Pre- and Probiotics: How they can improve overall health
Hashtags: Gut Health, Digestive Health, Immunity, ProbioticBenefits
Pre- and probiotics work together in a harmonious symbiotic relationship.
Maintaining and improving gut health has gained popularity and consumption of preand pro-biotics have been suggested to improve health, but why? What are they and how do they help someone’s overall wellbeing? These microscopic powerhouses have a large role in maintaining gut health and this article will review benefits and biotic-rich foods.
What are Pre- and Probiotics?
Prebiotics: These are non-digestible fibers found in certain foods providing the fuel for probiotics to grow and flourish. They nourish the beneficial bacteria in your gut, helping them to thrive, multiply and maintain a healthy balance and diverse gut microbiota.
Probiotics: Probiotics are live beneficial bacteria that can be ingested through food or supplements. Probiotics populate the gut with friendly bacteria that support digestion, boost the immune system, and protect against harmful bacteria. These friendly microbes contribute to a harmonious gut ecosystem.
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The Gut Microbiome
Your gut is home to trillions of microorganisms, collectively known as the gut microbiome. These microbes play a crucial role in your overall health. They aid in digestion, support the immune system, and even impact mental health. When the balance of beneficial and harmful bacteria is skewed, it can lead to digestive issues and a host of other health problems.
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The Benefits of Pre- and Probiotics
Improved Digestion: A balanced gut microbiome aids in breaking down and absorbing nutrients. This can reduce digestive discomfort, alleviate symptoms of irritable bowel syndrome (IBS), and enhance regularity.
Stronger Immunity: A significant portion of your immune system resides in the gut. Probiotic bacteria can interact and stimulate intestinal immune cells and help create immune homeostasis to better defend against harmful invaders.
Mood and Mental Health: Emerging research suggests a connection between gut health and mental well-being. A balanced microbiome may help reduce symptoms of anxiety and depression.
Reduction of antibiotic side-effects: Use of pro- and pre-biotics can help reduce the destructive effect antibiotics can have on the gut and to regenerate any type of loss in beneficial microflora when someone is using an antibiotic known to wipe out both good and bad bacteria.
Skin Health: A harmonious gut microbiome can contribute to clearer, healthier skin by reducing inflammation and skin conditions.
Heart Health: Some studies indicate that pre- and probiotics may help regulate protein, carbohydrate, and lipid metabolism lowering cholesterol levels, thus reducing the risk of heart disease.
How to Incorporate Pre- and Probiotics into Your Diet
Prebiotics: Include foods like garlic, onions, leeks, asparagus, bananas, and whole grains in your diet to promote the growth of beneficial bacteria.
Probiotics: Enjoy yogurt, kefir, sauerkraut, kimchi, kombucha, and other fermented foods regularly. Alternatively, consider probiotic supplements, but consult with a healthcare professional before starting any new supplement regimen.
By nourishing your gut microbiome with prebiotics and populating it with probiotics, you can unlock a world of benefits for your digestion, immunity, mental health, and overall well-being. Start by making small changes to your diet and be patient; the journey to a healthier gut is well worth the effort. Your body will thank you for it.
Amara AA, Shibl A. Role of Probiotics in health improvement, infection control and disease treatment and management. Saudi Pharm J. 2015;23(2):107-114. doi:10.1016/j.jsps.2013.07.001
Wang L, Wang S, Zhang Q, He C, Fu C, Wei Q. The role of the gut microbiota in health and cardiovascular diseases. Mol Biomed. 2022;3(1):30. Published 2022 Oct 11. doi:10.1186/s43556-022-00091-2
