We've probably all heard probiotics are good and important for our gut health. But what we hear less about is the role prebiotics play in it. In this blog post, we want to shed light on the differences and effects of these two substances and introduce you to foods that are rich in probiotics and prebiotics.
Probiotics and prebiotics are both substances that promote gut health, but they do so in very different ways.
Probiotics:
Probiotics are live microorganisms that have important health benefits, especially for the digestive tract. They are found in fermented foods such as yogurt, kefir, sauerkraut and other lactic fermented foods. By fighting harmful bacteria and aiding digestion, these microorganisms can help to support the balance of your intestinal flora.
Prebiotics:
Prebiotics are substances that can be fermented by the bacteria in your gut. They enter the gut undigested and serve as food for good bacteria in the gut thus promoting their growth and activity. Prebiotics are found in fiber-rich foods such as certain fruits, vegetables, whole grains and legumes.
Probiotics and prebiotics work together in synergy to promote holistic digestive health. Probiotics provide the beneficial bacteria, while prebiotics provide the food for these bacteria.
Here's an overview of the most important probiotics and prebiotics for your body:
Probiotics:
- Lactobacillus acidophilus: This type of bacteria is found in yogurt and fermented milk products such as kefir and sour milk.
- Bifidobacterium bifidum: This bacterium is found in fermented dairy products as well as some fermented vegetables such as sauerkraut and kimchi.
- Saccharomyces boulardii: This is a type of yeast that is used as a probiotic and can be found in some probiotic supplements.
- Lactobacillus rhamnosus: This type of bacteria is also found in fermented dairy products such as yogurt and in some probiotic supplements.
Prebiotics:
- Inulin: Inulin is a type of soluble fiber found in many plants, including chicory, artichokes, onions, garlic and asparagus.
- Oligofructose: Oligofructose is another soluble fiber found in foods such as chicory, onions, garlic, bananas and wheat.
- Fructooligosaccharides (FOS): FOS are a group of short-chain carbohydrates found in many foods such as bananas, onions, garlic, asparagus, chicory and whole grains.
- Galactooligosaccharides (GOS): GOS are a type of carbohydrate found in legumes such as beans, lentils and chickpeas, as well as in dairy products.
Probiotics and prebiotics are often found in everyday foods, which is why their intake is often easier to integrate into everyday life than you might think. Here is a short list of foods that are rich in probiotics and prebiotics.
Foods rich in probiotics:
- Yogurt: Unsweetened yogurt, especially those containing live and active cultures such as Lactobacillus acidophilus and Bifidobacteria, are an excellent source of probiotics.
- Kefir: Kefir is a fermented milk drink made from kefir grains and contains a variety of probiotic bacteria.
- Sauerkraut: Sauerkraut is made by fermenting chopped cabbage and contains live probiotic cultures, especially if it has not been pasteurized.
- Kimchi: Kimchi is a Korean fermented vegetable dish often made from Chinese cabbage and other vegetables and contains a variety of probiotic bacteria.
- Miso: Miso is a fermented paste commonly used in Japanese cuisine and is made from soybeans, salt and a fungal cultures. It is rich in probiotic bacteria.
Foods rich in prebiotics:
- Chicory: Chicory contains inulin, a soluble fiber that acts as a prebiotic.
- Onions and garlic: Onions and garlic contain inulin and fructooligosaccharides (FOS), both of which act as prebiotics.
- Asparagus: Asparagus is rich in inulin, a prebiotic that can improve the growth conditions for beneficial bacteria in the gut.
- Acacia fiber: Acacia fiber is a natural source of soluble fiber, which supports the absorption of nutrients.
- Whole grain products: Whole grain products such as whole grain bread, oatmeal and brown rice contain fiber, which can act as a prebiotic.
- Banana: Bananas contain both inulin and fructooligosaccharides (FOS), two types of prebiotics.
Many of the foods described above are labeled superfoods due to their various health benefits. By consuming probiotic and prebiotic foods, you can support the health of your digestive system and promote the balance of your intestinal flora in a simple and natural way.
And why is our gut health so important? Our immune system is not often associated with the gut, but the majority of our defenses are actually located right there. A healthy gut is therefore crucial for our immunity - and so are pro- and prebiotics.