Understanding the Importance of Prebiotic and Probiotic Foods for Gut Health and How They Work Together
In the quest for optimal health and well-being, the role of gut health has gained significant attention in recent years. In this article we look at the synergistic relationship between prebiotics and probiotics, two vital components in maintaining a healthy digestive system. This guide explores the distinct yet complementary roles these dietary elements play in promoting gut health, their impact on our overall health, and practical ways to incorporate them into our daily diet. By unraveling the science behind these nutritional powerhouses, this article aims to provide you with a deeper understanding of how prebiotic and probiotic foods can be effectively used to enhance digestive health and overall wellness.
Your gut is often referred to as your “second brain” for a good reason. A healthy gut is not only essential for efficient digestion but also plays a crucial role in your overall well-being. It’s no wonder that gut health has become a hot topic in the world of wellness.
The Gut Microbiome: A Complex Ecosystem. Your gut is home to trillions of microorganisms, including bacteria, viruses, and fungi, collectively known as the gut microbiome. This complex ecosystem influences various aspects of your health, including your immune system, metabolism, and even your mood.
What are probiotics and how do they benefit me?
| Probiotics are often referred to as ‘the good bacteria’ and are live organisms. No living thing can exist without these life essential bacteria, no plant, no animal and no human. In fact our body is the host to trillions of these good bacteria! Our eco system is made up of both good and bad bacteria. Our good bacteria are essential for a healthy, functioning digestive system. It is when the balance between good and bad bacteria swings towards bad bacteria, we become ill.
If we lived in the wild and picked our food fresh from the ground, consumed fresh meat, drank pure clean water and had a pollution and stress free lifestyle then we wouldn’t need to top up our good bacteria every day, but daily our good bacteria is compromised with the following:
- Chemicals (chlorine, fluoride etc)
- Toxic and processed foods (GMOS, pesticides, herbicides etc)
- Sugar, alcohol and bad fats.
- Medications (birth control pill, antibiotics, pain relief)
- Pollution, stress
- Parasites
- Mould
Once our gut becomes compromised we then lose the ability to extract the precious nutrients from the food we eat. What this means is we lose the ability to feed our cells so they stay healthy. Without getting nutrition to our cells we can become very ill and disease is inevitable.
We should play host to over 500 species and nearly 2kg of good bacteria! These good bacteria are our immunity and defence against any nasties that try to attack our health. 80% of our immunity is in the gut alone.
Topping up our compromised bacteria with probiotics is essential to maintain a healthy lifestyle.
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What are the potential health benefits of Pre & Probiotics?
Probiotics offer a plethora of benefits, primarily through the introduction of beneficial microorganisms into the gut. Foods rich in probiotics, such as those containing Lactobacillus and Bifidobacterium strains, help in colonizing the gut with beneficial bacteria, thereby fostering a balanced and diverse microbiome. These probiotics play a crucial role in digestive health by regulating digestion and alleviating symptoms of gastrointestinal disorders like irritable bowel syndrome (IBS) and diarrhea. Beyond digestion, they are instrumental in supporting the immune system and maintaining a balanced inflammatory response, which is key in preventing infections and mitigating the severity of certain allergies. Fascinatingly, recent research has uncovered a connection between gut health and mental well-being, often referred to as the “gut-brain axis.” Probiotics may influence mental health, potentially reducing the risk of mood disorders such as depression and anxiety. Additionally, probiotic supplementation has shown promise in managing specific health conditions, including lactose intolerance, urinary tract infections, and some forms of dermatitis, highlighting their versatile role in overall health management.
Here are some of the key benefits of probiotics:
- Improved Digestive Health: Probiotics can help maintain a healthy gut microbiome, which is essential for proper digestion. They can aid in breaking down food, absorbing nutrients, and preventing digestive issues like diarrhea, constipation, and irritable bowel syndrome (IBS).
