Pro and Prebiotics - What’s all the fuss?

Probiotics and prebiotics are pretty big topics in nutrition these days. We hear them mentioned so often but do we really understand them?

Although they both sound similar and are integral to our health, they play different roles. Simply put:

• Probiotics = live bacteria found in certain foods or supplements that can provide diverse health benefits

• Prebiotics = come from non-digestible fibre in certain foods. They are the food source of the beneficial bacteria

Gut bacteria (collectively AKA gut flora/microbiota) perform many vital functions in the body. Eating sufficient amounts of both probiotics and prebiotics can help ensure that we have the right balance of these bacteria to keep our gut microbiota healthy.

But why are gut bacteria so beneficial?

The good bacteria in our digestive tract help protect us from harmful bacteria & fungi. Research on bacteria in the gut confirms that having a wide variety of this good type of bacteria can aid in immune system functions, improve depression symptoms and help fight obesity, among other pretty astonishing benefits.

Also, some of our gut bacteria form vitamin K and short-chain fatty acids, which are the main nutrient source of the cells lining our colon. They promote a strong gut barrier that helps keep out harmful substances, viruses, and bacteria. This also helps reduce inflammation and may even have the potential to reduce the risk of cancer.

Many foods are naturally high in prebiotic fibre, especially vegetables, fruits, & legumes. Other good sources are:

• Legumes & beans

• Oats

• Bananas

• Coconut

• Radishes

• Garlic

• Leeks/Onions/ Spring Onions

There are also many naturally probiotic foods including:

• Sauerkraut

• Kimchi

• Kombucha

• Kefir (dairy & non-dairy)

• Some types of fermented/pickled veg (unpasteurised b/c the pasteurising process kills the bacteria)

I hope this provides some clarity and serves as inspiration to start incorporating a variety of these foods / drinks into your diet to help keep those friendly bacteria happy and ultimately, our minds and bodies healthy 💛