If you want to get your gut health into great shape, you’ve got to know the lingo.
The words probiotic and prebiotic are often thrown around when it comes to gut health, but what are they—and what can they do for you?
Your body relies on your gut for its overall health. If it’s not working to its full capacity, your digestion will suffer, and you won’t get enough goodness from the foods you eat. That’s where good bacteria comes in.
Let’s explore what prebiotics and probiotics can do for your gut and how they can help to empower you and your overall health.
So, what’s the difference between probiotics and prebiotics? Let’s find out.
What are prebiotics?
There are millions of bacteria in your gut and to thrive, they need to be fed. Prebiotics are plant fibers that feed the bacteria and promote the growth of the good bacteria in your digestive system.
They work by…
- Helping to nourish the colon cells and reduce inflammation
- Feeding your friendly bacteria to promote gut health
- Helping with mineral absorption
- Enabling regular bowel movements
- Reducing the risk of digestive issues such as constipation
As you can see, prebiotics are an essential part of maintaining good gut health and improving your general wellbeing.
What are probiotics?
The difference between prebiotics and probiotics is simple. Whereas prebiotics feed the bacteria, probiotics are live bacteria that provide health benefits when consumed in adequate amounts.
They’re often referred to as ‘good’ or ‘friendly’ bacteria. The most common types are Lactobacillus and Bifidobacterium.
Their benefits include…
- Helping to maintain a good balance of gut flora
- Helping with mineral absorption, digestion, and immunity
- Preventing digestive issues
- Reducing inflammation
- Promoting your gut health and overall health
Consuming probiotics will help you to maintain a healthy gut and improve your overall health.
How can you boost your prebiotic and probiotic intake?
There are two main ways to get prebiotics and probiotics into your system—through diet and supplementation.
Eating a balanced mix of gut-boosting foods will feed your microbiome what it needs to succeed.
Let’s dive a little deeper into the kind of foods that will improve your gut health.
Keep your friendly bacteria healthy by feeding it prebiotic food
Increasing your intake of food that contains plant fibers containing inulin, and other food for friendly bacteria is a great way to support your gut.
The fibers in prebiotic foods arrive in the gut. Consuming a variety of prebiotic-rich foods will help you develop a healthy, diverse gut microbiome.
Prebiotic foods to include in a balanced, healthy diet include…
- Vegetables
- Garlic
- Onions
- Leeks
- Asparagus
- Bananas
- Apples
- Grapefruit
- Mushrooms
- Grains
- Oats
- Wheat
- Legumes
- Chickpeas
- Lentils
- Soybeans
- Flaxseeds
Level up your gut-boosting friendly bacteria with probiotic food
There are also plenty of options when it comes to probiotic food. Probiotics will help with mineral absorption and immunity, as well as a treasure trove of other health benefits.
Quality probiotic foods include…
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Kombucha
- Aged cheeses
Read: Our tip-top guide to the best gut-boosting foods to add to your diet.
Make some gut-boosting lifestyle changes
Working in harmony with your body is the best way to improve your overall health. Every step you take in the right direction will have a positive effect. Your gut health is no exception, and any positive lifestyle changes you can make will help to support it.
Let’s look at some of the tweaks you can make to help your gut flora.
Get physical
We all know that exercise is good for our health, but it’s especially good for a healthy digestive system. Getting the heart rate up and pumping oxygen around your body will mean a greater microbiome diversity.
You don’t have to pump iron at the gym seven days a week either. Even low-intensity exercise like brisk walking will help to improve your gut health.
Sleep well
Don’t underestimate the power of getting enough Zs each night. You can enhance the health of your gut microbiome if you’re regularly getting at least seven to eight hours of quality slumber.
Scientific studies have shown that the gut microbiome can influence sleep and vice versa. And some studies have shown that better sleep is linked to increased gut bacteria diversity.
Don’t overuse antibiotics
Antibiotics save lives. But they can also impact your microbiome—and these changes can last. So, take antibiotics only when necessary and always as directed by your doctor.
Drive down your stress levels
Stress has a huge impact on your overall health. It can completely disrupt the way your body functions. Your digestive system is no exception.
If you find your stress levels are getting high, try to find a way to manage it through breathing exercises, meditation, or even something simple like taking a regular walk each day, listening to music, or just taking some time out for yourself.
Cut down on alcohol and cigarettes
Bad habits can be hard to break, but they can also be hard on your gut, too. Smoking and excessive alcohol consumption can increase the risk of many health issues, including intestinal disorders and even cancers.