- Immune System Support: The gut microbiome plays a significant role in immune function. Probiotics may help support the immune system by promoting a balanced and diverse gut microbiota, which can enhance the body’s ability to defend against pathogens.
- Management of Diarrhea: Probiotics, especially certain strains like Lactobacillus and Bifidobacterium, have been shown to be effective in preventing or reducing the severity and duration of infectious diarrhea, antibiotic-associated diarrhea, and traveler’s diarrhea.
- Treatment of Irritable Bowel Syndrome (IBS): Some individuals with IBS may experience relief from their symptoms, such as abdominal pain, bloating, and irregular bowel habits, by taking specific probiotic strains.
- Prevention of Antibiotic-Associated Side Effects: Antibiotics can disrupt the natural balance of gut bacteria, leading to issues like diarrhea. Probiotics, when taken alongside antibiotics, can help mitigate these side effects by replenishing beneficial bacteria.
- Support for Inflammatory Bowel Diseases (IBD): Some research suggests that certain probiotics may help reduce symptoms and inflammation in conditions like Crohn’s disease and ulcerative colitis.
- Prevention of Urinary Tract Infections (UTIs): Probiotics may help prevent recurrent UTIs in some individuals by maintaining a healthy balance of urogenital microflora.
- Vaginal Health: Specific probiotic strains, such as Lactobacillus, are believed to promote vaginal health by maintaining a balanced vaginal microbiome and preventing yeast infections and bacterial vaginosis.
- Oral Health: Some probiotics have been studied for their potential to support oral health by reducing the growth of harmful bacteria in the mouth and preventing conditions like periodontal disease and bad breath.
- Skin Health: Emerging research suggests that a balanced gut microbiome, influenced by probiotics, may have implications for skin health. Probiotics may help alleviate skin conditions such as acne and eczema, although more research is needed.How do I pick the best Probiotic & Probiotic for me?
Check the Strains: Different probiotic strains have different functions and may be more effective for specific health issues. Research the strains that have been studied and found to be beneficial for your particular goal.
Examine Product Ingredients: Look at the ingredient list to ensure the prebiotics & probiotics come from good quality foods/sources.
Storage and Shelf Life: Consider how the product should be stored. Some probiotics require refrigeration, while others are shelf-stable. Be sure to follow the storage instructions for optimal efficacy.
Probiotics: The Live Microbial Heroes
Probiotics are live microorganisms that can offer a multitude of health benefits when ingested in adequate amounts. They are often found in fermented foods and supplements. Common probiotic strains include Lactobacillus and Bifidobacterium, and they can help balance the gut microbiome by:
- Restoring Balance: Probiotics can help restore the balance of beneficial bacteria in the gut, which might be disrupted by factors like antibiotics or an unhealthy diet.
- Strengthening the Immune System: A healthy gut is closely linked to a robust immune system, and probiotics can play a role in enhancing immune function.
- Digestive Health: Probiotics can help alleviate symptoms of digestive issues, such as irritable bowel syndrome (IBS) and diarrhea.
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What are prebiotics and how do they benefit me?
We often do not hear about prebiotics as much as we hear about probiotics but they are just as important as each other to flourish and thrive in harmony together. Prebiotics are the fibres found in food that feed the good bacteria (probiotics). The prebiotics provide a protective package of essential co-factors to help bacteria survive the journey through the gut and arrive alive to support healthy intestinal flora.
Prebiotics: The Food for Gut Bacteria
Prebiotics are non-digestible compounds found in certain foods that serve as nourishment for the beneficial bacteria in your gut. They act as a fertilizer for the good microbes, helping them thrive. Common sources of prebiotics include:
- Fiber-rich Foods: Foods like whole grains, fruits, and vegetables contain soluble fiber that supports the growth of friendly gut bacteria.
- Legumes: Beans, lentils, and chickpeas are rich in prebiotic fibers.
- Onions and Garlic: These aromatic ingredients contain inulin, a potent prebiotic.
