Two elements important for a healthy gut biome
Bacteria in your digestive tract? Well, of course! But it’s good bacteria, and it helps your body digest food, absorb nutrients, and maintain good overall health. Having a balance of different bacteria and yeasts in your digestive tract is often referred to as having a good microbiome, and to achieve this ecosystem inside you, it’s important to focus on both probiotics and prebiotics. The names might sound similar, but these play distinct roles in maintaining your gut health.
Probiotics are the actual live microorganisms themselves, found in fermented foods and dietary supplements. If the microbiome in your digestive tract is off balance—for example, because you recently took an antibiotic—then ingesting helpful bacteria can help restore this balance.
Probiotics develop naturally in fermented foods, including yogurt, sauerkraut, kimchi, kombucha, kefir, and tempeh. You can also take a probiotic supplement, but be careful—because probiotics are supplements, they are not regulated the same way medications are. A gastroenterologist can advise you as to which supplement will be most effective in providing the strains of bacteria you need.
Prebiotics, on the other hand, are non-digestible fibers found in food that provide nourishment for these beneficial bacteria. Getting plenty of prebiotic-rich foods will encourage the bacteria in your digestive system to multiply, leading to a diverse, balanced microbiome that will improve digestion, boost your immunity, and reduce inflammation.
Prebiotics can also be consumed via supplementation or through dietary choices, including garlic, onions, leeks, asparagus, bananas, whole grains, and legumes, all of which will encourage bacteria in your gut to thrive. You can even look for supplementary products known as symbiotic, which include both prebiotic and probiotics for maximum effect.
Science remains uncertain about the effectiveness of supplemental probiotics and prebiotics, as there is inconclusive evidence about whether you can actually repopulate the bacteria in your digestive tract and, if so, which strains of bacteria would serve you best. In some cases, bacteria might not be live and active in over-the-counter products. To play it safest, stick with the whole-food sources listed above and always consult with your doctor before making any major dietary changes or taking any kind of supplement.
