Probiotics are most commonly known as the “good bugs” found naturally in your gut. Found in a variety of fermented foods like yogurt and kefir to sauerkraut and kombucha, probiotics can be helpful in improving gut health, increasing immunity, and reducing inflammation associated with several diseases (Crohn’s, ulcerative colitis, inflammatory bowel disease).

Nutrition research says that probiotics can indeed be beneficial, so why do we care about prebiotics? More importantly, what are prebiotics and what foods contain them?

I like to think of prebiotics as the stuff that feeds the “good bugs” in your gut. In order to keep your gut bacteria healthy, it needs to be fed the right type of food. This gut “food” is a type of non digestible, fermentable fiber.

Hopefully the term fiber is not a stranger to you. You may have heard that fiber “keeps me regular”, “makes my heart healthy”, and “helps me feel full”. While yes, fiber does all of those things, it also feeds the good bacteria in your gut. Fiber (aka “roughage”) is a plant-based compound found in fruits, vegetables, beans and legumes, whole grains, and nuts. Foods such as leeks, onions, banana, garlic, beans, artichokes, apples, and whole grains are high in fiber and contribute to a healthy gut.

Should I have prebiotics or probiotics?

Trick question, the answer is both! For optimal gut health, it is best to have both prebiotics and probiotics. Having a good variety of both in your diet contributes to synergy.

Synergy is the combined power of a group of things, when they are working together, which is greater than the total power achieved by each working separately. – Cambridge English Dictionary

When you combine these two types of foods (bananas on yogurt or miso soup with onions), you have a powerful “synbiotic” food pairing, which is not only delicious but also really healthy for your gut!

If you have stomach issues (ulcerative colitis, Crohn’s, or other stomach condition) or a weakened immune system and are considering adding pre and probiotics to your diet, it would be beneficial to talk with a registered dietitian nutritionist (RDN) to figure out a personalized eating plan.

References:

1. Marchesi JR, Adams DH, Fava F, et al. The gut microbiota and host health: a new clinical frontier. Gut. 2016;65(2):330-339.
2. Giorgetti G, Brandimarte G, Fabiocchi F, et al. Interactions between Innate Immunity, Microbiota, and Probiotics. J Immunol Res. 2015;2015:501361-501361.
3. Sood A, Midha V, Makharia GK, et al. The probiotic preparation, VSL#3 induces remission in patients with mild-to-moderately active ulcerative colitis. Clin Gastroenterol Hepatol. 2009;7(11):1202-1209, 1209.e1201.
4. Saez-Lara MJ, Gomez-Llorente C, Plaza-Diaz J, Gil A. The role of probiotic lactic acid bacteria and bifidobacteria in the prevention and treatment of inflammatory bowel disease and other related diseases: a systematic review of randomized human clinical trials. Biomed Res Int. 2015;2015:505878. doi:10.1155/2015/505878