By consuming prebiotic-rich foods, you’re essentially creating a favorable environment for beneficial gut bacteria to flourish. This, in turn, can contribute to improved gut health and overall well-being.
Benefits of prebiotics
- Foster the Growth of Beneficial Bacteria: Prebiotics are non-digestible fibers or compounds found in certain foods. They serve as food for beneficial gut bacteria, such as bifidobacteria and lactobacilli. By providing these bacteria with the nutrients they need, prebiotics help these populations thrive in the gut.
- Improved Gut Health: A diet rich in prebiotics can contribute to a healthier gut microbiome. This, in turn, is associated with various benefits, including better digestion, reduced inflammation, and enhanced nutrient absorption.
- Enhanced Immune Function: A significant portion of the immune system resides in the gut. A healthy gut microbiome supported by prebiotics can help regulate immune function and potentially reduce the risk of infections and autoimmune diseases.
- Reduced Risk of Chronic Diseases: Some research suggests that a diet high in prebiotics may be associated with a lower risk of chronic diseases like obesity, type 2 diabetes, and cardiovascular disease.
“Our range of probiotic foods contains both! Made in small batches with our organic mother culture and processed in our traditional fermentation process over 3-4 weeks. Every batch is unique and contains the goodness of the foods in which they are grown, and assists in ensuring the good bacteria arrive in the gut alive and in their natural state!”
In summary, prebiotic foods provide the fuel for beneficial gut bacteria, while probiotic foods introduce live bacteria directly into the gut. Both are essential for maintaining a balanced and healthy gut microbiome, which has far-reaching effects on overall health and well-being. Incorporating a variety of prebiotic and probiotic foods into your diet can contribute to better digestion, improved immunity, and potentially a reduced risk of various chronic diseases.
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Why do I need both probiotics and prebiotics?
Synergy Between Pre and Probiotics
The real magic happens when pre and probiotics work together. Prebiotics, as mentioned earlier, serve as food for probiotics, allowing them to thrive and exert their positive effects on your gut health. This combination can help create a harmonious gut microbiome, where beneficial bacteria dominate and support your overall well-being.
Unlocking gut health is a key to unlocking overall health. Pre and probiotics are powerful tools in achieving and maintaining a balanced gut microbiome, which can positively impact your immune system, digestion, and more. By incorporating prebiotic-rich foods and probiotic sources into your diet, you can promote a healthier gut and, in turn, a happier, healthier you. So, start paying attention to your gut, and it will reward you with improved well-being and vitality.
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Key Indicators That You Might Need Probiotics
Here’s a list of signs or indicators that may suggest a person could benefit from probiotics:
1. Frequent Digestive Issues: Persistent problems such as bloating, gas, diarrhea, or constipation can indicate an imbalance in gut bacteria, where probiotics might help.
2. Recent Antibiotic Use: Antibiotics can disrupt the natural balance of gut bacteria. Taking probiotics can help restore this balance.
3. Food Intolerances: Issues like lactose intolerance or difficulty digesting certain foods may improve with the aid of probiotics.
4. Poor Immune Function: Frequent infections or a weakened immune response could be a sign of an imbalanced gut microbiome, where probiotics might be beneficial.
5. Skin Conditions: Certain skin issues like eczema or acne have been linked to gut health, and probiotics might help in managing these conditions.
6. Mood Disorders: Emerging research suggests a link between gut health and mood. Symptoms of anxiety or depression might be alleviated with improved gut health through probiotics.
7. Unhealthy Diet: A diet high in processed foods and low in fiber can negatively impact gut bacteria. Probiotics can help in rebalancing the gut flora.
8. Chronic Fatigue: Ongoing tiredness and lack of energy, sometimes linked with gut health, might be improved with probiotic supplementation.
9. Yeast Infections: Recurrent yeast infections or oral thrush can be a sign of microbial imbalance, where probiotics might be helpful.
