PREBIOTICS & PROBIOTICS FACTS
You have probably heard of prebiotics and probiotics, but do you know what they are and what they can do for your body? Countless studies and endless research have drawn conclusions on the specific functional components of foods that may improve health, and prebiotics and probiotics are included in such. Prebiotics and probiotics are often referred to as the “Dynamic Duo…” Why, might you ask?
PREBIOTICS
Prebiotics are natural, non-digestible carbohydrates that act as food for probiotics, linked to promoting growth of helpful bacteria in the gut. Putting it simply, prebiotics are “good” bacteria promoters. Studies have shown that regularly consuming prebiotics may improve gastrointestinal health as well as enhance calcium absorption. So what foods include prebiotics? Eat these foods recommended by The Academy of Nutrition and Dietetics to include more prebiotics in your diet: bananas, onion, garlic, leeks, asparagus, artichokes, soybeans, and whole-wheat foods.
PROBIOTICS
Probiotics are the “good” bacteria (live cultures). These cultures help change or repopulate intestinal bacteria to balance your gut flora. Probiotics may boost immunity and overall health, especially gastrointestinal health. An interesting fact on probiotics is they are often used for treatment of certain conditions such as irritable bowel syndrome and may even help reduce the symptoms of lactose intolerance. To increase the intake on probiotics, the Academy of Nutrition and Dietetics recommends consuming fermented dairy products such as yogurt, kefir products and aged cheeses, which contain live cultures. Some nondairy foods that contain probiotics are sauerkraut, tempeh, and soy beverages.
The big question is what makes these the “Dynamic Duo?” Prebiotics (the good bacteria promoters) and probiotics (the good bacteria) work together to restore and improve your gastrointestinal health. Products that combine these two are known as synbiotics. For example, enjoying a small cup of yogurt, topped off with slices of bananas is a great combination for your gut health.
It is important to include prebiotics and probiotics on your weekly grocery list. When shopping for foods with a label, check out foods with the claim such as “promotes a healthy digestive system.” Incorporating health-promoting functional foods, such as foods containing prebiotics and probiotics, into the diet potentially aids in creating a healthier you.
For specific advice on obtaining prebiotics and probiotics for your own specific health needs, especially if you have GI issues or a weakened immune system, contact a registered dietitian nutritionist.
Dishin’ Out Healthy – Health Educator: Nichelle
“All disease begins in the gut.” – Hippocrates
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