The gut is an amazing ecosystem full of microscopic organisms that are vital to our general health and well-being. Let us explore the realm of the digestive system and probiotics.

The gut, or gastrointestinal tract, is like a long, winding tunnel that is in charge of breaking down food, drawing nutrients out of it, and excreting waste. Trillions of microorganisms, referred to as the microbiome, these microscopic organisms, which are primarily bacteria, maintain a delicate equilibrium that affects everything from mood to digestion.

The role of probiotics

Living bacteria known as probiotics can have positive effects on health when taken in sufficient quantities. For this reason, they are frequently referred to as “friendly” or “good” bacteria since they support a healthy gut microbiota. Probiotics are present in a variety of fermented foods, including kimchi, kefir, yoghurt, and sauerkraut, as well as in dietary supplements.

Probiotics function by adding good bacteria to the microbiome of the gut. In situations where the microbiome has been disturbed, such as following the use of antibiotics, these beneficial bacteria can aid in restoring balance. They also aid in the production of vitamins, aid in food digestion, and keep the gut’s defences against dangerous bacteria intact.

Probiotics can help with a range of gut-related issues, including irritable bowel syndrome (IBS), diarrhoea and inflammatory bowel diseases (IBD) like Crohn’s disease and ulcerative colitis. Certain probiotic strains have even been shown to encourage regular bowel movements and lessen the symptoms of lactose intolerance.

Foods high in probiotics

Probiotics can be added to many fermented foods or they are found naturally in them. Typical foods high in probiotics are:

• Kombucha 
  
  
• Yoghurt
  
  
• Sauerkraut
  
  
• Pickles 
  
  
• Kefir
  
  
• Tempeh
  
  

Benefits of probiotics

Probiotics replenish your stomach with beneficial bacteria, which may result in some of the following advantages:

• Improved digestion.
  
  
• Enhanced absorption of medications.
  
  
• Higher synthesis of vitamins and minerals.
  
  
• Preventing disease-causing germs from growing.
  
  
• Improved ratio of beneficial to harmful microorganisms, which lowers inflammation.
  
  

The role of prebiotics

Prebiotics serve as the “food” for the good bacteria that help the gut. Plant-based foods like fruits, vegetables, whole grains, and legumes include non-digestible fibres and chemicals called prebiotics.

Prebiotics provide the gut’s probiotics and other helpful microbes with food. By eating foods high in prebiotics, we are effectively giving the beneficial bacteria something to eat, which helps them to grow and proliferate.

The growth of particular beneficial bacteria, including Lactobacillus and Bifidobacterium, which are known to have favourable impacts on gut health, is one of the main purposes of prebiotics. Prebiotics support the growth of these bacteria, which aids in the maintenance of a diversified and well-balanced gut microbiome.

Prebiotic pills may be helpful if you are already taking probiotics to deal with the symptoms of gut problems. This will help to maintain the “good” bacteria that are already present in your gut.

Foods high in probiotics

Prebiotics are present in certain high-fibre meals and dietary supplements, such as

• Garlic
  
  
• Asparagus
  
  
• Onions
  
  
• Bananas 
  
  
• Green dandelions
  
  

Benefits of probiotics

Prebiotics have the potential to promote bacterial development and yield several highly specific health and wellness advantages. Using prebiotics can help in the following ways –

• Assist in the absorption of calcium.
  
  
• Reduce the frequency of constipation.
  
  
• Maintaining the health of the gut lining cells.
  
  

The synergy of prebiotics and probiotics 

Prebiotics and probiotics collaborate to support the best possible gut health. The term “synbiotics” is frequently used to describe this cooperative interaction. Probiotics and prebiotics can strengthen each other’s effects and improve the gut flora even more when taken together.

When prebiotics are present to support them, probiotics delivered through food or supplements can grow and proliferate more efficiently. Because of their mutual support, the good bacteria in the gut ecosystem are certain to live and even thrive.

Furthermore, when compared to either supplement alone, the combination of probiotics and prebiotics may have a greater effect on immune system performance, mental health, and digestive problems. Studies indicate that the use of synbiotics may be very helpful in the treatment of IBD, IBS, and even allergies. 

Choosing the right prebiotics and probiotics

Selecting the best strains and sources of probiotics and prebiotics for your unique requirements is crucial when thinking about probiotics and prebiotic supplements. Different strains of probiotics may have different advantages. Certain probiotics are more beneficial for intestinal health than others, and some may have a greater effect on immunological response or psychological health.

Prebiotics can also affect the gut microbiota in distinct ways. Prebiotics can be obtained from oligosaccharides, resistant starches, and inulin. A wider variety of beneficial bacteria in the gut will be supported by a varied diet that consists of a range of foods high in prebiotics.

It is also important to remember that different people react differently to probiotics and prebiotics. One person’s solution might not be the same as another. For this reason, it is a good idea to speak with a medical expert or a nutritionist to find out which probiotic and prebiotic choices are best for your particular health objectives.

Your gut health can be improved by incorporating probiotics and prebiotics into your diet. Your digestive system will react favourably, and your physical health will gain more energy and general well-being.

Conclusion

According to research, gut health is the foundation of overall wellness. It is commonly known that a diet heavy in highly processed foods, refined sugars, and saturated fats is seriously harmful to the microbiota.

Trillions of microscopic creatures live in the gut microbiome, which is essential to general health and well-being. Knowing how prebiotics and probiotics work together to maintain gut health can give you the power to make wise decisions.

Remember that preserving gut health is a continuous process. You may promote your general health and well-being and cultivate a thriving inner ecology by making educated decisions and giving priority to foods that are good for your stomach.

Nesha Felciya, 
Clinical Dietitian, Simplyweight