10. Autoimmune Disorders: Certain autoimmune conditions may be linked to gut health, and probiotics might play a role in managing these conditions.
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Probiotics: The Myths
| The myths…
· You can get enough good bacteria and probiotics from diet alone.
· All probiotics are the same and not worth the money.
· You only need probiotics when you have antibiotics.
· Why take them when they just die in your gut.
· I get my probiotics from yoghurt
Yep we have heard it all….
Let’s unpack the great probiotic debate!
Probiotics and their effectiveness depend on production methods and type of food or substance on which the bacteria are cultured—be it soil, food, dairy, laboratory produced. It’s a bit like conventional farming versus organic farming. What would you prefer to eat? (Hint … organic!)
So ultimately the effectiveness of a probiotic comes down to if you are using the right probiotic! Then the beauty and power of probiotics can be truly recognised and allow you to flourish in its benefits.
LET’S BUST SOME MYTHS!
Probiotics don’t work unless you keep them in the fridge. Yes, we bet you have heard that one before! But the truth is if they come bound to their own food source! Left on the shelf out of direct sunlight, food based bacteria are still viable but dormant in their own food source and come alive when activated in the body. No refrigeration required! However if the probiotics are not bound to food, they will not be as stable and will require refrigeration.
Why take Probiotics when they don’t survive stomach acid? Beneficial bacteria like lactobacillus acidophilus literally means ‘acid-loving’. Food based bacteria are well-suited to surviving the acidic environment of the stomach. Fragile bacteria that are forced to multiply in a lab may not be as hardy. This just confirms again that not all probiotics work unless you are consuming the right one that can survive and thrive.
You can get enough good bacteria from eating yoghurt? Commercial yoghurts laden with sugar are not the best source of beneficial bacteria, especially if you are sensitive to cow milk protein or lactose intolerant. They contain fewer strains and it’s unclear what remains after pasturisation which kills both good and bad bacteria.
You only need probiotics if you have taken antibiotics. If you are on a course of antibiotics start taking Probiotic Foods on the same day, first thing in the morning, on an empty stomach to send a protective message to your gut bacteria. Antibiotics are on the top of the list for wiping out your beneficial bacteria, there are many other influences such as chemicals in food and water, GMO foods, EMFs and stress which kill off your good guys too, so they need to be replaced.
I only need Prebiotics – One of the more recent myths going around is that taking prebiotics is more important than probiotics. Both beneficial bacteria (probiotics) and the foods that feed them (prebiotics) are equally important for gut health and both are found in each blend of the Probiotic Foods range. |
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| What you hear about probiotics and what you see on the supermarket shelves can be debatable. Labels, marketing and branding can all sway our perception and although the importance of gut health is becoming more and more recognised we need to understand what is actually beneficial for our gut health & what isn’t just going to dwindle the bank balance without any benefits.
A key point to determining a good probiotic from a bad one is the variety of bacteria. Bacterial variety is essential to a healthy gut. Because there are 1000 species of bacteria in the gut, a multistrain probiotic gives you the best chance to boost the variety and number of beneficial bacteria to help out number the bad guys. More is more when it comes to good bugs. Many on the market may only have 1-2 strains of beneficial bacteria so look for a probiotic that has at least 12+ strains.
Understanding the components that make probiotics WORK and what compromises this is an important element to understanding any product in the heavily saturated health market today. We can quickly become overwhelmed about which product is right for us so to make things easy.
We have a quick summary of points to look for when shopping for a probiotic that actually works:
· Food based bacteria
· Organic – with certification
· Contains Prebiotics + Probiotics
· Multiple strains of beneficial bacteria. We recommend 12+ strains.
Why we need good bacteria…
The loss of good bacteria is playing a leading role in so many people’s health around the world and yet science is now only beginning to recognise the importance of bacteria in our health.
