Your digestive tract is loaded with bacteria and those tiny microorganisms play a big role in your digestion, immunity and even mental health.
"We have more bacterial cells in our body than human cells and that’s because of the 100 trillion microbial cells in the colon," said Yaffi Lvova, a registered dietitian with Banner Health.
"To reap all the benefits of a healthy gut, we have to take care of the bacterial populations. That includes feeding them," she said.
Prebiotics and probiotics can help you get more good bacteria in your gut and keep them healthy. Here’s what to know.
What are probiotics?
Probiotics are live bacteria and yeasts that help keep your digestive system healthy. They support digestion, help your body absorb nutrients and may even make your immune system stronger.
Probiotics may help:
- Improve digestion and reduce bloating
- Reduce or eliminate common symptoms like abdominal pain, bloating, gas, reflux, nausea and vomiting
- Ease symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD)
- Support immune function
- Ramp up your metabolism
- Balance your gut bacteria after you’ve taken antibiotics
You can add probiotics to your diet by eating foods like:
- Yogurt: Fermented milk — choose yogurt with live and active Lactobacillus and Bifidobacterium strains
- Kefir: A fermented milk drink
- Buttermilk: A different type of fermented milk
- Kimchi: Fermented spicy cabbage
- Sauerkraut: Fermented cabbage
- Miso: Fermented soybean paste
- Tempeh: Fermented soybeans
What are prebiotics?
Prebiotics are types of fiber that feed the good bacteria in your gut. While probiotics introduce good bacteria into your gut, prebiotics help them grow and thrive.
"The bacteria are the probiotics and the food is the prebiotics," Lvova said. "This food is insoluble fiber, found in whole grains and produce." You need both prebiotics and probiotics in your gut. Eating probiotics without a prebiotic-rich diet would be like throwing plant seeds on the sidewalk — they can’t survive.
Prebiotics can:
- Improve digestion and help you absorb nutrients
- Help protect your gut against harmful bacteria
- Reduce inflammation and promote overall gut health
- Produce short-chain fatty acids, which support gut and immune health
"Prebiotics support your immune system by feeding the gut microbiome," Lvova said. "A healthy gut will produce serotonin more effectively, help your immune system function and more."
Get more prebiotics by eating:
- Bananas
- Garlic
- Onions
- Asparagus
- Oats
- Barley
- Sweet potatoes
- Whole grains
- Berries
- White potatoes (eat the skin)
Why gut health matters
Your gut does more than digest food. It plays a key role in:
- Immune health: About 70% of your immune system is in your gut.
- Mental health: The gut and brain are closely connected and a healthy gut may improve mood and reduce stress.
- Chronic disease prevention: Gut health is linked to conditions like heart disease, obesity and type 2 diabetes.
Without a healthy balance of pre-and probiotics, you can develop an imbalance of good and bad bacteria. That can allow bad bacteria, yeasts and fungi to flourish and negatively impact your health, metabolism and digestion.
Along with digestive issues, you could have inflammation, fatigue and other symptoms. Gut imbalance symptoms could even mimic those of some serious conditions.
Your digestive system is delicately balanced and while everyone’s balance is unique, it isn’t difficult to achieve. To support gut health:
- Eat a variety of prebiotic foods and probiotic foods daily.
- Stay hydrated to help the fiber in your diet work well.
- Manage stress, since it can disrupt gut bacteria.
- Get enough sleep, which plays a role in gut function.
"A balanced diet high in produce and with enough hydration can help set you up for a healthy life," Lvova said. "Including probiotics and prebiotics in your diet supports the mind and body in many ways we know about, as well as those we don’t know about just yet. We’re learning more about their benefits every day."
Do you need supplements?
While dietary supplements are an option, most people can get the probiotics and prebiotics they need from food. If you have digestive issues you may want to try a supplement. Talk to a dietitian about the pros and cons of taking probiotics and prebiotics in supplement form.
When to see a dietitian
If you often feel bloated or have constipation, diarrhea or other digestive concerns, a dietitian can help. "If you feel uncomfortable often or have other unwelcome GI experiences, consult with your doctor," Lvova said. Getting expert help is especially important if you have IBS, IBD or food sensitivities.
The bottom line
Prebiotics and probiotics can help keep your gut healthy and functioning well and a healthy gut supports your mental health, immune system and overall health and wellbeing. Be sure to include plenty of fermented and high-fiber foods in your diet to get the prebiotics and probiotics you need.
For more guidance on ways to improve your digestive health, talk to your health care provider or a Banner Health specialist. An expert can help you find foods you like that support your gut.
