We’ve all heard about probiotics, the live microorganisms vital for balancing our gut microbiome. We know they’re crucial for our overall well-being, impacting our physical, emotional, and cognitive health. But what about prebiotics? Are they the same? As it turns out, one little vowel can make all the difference. To delve deeper into the benefits of prebiotics and where to find them in our diet, we spoke with nutritionist Jo Woodhurst, the formulator behind the holistic wellness brand Ancient + Brave.
What are Prebiotics?
Prebiotics are the unsung heroes of gut health. They’re plant compounds found in high-fiber foods that nourish our beneficial gut bacteria. Think of prebiotics as fertilizer for maintaining healthy gut bacteria and supporting a robust gut microbiome.
Benefits of Prebiotics
Our gut microbiome is a complex ecosystem of trillions of microorganisms, including bacteria, viruses, and fungi. This ecosystem is unique to each individual, and many of these microorganisms are essential for our health. Maintaining a balanced gut microbiome is crucial, ensuring “good” microorganisms keep the others in check. This balance helps us achieve optimal digestive health, efficient immune function, glowing skin, balanced hormones, and mental well-being.
Our bodies cannot digest or absorb prebiotics; they remain in the gut to feed the microorganisms. Common prebiotic names include galactooligosaccharides (GOS), inulin, resistant starch, fructooligosaccharides, lactulose, and oligosaccharides. While these names may seem complex, the key takeaway is that prebiotic fiber fuels beneficial bacteria, allowing them to thrive.
Through a fermentation process, these bacteria produce helpful substances—called postbiotics—like butyrate. Pre-, pro-, and postbiotics work in a continuum to maintain our health: prebiotics feed probiotics, which in turn produce postbiotics. Postbiotics also offer numerous benefits, including maintaining a healthy immune system, reducing inflammation, lowering blood sugar, and providing essential fuel for the gut lining.
The Difference Between Probiotics and Prebiotics
Both prebiotics and probiotics are essential for gut health, but they play distinct roles:
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Prebiotics:
These are non-digestible fibers that act as food for probiotics. They create an environment conducive to probiotic growth and are found in high-fiber foods.*
Probiotics:
These are live, beneficial bacteria residing in our gut and also found in fermented foods and some supplements. They maintain a healthy microbial balance and support various bodily functions. We need a wide variety of probiotic strains, as they each play distinct roles. Since it can be difficult to determine which probiotic strains are best for each individual, we should prioritize consuming probiotic-rich foods like sauerkraut, kimchi, yogurt, and kefir.Foods Rich in Prebiotics
Prebiotics are found in foods rich in fiber. Experts recommend consuming at least 30 grams of fiber daily. Here are some prebiotic-rich foods to include in your diet:
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Garlic:
Rich in fructooligosaccharides (FOS) like inulin, a prebiotic that nourishes beneficial gut bacteria and counteracts the proliferation of harmful bacteria.*
Onions:
These alliums contain high levels of inulin and pectin, offering a prebiotic effect and intestinal antiseptic action.*
Artichokes:
A formidable source of inulin. They also contain cynarine, a polyphenol with hepatoprotective, diuretic, and antioxidant properties.*
Apples:
Rich in pectin, a fiber with effective prebiotic action that helps regulate cholesterol.*
Flaxseeds:
These wonder seeds are rich in anti-inflammatory omega-3 fatty acids and are dense in prebiotic fibers like inulin.*
Oats and Barley:
Rich in beta-glucans with prebiotic action. Beta-glucans in barley have been shown to help lower levels of bad cholesterol (LDL).*
Dandelion Greens:
The leaves of this summer “weed” contain high levels of inulin and stimulate the glands of the digestive system.*
Chicory:
In addition to being dense in fructooligosaccharides, this leafy green plant contains tannin with disinfectant and detox action.Natural Prebiotic Supplements
It’s important to remember that prebiotic-rich foods also provide other beneficial nutrients and compounds, like vitamins, minerals, antioxidants, and other fibers—all contributing to optimal gut health and overall well-being. Focusing on prebiotic foods offers a spectrum of health benefits.
Since our microbiomes are so individual, consuming prebiotics supports our personal microbiota and the beneficial bacteria residing there. By understanding the importance of prebiotics and incorporating them into our diet, we can nurture a thriving gut microbiome and reap the rewards of a healthy, balanced body.