Our good bacteria is compromised daily as we come into contact with toxins, chemicals, fluoride, pesticides and other environmental factors. With the thousands of bacteria we are host to you have to ask yourself, what real benefit are the supplements on the market with only 1 or 2 strains of good bacteria, when we actually need a variety to be of real benefit. We need to be in contact with a host of variety’s to make a real difference and the best way to do this is through organic or fermented foods. Look for products that contain a wide variety of bacteria and in particular where the bacteria have been used to break down organic whole foods that will act as a prebiotic. Products such as this gives us the released nutrients from the foods which in turn feed our cells as well as replenishing the good bacteria.
The more we understand about the value of our good bacteria the better we will understand how to improve our health. |
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Check out our range of probiotic foods available–we use 12+strains of beneficial bacteria coupled with a range of specially selected organic whole foods to give you the ultimate variety of good bacteria and nutrition! All in one package!! Check out our Pre & Probiotic Foods range >
Probiotic FAQs
Are all probiotic products the same?
Definitely not. Probiotics or good bacteria can come from; dairy, faecal matter, laboratory bred or from food.
The number of probiotics on the label is not necessarily the number that are alive in the pot and in some circumstances the existence of living bacteria in the post can be as low as zero. Many probiotic products have to be refrigerated and the problem here is, can you guarantee that it never sat in the back of a truck or a warehouse without refrigeration?
Our probiotics have been bred to withstand 55 degrees and do not have to be refrigerated but kept in a cool dark place.
Plus our probiotics are alive and viable in their own food source (prebiotics) and tests show that they will on foment meaning because they are alive and viable they are more likely to be beneficial.
How do I know which probiotic is best for me?
There are no errors when making a selection from our range. We have made different blends for specific requirements, but that does not mean you cannot use the rest of the range. Start with the one that attracts you the most and have in mind to try another blend at some stage, for each blend offers different ingredients, which in turn offers different nutritional values.
Should you take a break from a probiotic or just stay on it all the time?
In a perfect environment you could get away with not having a probiotic everyday but unfortunately we do not live in a perfect world! Our gut bacteria can be compromised by many things including chlorine, fluoride, pesticides, birth control pills, stress, pollution, artificial flavour & colours, chemicals in our food, pharmaceuticals or antibiotics. It is a good idea to keep topping up your probiotics daily to assist in supporting your immune system and your gut health. If you stop taking them, your gut bacteria are likely return to their pre-supplementation condition within one to three weeks!
Why don’t I need to keep Probiotic Foods blends and capsules in the fridge?
Whist most probiotics on the market need to be refrigerated. Probiotic Foods blends do not need refrigeration; they only need to be stored in a cool, dark place. The probiotics have been stressed to hot and cold so they will survive where others may not. One reason for this is that the probiotics (good bacteria) are lying dormant in the powder. They stay this way until the PH changes when you ingest the powder, once activated they multiply by the millions.
What happens if I take too much?
This is an interesting question because if your body is toxic or if you are not in very good health you will notice a reaction to the foods immediately. This is why we like first time users to start with 1/8th of a teaspoon until they adjust to having nutrition at the level available in Probiotic Foods. For example, if you have not had a good diet for a long time, or if you have a compromised digestive system, you may not have been getting the goodness from food for years. To have an over-consumption of nutrition after such a long time will have mild effects—such as loose stools—so best to always start small and work towards the nutritional value of Probiotic Foods as well as the benefits the good bacteria (probiotics) have on all living things.
What is the difference between the blends?
Our entire range of probiotic blends and capsules all contain the same beneficial strains of bacteria. What makes them different is the specially selected organic wholefoods. Because every one is different and unique, we have made five different blends with different organic wholefoods to create a product suitable for our individual needs. We even have a probiotic for the family pet!
What is the difference between probiotics + prebiotics and why do I need both?
In our blends, the probiotics are alive in their own food source. That food source is ingredients that have been broken down by the bacteria, and that food source is now called a prebiotic. Probiotics on their own do not have this advantage. No need to refrigerate! Our naturally resistant probiotics survive where others cannot as they have been stressed to a wide range of temperatures, and in their own food source.