So, ditch the cigarettes, drink moderately—and your gut will thank you.
Supplements
A probiotic supplement is a quick and easy way to add good gut flora into your diet and boost your levels of friendly bacteria.
Taking the right supplement can help with your gut health, immunity, mental health, skin health, digestion, and cholesterol
A quality supplement packed with probiotics and prebiotics will provide nourishment for the friendly bacteria (probiotics) already present in your gut. It will help to stimulate the growth of good bacteria in your intestine and nourish your colon, promoting a healthy balance of gut microbiota.
This, in turn, will aid nutrition absorption and digestion while reducing inflammation. Triple whammy.
It’s important to state that you shouldn’t rely on supplements alone to boost your gut bacteria. The main source should come from your diet to feed your body the nutrients it needs to succeed.
Can you take probiotics and prebiotics together?
Yes, it’s perfectly safe to take probiotics and prebiotics together. In fact, it’s highly recommended!
Probiotics and prebiotics work together to support a healthy gut microbiome. So, taking them together will level their gut-boosting powers that little bit more.
You can take the pro and prebiotics together or at a separate time, although we recommend taking them with a meal. Why? That’s when your digestive system will be working at its full capacity.
Tip: It’s a good idea to start with a smaller than recommended amount and gradually increase to get your body used to them and to check your tolerance level.
Are there any side effects to taking probiotics or prebiotics?
As long as your main source of probiotics and prebiotics comes from whole food sources, it’s considered safe to introduce prebiotic and probiotic food and supplements into your diet.
The only issues that may arise are for those with underlying health conditions, such as a weakened immune system. It’s recommended that you consult a healthcare professional if you have any health issues and you’re unsure about whether you should take them.
Also, when taking a supplement, it’s essential to adhere to the recommended dose to avoid any side effects.
When you first take a probiotic, you may experience some temporary bloating as your gut flora adjusts. You may experience allergic reactions if you have an intolerance to soy or dairy products.
It’s recommended that you gradually introduce prebiotics and probiotics together to give your digestive system plenty of time to adapt. Start with smaller doses and gradually increase to a safe level.
How prebiotics and probiotics can help your gut health
Adding prebiotics and probiotics to a healthy diet can dramatically improve your overall health. The prebiotics will feed the friendly flora in your gut, which will allow better digestion and nutrient absorption and delivery.
You can expect to see…
- A healthier digestive health
- Better immunity
- A happier mood
- Improved weight management
- Improved skin health
Gradually increasing your intake of pro and prebiotic food will seriously support your gut health.
So, should you take prebiotics and probiotics together? Absolutely. Taking prebiotics and probiotics together is safe for most people and can provide numerous benefits for supporting a healthy gut biome. It’s time to love your gut and introduce more friendly flora to your system.
It’s time to flip the script on gut health…
Do you want to flip the script on gut health once and for all? YourBiology’s gut supplement contains 10 probiotic strains, two prebiotics, plus three digestive enzymes. It’s the perfect combination to help supercharge your gut health.
Probiotic FAQs
What foods heal your gut?
The best foods to promote your gut health are a mixture of pre and probiotic foods. Probiotic foods, like yogurt, kefir, sauerkraut, and kimchi, are packed full of friendly bacteria that support gut health. These probiotic foods help nourish the gut microbiome and aid digestion.
Prebiotic foods such as bananas, garlic, peas, asparagus, and onions provide the food to nourish your friendly bacteria and to help it thrive and multiply.
Can I take prebiotics and probiotics together?
Absolutely! Prebiotics and probiotics work together to support a healthy gut flora and improve your overall wellbeing.
What is the best gut-friendly food?
A varied diet that consists of a mix of probiotic and prebiotic food will be the easiest to digest. Fruits, vegetables, whole grains, nuts, seeds, and legumes will help to promote a diverse and healthy gut microbiome.
What foods can help clean out your gut?
The best foods to give your gut a decent cleanse are those which are high in fiber. These include dark, leafy greens, vegetables, seeds, and fruits. Fermented foods like yogurt, sauerkraut, and kimchi are also rich sources of probiotics.
What are the three gut-destroying foods?
- Artificial sweeteners can encourage bad bacteria in the stomach, which has a negative effect on gut health.
- Processed foods containing plenty of additives can cause inflammation in the gut.
- Sugary food and drinks can also cause inflammation as well as destroying healthy gut flora.
