CREATING BALANCE WITH YOUR GUT HEALTH: EXPLORING THE BENEFITS OF PREBIOTICS AND PROBIOTICS

Understanding Your Microbiome

Imagine your gut microbiome as a unique fingerprint, composed of over 1 trillion microbes. Just as no two fingerprints are alike, no two microbiomes are identical. This diverse community of bacteria and other microorganisms play a crucial role in digestion, immune function, and even mental health.

The Power of Probiotics

Probiotics are live bacteria found in fermented foods or supplements that can bolster the population of beneficial bacteria in your large intestine. Foods like yogurt, sauerkraut, kombucha, and kimchi are well-known sources of probiotics from food sources. Probiotics are also available in supplement form that have millions or billions of live bacteria in a single pill.

While probiotic supplements can be beneficial for many, they are particularly recommended for individuals who have undergone antibiotic treatment or suffer from conditions like irritable bowel syndrome (IBS), irritable bowel disease (IBD) (ulcerative colitis and Crohn’s disease), or even if you experience high levels of stress.

Probiotic examples:

• Yogurt

• Sauerkraut

• Sourdough

• Kombucha

  • I love GT’s Synergy brand, and the pink lemonade is my favorite flavor right now!

• Kimchi

• Pickled foods

• Supplement in pill form

However, people who are prone to infection, who consistently need IV access, or prone to bacteria overgrowth, may not benefit from a probiotic supplement or including many probiotic foods in your diet. If you're curious if you need to begin taking a probiotic or include probiotic-rich foods in your diet, talk with your doctor or dietitian before beginning.

Choosing a probiotic supplement

Choosing the right probiotic supplement involves looking for specific strains like Lactobacillus or Bifidobacterium, with each strain potentially offering different health benefits. It may be a good idea to check product labels for information on genus, species, and strain, ensuring potency and effectiveness.

Probiotics are measured in Colony Forming Units. The amount of CFUs vary widely (from 10 million up to 40 billion), and the amount you need depends largely on your current health status. A visit with a dietitian can help you determine that.

Navigating Prebiotics: Fuel for Your Gut

On the other hand, prebiotics are foods or supplements used with the intention to improve the balance of the good and bad bacteria in your gut. They’re non-digestible fibers found in plant-based foods like fruits, vegetables, beans, and nuts. These fibers serve as nourishment for the beneficial bacteria already present in your gut, promoting their growth and activity. By consuming foods rich in prebiotics, you can support a healthy balance of gut bacteria, which is essential for overall digestive health and immune function.

Prebiotics are plant-based foods high in fiber. Humans cannot absorb the fiber in plant-based foods, for example, the stem of broccoli is very high in fiber. So since humans cannot absorb the fiber, it will act as food for the good bacteria in your gut. 

Prebiotic examples:

• Fruits

• Vegetables

• Beans

• Legumes

• Nuts

• Seeds

• Other food products with prebiotics (fiber blend) added to them

Courtney's Recommendations

Courtney recommends that individuals incorporate fermented foods and higher-fiber items into their diets before considering probiotic supplements. While supplements can be beneficial in specific cases, such as after antibiotic use or for managing gastrointestinal conditions, they are not always necessary for everyone. Consulting with a healthcare professional, such as a dietitian, can help determine if probiotic supplementation is appropriate for your individual needs.

For those who do choose to take a probiotic supplement, Courtney suggests giving it at least a month to six weeks to determine its effectiveness. Finding the right probiotic may involve some trial and error, as different strains and formulations can have varying effects on gut health.

Conclusion

In conclusion, maintaining a healthy gut microbiome is key to overall well-being, and both prebiotics and probiotics play important roles in achieving this balance. By understanding the differences between these two components and making informed dietary choices, you can support a thriving ecosystem of gut bacteria that positively impacts your health from digestion to immune response. Whether through enjoying a bowl of yogurt or adding extra fiber-rich vegetables like broccoli to your plate, small changes can lead to significant improvements in your gut health over time.

DISCLAIMER: Before adding any supplement to your routine, speaking with your doctor first is essential. Some supplements can interact with medications. If you are currently taking medication daily to manage a chronic disease, some supplements may interact with them.

Courtney is a dietitian and nutritionist in Shreveport/Bossier. With her private practice, Courtney Butts Nutrition LLC, she helps individuals through one-on-one nutrition counseling with her insurance-accepted and self-pay services. She enjoys helping individuals with medical nutrition therapy that helps improve lab values and chronic disease outcomes, as well as decreasing medications through implementing changes to diet. To learn more about how you can work with Courtney, please visit www.courtneybuttsnutrition.com/services.