Why the Gut Microbiome Is Important
A robust microbiome contains trillions of bacteria, yeast and other living microbes residing in the lower gastrointestinal system. Scientists think that most humans host around 1,000 different species of bacteria. Growing evidence shows that many of them benefit humans by improving the immune system, gut health, mental health, diabetes control and cardiac health.
The microbiome begins to form from the moment of birth and diversifies based on environmental exposure and foods eaten. The microbiome can be weakened by harmful substances such as cigarette smoke and alcohol or with overuse of antibiotics. People have little control over their early childhood experiences or other ways the microbiome is affected. However, we do have control over the foods we eat as we get older to support the microbiome, including probiotic and prebiotic foods.
Probiotics and Prebiotics Defined
According to the International Science Association for Probiotics and Prebiotics, probiotics are living microscopic bacteria or yeasts that have been proven in scientific studies to help humans in some way. These “good” microbes are the same or similar beneficial bacteria that are found in healthy microbiomes and can be found in certain fermented foods and in supplements.
Prebiotics support the growth and activity of probiotics. Without prebiotics, probiotics can’t thrive or reproduce. We get the food to the probiotics in our gut simply by eating these healthy foods ourselves. Prebiotics are found in fiber-rich plant foods including fruits, vegetables, whole grains, nuts and legumes. These generally plant-based foods are high in a special kind of fiber some researchers call nondigestible fermentable carbohydrates.
So, the difference between probiotics and prebiotics is that probiotics are live beneficial organisms, and prebiotics are the food that they need to survive.
When a Probiotic Supplement May Be Useful
People all over the world have consumed probiotics for thousands of years, many of which are deeply rooted in ancient cultures, including kefir, kimchi, kombucha, miso, pickled vegetables, sauerkraut, and yogurt. For most healthy people, a probiotic supplement is not necessary, but there are some conditions that may have been improved by increasing specific species of probiotics. These conditions include:
- Conditions that require treatment with antibiotics, which can kill good bacteria along with the bad
- Intolerance to lactose in dairy products
- Irritable bowel syndrome
- Some cases of chronic constipation
It’s important to talk to a health care provider or registered dietitian before choosing to take a supplemental probiotic. Specific conditions are often best treated by specific probiotic strains, and a medical professional can help determine which probiotic supplement is best.
While there is scientific evidence that indicates using probiotic supplements may be beneficial for certain people and a few GI conditions, there is only a little bit of data about the benefit of probiotic supplements in most people. The evidence so far shows that taking probiotics is most useful for:
- Prevention of C diff infection in patients taking antibiotics
- Prevention of necrotizing enterocolitis in pre-term infants
- Management of inflammatory bowel disease-related pouchitis
Probiotics do show promise in treating many different conditions and may help to maintain certain aspects of health, but most of the research is still in the early stages.
Where to Start
The market is saturated with different probiotic supplements and food products, which can make shopping confusing. Consumers should be aware that not all versions of these foods contain living probiotic cultures. Look for refrigerated versions of fermented foods, such as sauerkraut and pickles, because shelf-stable varieties have been pasteurized, a process that kills microbes. Shoppers can also scan product labels for words such as “live and active cultures.”
Eating probiotic foods may only provide helpful microbes for a short amount of time after eating them, so eating these foods regularly seems most effective to keep the benefits.
Prebiotics, which feed the probiotic microbes, are found in fiber-rich plant-based foods and should be eaten regularly. The foods listed below are just some of many that contain prebiotics:
- Vegetables: artichoke, asparagus, broccoli, cabbage, chicory root, garlic, Jerusalem artichoke, jicama, leeks, mushroom, onion, shallot, sweet potato, tomato, collard greens, spinach, dandelion greens, mustard greens and chard
- Fruits: apples, bananas, berries, cranberry, kiwifruit, guava, passion fruit, pomegranate, raisins and wild blueberries
- Legumes: chickpeas, peas, soybeans, dry beans and lentils
- Grains: barley, corn, oats, rice, whole wheat, wheat bran and rice bran
- Seeds and nuts: almonds, chestnuts, flaxseed, peanuts, pistachios and walnuts
- Other foods: green tea, black tea, oolong tea, seaweed and honey
Because different probiotic species prefer different prebiotic foods, it’s best to eat a wide variety of foods from this list. Eating a wide variety of these foods will add lots of vitamins and minerals to the diet, another great benefit.
If you don’t already include probiotic and prebiotic foods in your diet, it’s best to start slowly by adding small amounts of new foods. It takes some time for the microbiome to adjust to changes, and too much at once may lead to an upset stomach. If you feel like it’s too hard to get these healthy foods from your diet, speak with your health care provider to determine if supplements might be needed. Since supplements may vary dramatically and each person has a unique makeup of gut bacteria, it is best to talk with your provider or nutritionist before starting a new supplement.
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