How Prebiotics and Probiotics Boost Gut Health
Whole and fermented foods offer both for better digestion
Whole and fermented foods offer both for better digestion
Prebiotic and probiotic have become buzzwords in the wellness world. Food, supplements and even soda are marketed as being packed with their benefits. While both nutrients are important for overall health, where you get them matters.
Probiotics are live microorganisms that, when ingested, add to or balance the good bacteria that lives in the digestive tract.
Roughly 100 trillion bacterial, fungal and viral microbes call our gut home. When in balance, they support the immune system, regulate hormones, metabolize nutrients, control chronic diseases and send signals to the brain that influence mood, stress and pain.
“Probiotics are live beneficial bacteria that support a healthy gut microbiome,” says Sunit Shah, DO, an internal medicine physician at Scripps Clinic Carmel Valley. “They replenish and introduce beneficial bacteria that, in turn, can improve gut health, reduce inflammation and even support mental health.”
Prebiotics are types of fiber that help these microorganisms thrive. Prebiotics, Dr. Shah says, help beneficial bacteria grow and function. They aid in digestion and lower the risk of metabolic disorders.
Should you take a supplement?
Whole grains, fruits, greens and alliums, like onions and garlic, are prebiotics. Probiotics are naturally found in fermented foods, such as yogurt, kefir, sauerkraut and kimchi. They also come in supplement form, but Dr. Shah cautions to consult your physician before taking probiotic supplements.
“They’re not regulated by the FDA and you can’t really be sure how much beneficial bacteria are in one capsule versus another,” he says.
“Even though supplements can be beneficial, getting your prebiotics and probiotics through whole foods is the best way to go about it,” Dr. Shah says. “If you’re eating whole foods, it’s not only going to benefit your overall metabolic health, but it’s also going to help with your gut microbiome.”
Are prebiotic and probiotic drinks worth it?
There is also a new wave of sodas and sparkling waters that claim to have prebiotic or probiotic benefits. They may contain some beneficial ingredients, but likely not enough to make an impact. Dr. Shah says they’re not all bad.
“Instead of just using it to support your gut health, a better way to use those drinks is as a substitute for high-sugar sodas,” he says.
This content appeared in San Diego Health, a publication in partnership between Scripps and San Diego Magazine that celebrates the healthy spirit of San Diego.