Prebiotics and probiotics are important for your gut health. In this blog, we will explore why this is, what prebiotics and probiotics are, and where to find them so that you can confidently add them to your gut and experience their benefits

Why are Prebiotics and Probiotics Important?

The colon is home for more than 400 bacterial species, with anaerobic bacteria outnumbering other organisms by one hundred times as many. The colonic flora is a part of a complex ecosystem that has immense metabolic activity and its functions compliment liver activity. The flora in the colon receives their nutrition from the diet, the ilium, and endogenous sources. Colonic metabolic enzymes completely or partially break down compounds that can be utilized in different ways. These ways include getting absorbed from the colon for nutritional purposes or getting excreted in the stool. Also, the flora impacts the colon and the rest of the body immunologically.

Some benefits of eating prebiotics regularly include better blood sugar control, a well-functioning immune system, improved intestinal absorption of dietary calcium, and a risk of colorectal cancer.

People consider using probiotics when dealing with health concerns like autism, Cholesterol-Containing Gallstones (CCG), eczema, endometriosis, Irritable Bowel Disease (IBD), Intestinal hyperpermeability (IHP), and Irritable Bowel Syndrome (IBS). For those with autism, probiotics may help with the integrity of the gut mucosa. Human studies have shown that probiotics can improve the colonic transit time and modify the colonic microbial environment which might reduce the formation of Cholesterol-Containing Gallstones (CCG). Probiotics have a positive influence on eczema by improving mucosal barrier function, reducing intestinal hyperpermeability, preventing the uptake of allergens, and delaying expression of the atopic constitution. Women who have endometriosis could use probiotics to help limit the amount of estrogen that is reabsorbed from the large intestine. Probiotics can lessen disease activity in irritable bowel disease. Many strains of probiotics have been studied and do show therapeutic properties that normalized intestinal hyperpermeability. Beneficial bacteria usually provide some relief of symptoms for all types of IBS. Intestinal permeability has been associated with systemic inflammatory disease. One example is rheumatoid arthritis, which attacks the joints. There are 78 autoimmune diseases. You can tell there are many people who can benefit!

Prebiotics

Prebiotics are types of fiber that feed the good bacteria in your gut and help to maintain a healthy balance of microorganisms. These probiotics have ingredients in them that your intestines cannot fully digest, so they provide nutrition for gut bacteria. The food that is considered prebiotic are asparagus, Jerusalem artichokes, raw garlic, raw and cooked onions, dandelion greens, asparagus, leeks, unripe bananas, oats, whole grains, apples, and cocoa.

Probiotics

Probiotics are yeasts and live bacteria. They replenish your gut with more good bacteria to restore the balance between good and bad bacteria. As discussed above, using probiotics can help with the integrity of the gut mucosa. A specific probiotic strain, Lactobacillus thrombosis, contains an enzyme that helps breakdown peptides that come from wheat and dairy.

Lactobacillus products can be mislabeled and contaminated. In one study, 16 different products, randomly tested, did not meet their label claims. These were mostly over the counter products. Some products did not even contain the Lactobacillus species.

There are benefits to taking quality probiotics. For example, the probiotic bacteria Lactobacillus acidophilus NCFM (L-NCFM) strain has extensive research establishing that it can survive the digestive process and adhere to the intestinal wall, making it good for symptoms of bloating in patients with functional bowel disorders. One such disorder is when holes in the intestine cause leaky gut syndrome. This can be a result of intolerances to food or sickness, leading to the body attacking the food and the blood. The good bacteria do not go into the blood; they stay in the gut. Lots of good bacteria will kill the bad bacteria. This shows the importance of friendly bacteria and gut integrity in healing the intestines. Some examples of bad bacteria are Strep and E coli.

80% of our immune system is found in the gut-associated lymphoid tissue (GALT). The first thing to do to improve your immune system is to help your gut by feeding it a variety of friendly bacteria in the intestines.

There are many kinds of probiotics, so it is important for a clinician to determine what the most appropriate strain is for his patients and their specific concerns. Get the best probiotic supplements you can afford.  Pay attention to “best by” or “use by” dates, but they are usually good beyond that date. 

Probiotic foods to include in your diet are sauerkraut, kimchi, pickles, coconut kefir, kombucha, apple cider vinegar, and some cheeses. You can make many of these on your own to include in your diet and support your gut health.

Action Step

Discuss with your healthcare professionals the potential risks and benefits of improving your gut by eating the prebiotic and probiotic foods mentioned in this blog. Then start your journey to better gut health.

May God bless you on your wellness journey!

Joni

P.S. What experience do you have with improving gut health with prebiotics and probiotics?