Can Probiotic Foods really make a difference?
See Don’s Healthier You video below…
More about probiotics
Types Of Probiotics
The following probiotic strains have been used in the fermentation process of Probiotic Foods, and are cultured from food—not dairy, fecal matter or laboratory bred: Lactobacillus Acidophilus, Lactobacillus Delbrueckii, Lactobacillus Caseii, Lactobacillus Bulgaricus, Lactobacillus Caucasus, Lactobacillus Fermenti, Lactobacillus Plantarum, Lactobacillus Brevis, Lactobacillus Helveticus, Lactobacillus Leichmannii, Lactobacillus Lactis, Bifidabacterium Bifidum, Saccharomyces Boulardii, Saccharomyces Cerevisiae.Here’s a brief overview of some of these Probiotic strains:
Lactobacillus acidophilus: This strain is commonly found in the small intestine and is known for its role in promoting a balanced gut microbiome. It’s often used to support digestive health and may help prevent diarrhea.
Lactobacillus casei: L. casei is known for its ability to help with the digestion of lactose and may be useful for individuals with lactose intolerance. It’s also associated with immune system support.
Lactobacillus bulgaricus: Often used in the fermentation of yogurt and other dairy products, L. bulgaricus plays a role in breaking down lactose and promoting gut health.
Lactobacillus plantarum: This strain is known for its robustness and ability to survive the harsh conditions of the stomach. It has been associated with supporting digestive health and reducing inflammation.
Lactobacillus fermentum: L. fermentum may help with maintaining a balanced gut microbiome and supporting immune function.
Bifidobacterium bifidum: B. bifidum is typically found in the colon and is associated with promoting a healthy balance of gut bacteria. It may help with various digestive issues and support the immune system.
Saccharomyces boulardii: Unlike the other strains mentioned, S. boulardii is a yeast, not a bacterium. It’s often used to prevent or treat diarrhea, including antibiotic-associated diarrhea and infectious diarrhea.
Saccharomyces cerevisiae: Another yeast strain, S. cerevisiae, is commonly used in baking and brewing but can also be found in some probiotic supplements. It may help support digestive health and the immune system.
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Where can probiotics and prebiotics be found naturally?
Probiotics and prebiotics, essential for maintaining a healthy gut microbiome, can be found naturally in a variety of foods.
Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits. They are commonly found in:
- Fermented Dairy Products: Yogurt and kefir are excellent sources of probiotics, particularly strains of Lactobacillus and Bifidobacterium.
- Fermented Vegetables: Sauerkraut, kimchi, and pickles (fermented in brine, not vinegar) contain beneficial bacteria.
- Fermented Soy Products: Tempeh, miso, and natto are fermented soy products rich in probiotics.
- Traditional Fermented Foods: Other regional fermented foods, like kombucha (a fermented tea) and certain types of traditional fermented cheeses, also contain probiotics.
Prebiotics, on the other hand, are non-digestible food components that promote the growth of beneficial microorganisms in the intestines. They are found in:
- High-Fiber Foods: Many vegetables, such as garlic, onions, leeks, asparagus, and Jerusalem artichokes, are high in prebiotic fibers.
- Whole Grains: Whole grains like barley, oats, and wheat also contain prebiotic fibers.
- Fruits: Certain fruits, including bananas, apples, and berries, are good sources of prebiotics.
- Legumes: Beans, lentils, and chickpeas have prebiotic fibers that support gut health.
- Nuts and Seeds: Almonds, flaxseeds, and chia seeds are also sources of prebiotics.
Incorporating a variety of these probiotic and prebiotic-rich foods into your diet can help maintain a healthy balance of gut bacteria, which is crucial for overall health. However, it’s important to note that individuals with certain health conditions or dietary restrictions should consult with a healthcare provider before making significant changes to their diet.
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