Let’s Talk: Pre and Probiotics
In recent years, there’s been a lot of buzz around pre and probiotics. They’re powerful bacteria that can strengthen your gut microbiome but what exactly are they, how do they help your gut health and are you getting enough?
Key takeaways:
Prebiotics feed probiotics
Getting the right pre and probiotics will improve your gut health
Better gut health can help mental health, blood sugar control and weight loss
What are probiotics?
Let’s start with probiotics. These are living organisms which are bacteria or yeast that help to protect your body against harmful bacteria. They play a role in helping you to produce short-chain fatty acids which prevent infection from leaving your gut and entering your body. Probiotics have been shown to increase the good bacteria in your gut and reduce the harmful ones, which improves your overall gut health and gut microbiome (aka the bacteria that live within your gut.)
But probiotics can’t do what they do without prebiotics.
What are prebiotics?
Prebiotics are ‘food’ for probiotics and are also known as ‘fertilisers’. They’re not digested by the body but instead used to feed the probiotic bacteria in your gut. Prebiotics help certain types of bacteria thrive.
They are fermented in the large bowel by gut bacteria to produce short-chain fatty acids which control infection but have also been shown to potentially:
Control blood sugar
Play a part in insulin sensitivity
Reduce inflammation
Control appetite and manage weight
What do they do for the body?
Relying on a diet of highly-processed, sugary and fatty foods causes a build up of ‘bad’ bacteria in the gut. Continuing to eat this way, only breeds more of that type of bacteria. That’s important because if you’re cultivating the wrong type of bacteria in your gut, not only will your gut health suffer but it will also have a knock on effect for other areas of your body.
Good gut health has been shown to support our overall immune system and mental health, including depression and anxiety.
So adding pre and probiotics into your diet will help to promote the right types of bacteria to grow so that you can have a positive impact on your gut health. But what types of foods contain pre and probiotics?
What foods are high in pre and probiotics?
Prebiotics are typically high fibre foods and some good sources include:
Bananas
Apricots
Dates
Onions
Garlic
Almonds
Cashews
Wheat
Spelt
Chickpeas
Soya
Lentils
Probiotics, on the other hand, are foods which are fermented, including:
Yogurt
Kefir
Sauerkraut
Kombucha
It’s worth remembering that prebiotics feed probiotics. So, if you’re having a lot of probiotics without thinking about the prebiotics, then you’re not going to get the full range of benefits.
Should I take a pre and probiotic supplement?
Probiotic supplements are quite easy to find on the high street these days – but they’re not all made equal. Different brands have different strains, and not always the right ones that you need.
That said, a probiotic supplement (as a liquid, pill or capsule) can be a good way to top up your gut with positive gut bacteria. It’s just important to read the labels to make sure that you have the right dosage and the right types of bacteria. It’s quite common to find strains of Lactobacillus and Bifidobacterium.
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FAQs
Can I take prebiotics and probiotics together?
Absolutely. Taking both together means that you’re introducing new strains of bacteria through the probiotics while increasing the production of them with the prebiotics.
How long does it take to notice benefits from probiotics?
It’s possible to start noticing the benefits on your gut health within a few weeks of taking pre and probiotics consistently. It may take you a little longer to feel the benefits on your mood and mental health.
Are fermented foods enough, or do I need a supplement?
Fermented foods and probiotics are not the same thing. Even though fermented foods do contain probiotics, different foods can contain different amounts of different strains. To be sure that you’re getting the probiotics that you need, ensure you consume a variety of probiotic foods each day. A supplement can be a helpful backup.
Can probiotics cause bloating or other side effects?
Yes, a high dose of probiotics can cause gas and bloating. It’s best to start slow and take probiotics every day rather than as a large dose once a week. These side effects should be temporary in most people, as your gut adapts.
What are some other ways of improving my gut health?
Taking pre and probiotics are not the only way to improve your gut health. Exercising regularly, getting enough sleep, minimising stress, having a balanced and diverse diet and avoiding alcohol will also help.
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