Written by Martina Grace, RD
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The spotlight has increasingly turned to the vital roles that probiotics and prebiotics play in maintaining a balanced gut microbiome. These beneficial components, found in a variety of foods, contribute significantly to our overall well-being. This article explores the science behind probiotic and prebiotic foods, their health benefits, and how incorporating them into your diet can support a healthier, more balanced digestive system.

WHAT ARE PROBIOTICS

Probiotics are live bacteria that help maintain the balance between good and bad bacteria in the gut. The gastrointestinal tract is colonized by a high number of microorganisms, including bacteria, archaea, viruses, fungi, and protozoa. The microorganisms vary in types, activity and composition, which this is known as the gut microbiota. Most of the live bacteria are present in the colon, the last part of the intestin in the digestive tract. If that gut microbiota is disrupted, either by antibiotics, poor diet, etc., it can help develop several health issuses, such as inflammatory bowel diseases, irritable bowel syndrome, asthma, allergies, diabetes and weight management issues.

The gut microbiota has many roles for our health; it help produce vitamins like vitamin B12 et folate, help protect against infections, strengthen the immune system, help in mood regulation and be more resilient to stress and produce short-chain fatty acid like butyrate, propionate and acetate which are a fuel for the colon cells.

HIGH PROBIOTIC FOODS

Fermented foods naturally contain probiotics, throught the process of lactofermentation where the natural bacteria in the food feeds on the sugar and the starch, therefore producing lactic acid. Fermented foods that contains probiotics include yogurt, kefir, kombucha, sauerkraut, miso, tempeh, kimchi and some cheeses. A lot of these fermentend foods contain probiotic microorganisms, such as Lactobacillus bulgaricus and Streptococcus thermophilus. The fermentation process also preserves the foods and increases beneficial enzymes, omega-3s and B vitamins.

WHAT ARE PREBIOTICS

Prebiotics are typically complex carbohydrates such as fructo-oligosaccharides, galacto-oligosaccharides, resistants starchs and polyphenols that aren’t digested in the small intestin. Therefore, they are fermented in the large intestin, which feeds the good gut bacteria. In other words, they use these foods as a metabolic fuel so that they live and thrive in the gut.

PREBIOTIC FOODS

Fructo-oligosaccharides includes foods like banana, pineapple, raspberry, tomatoes, papaya, peaches, asparagus, artichokes, garlic, onion, leek, squash, oats, barley, lentils, chickpeas, pistachios and almonds.

Galacto-oligosaccharides foods include dairy products like yogurt, kefir and buttermilk, and breast milk.

Resistant starch foods include almond, bresil nuts, chia seeds, millet, quinoa, rice, chickpeas, lentils, unripe banana and cooked and refrigerated rice, potatoes and pasta.

Polyphenols like flavonoide and lignans are also a good prebiotic source. These include foods like berries, artichokes, red onions, spinach, radicchio, flaxseeds, pecans, almonds, black beans, white kidney beans, peanuts, tempeh, tofu, soy milk, cocoa powder, coffee and tea (green and black).

BENEFITS OF HAVING A HEALTHY GUT

A reduction in diarrhea following antibiotic use, decreased bloating in cases of chronic constipation, and improvement in symptoms of certain bowel diseases (such as irritable bowel syndrome and ulcerative colitis).

Good bacteria can increase the integrity of the gut mucus barrier. A healthy thick mucus barrier helps to resist the invasion of pathogenic bactera which can trigger a systemic inflammation, contributing to a strong immune system. A balanced and healthy microbiota also plays an important role in the anticancer immune response. It is strongly related to the prevention of gastrointestinal cancer and prostate cancer. By reducing the inflammation response caused by pathogenic bacteria, it decreases the risk of developping prostate cancer. An imbalance in the gut microbiota is associated with digestive issues, such as bloating, abdominal pain, and diarrhea.

Gut bacteria are essential for the transformation of natural compounds such as lignans. Lignans are present in foods such as flaxseeds, vegetables, fruits, and beverages. These compounds can help protect against cardiovascular diseases, high cholesterol, breast cancer, colon cancer, prostate cancer, osteoporosis and menopausal syndrome.

In addition, the good bacteria plays an important role in the metabolism of isoflavones. Isoflavones are phytoestrogens, meaning they can mimic the action of the hormone estrogen. Soy foods like tofu, edemame, soy milk and tempeh are good sources of isoflavones. These phytoestrogens have a protective effect in breast cancer, prostate cancer, cardiovascular disease, osteoporosis, and menopausal symptoms.

Diabetes also has been shown to be strongly associated with the gut microbiome. Dysbiosis can lead to systemic inflammation and a weak mucus barrier, which negatively affects insulin action and contributes to insulin resistance, a key feature of type 2 diabetes. Therefore, a healthy microbiome helps to maintain insulin sensitivity by influencing the inflammatory response.

CONCLUSION

Incorporating probiotic and prebiotic foods into your diet can be a transformative step towards better health. Probiotics, with their live beneficial bacteria, help maintain a balanced gut microbiome, enhance digestion, and boost your immune system. Meanwhile, prebiotics serve as nourishment for these good bacteria, promoting their growth and activity to support overall gut health. That said, try to add as many fermented foods and plant foods to your daily diet as possible.

REFERENCES

Harvard Health Publishing. (2023, July 26). How to get more probiotics. https://www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics

Zhang YJ, Li S, Gan RY, Zhou T, Xu DP, Li HB. Impacts of gut bacteria on human health and diseases. Int J Mol Sci. 2015 Apr 2;16(4):7493-519. doi: 10.3390/ijms16047493. PMID: 25849657; PMCID: PMC4425030.

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