestine bacteria overgrowth (SIBO), these foods may cause more problems for you. SIBO is a bacterial infection of the gut and should be addressed in a plan that is specific to that condition. If you think you may have SIBO, there are ways to test and rebalance the system that we would be happy to assist with- just reach out through our Get In Touch page.
Foods That Damage the Microbiome
I like to say that food either heals, or steals. Microbiome problems frequently stem from damaging foods that we consume, and can include food allergens, sensitivities, and pro-inflammatories. Keep in mind, I also say that you can’t out-supplement a bad diet. Taking supplements just so you can continue consuming these foods that damage your gut is a waste of your time, your money, and your health. Some of the most frequent offending foods are gluten-containing grains (wheat, rye, spelt), dairy, soy, eggs, nuts, and a higher carbohydrate intake overall.
Natural Sources of Probiotics
When we start looking at probitoic supplementtaion, we should really start with our foods. These supplements contain the actual bacterial colonies, not the foods that feed them (like in prebiotics). The best way to incorporate them is to eat a small amount of fermented food along with every meal. So, instead of eating an entire bowl of sauerkraut, have a little on the side as a meal additive. Examples of these probiotic foods are:
Yogurt (if you can tolerate lactose)
Kombucha- sweetened black tea that is fermented with a SCOBY (symbiotic colony of bacteria & yeast) (by the way, have no fear, diabetics. Kombucha has so many health benefits and turns so much of the sugar content into lactic acid, it’s considered diabetic-approved!)
Kimchi- a spicy Korean vegetable dish, often featuring cabbage, carrots, and cucumbers
Sauerkraut- fermented preparation of shredded cabbage (look for the raw kind, not pasteurized)
Kvass- lacto-fermented eastern European beverage with a very low alcohol content
Kefir- lacto-fermented dairy or coconut water (‘lacto-fermented’ means a bacteria has broken down the sugar content in the food to create lactic acid)
Lacto-fermented Pickles (made with wild yeast)
Miso & Natto- fermented soybeans
Apple Cider Vinegar- probiotic & digestive aid that stimulates production of stomach acid
IF you need a therapeutic dose because your gut has been wiped out by antibiotic use or illness, it will be very difficult and uncomfortable to try to consume the amount of food to boost these colony numbers. Supplementation would be warranted here. Probiotic supplementation is the actual bacterial colonies (hence ‘CFU’ (colony- forming units) as a measurement). Selecting one with multi-strains and CFUs in the 10+ billions is key.
Recommended baseline supplementation regime:
Digestive enzyme + Hydrochloric acid (HCl) -> helps break down food more effectively and reduces risk of SIBO
Omega 3 fish oil, flax oil, algae-derived DHA -> decrease inflammation and supports gut lining
In Summary…
Overall, focus on gluten-free carbs, a colorful variety of fruits and vegetables, fermented foods, and unprocessed proteins. Add a daily dose of bone broth and probiotic supplementation if needed.
Resources and Recommendations
Interested in seeing some of our favorite supplements? Click HERE to view our FullScript probiotic basket and our favorite Young Living adult & kid picks HERE. Don’t forget to sign up for our newsletter to receive your free PDF guide, the Prebiotic Food Guide.