Gut Health Galore

In a time where disinfecting is crucial and we’re looking for anything antibacterial, it may be surprising to you that we actually need some bacteria in our body. Healthy bacteria that is, which are called probiotics. With “gut health” being a major buzzword recently, I’m sure the terms “probiotics”, “prebiotics”, and “fermented foods” have come up in conversation. To put it simply, probiotics are live microorganisms that provide health benefits and prebiotics are the substances that feed those beneficial live microorganisms. As humans, we host a plethora of bacteria from head to toe. But the most diverse population of bacteria live in our gastrointestinal tract. Evidence is showing that these bacteria are beneficial and are often labeled “good bacteria” as they assist with metabolizing nutrients, may help with immune function, and reduce gut inflammation. 

If we already have this “good bacteria” why do we need pre/probiotics?

We can lose beneficial bacteria through bowel movements and medicine - antibiotics to be exact. If you were prescribed an antibiotic for let’s say, a urinary tract infection or pneumonia, that antibiotic pays no mind to fight bad and/or good bacteria. This alters the environment to host a healthy gut. In order to fuel the good bacteria, prebiotics are needed as well. This table summarizes the evidence based health benefits correlated with probiotic and prebiotic consumption. 

So what’s fermented foods? 

These are foods that undergo a process where live microorganisms convert the starches and sugars into alcohol, lactic acid, carbon dioxide, and other compounds. Fermentation has allowed generations of various cultures to preserve foods as well as alter their nutritional profiles. The process that the original food endures through fermentation may lead to the creation of bioactive end products. The original foods that can be fermented vary such as meats, vegetables, milk, soybeans, and fruits. It is worthy to note that while live microorganisms may be contained in many foods, only specific strains with a scientifically proven effect on health should be called probiotics. Some foods undergo a fermentation process, but are not considered probiotics. For example, sourdough bread requires yeast (probiotic) as a leavening agent (helps bread rise). But because sourdough bread needs to be baked, this heating requirement effectively inactivates the live microorganisms. The table linked here breaks down the major differences between probiotics and fermented foods. 

Where can I get prebiotics and probiotics in food?

Prebiotics

• Chicory root - I’ve seen this added to protein powders, cereal, or breakfast bars. When granulated, it can be added to coffee/tea.

• Artichoke - Roast ‘em, fry ‘em, or pair with spinach for a classic dip

• Raw garlic - Sprinkle in homemade guacamole, hummus, or salad dressings

Fermented foods

• Yogurt, sour cream, buttermilk

• Kefir - A fermented milk drink that can be consumed on its own, added to smoothies, or breakfast bowls.

• Miso - A thick paste made from fermented soybeans. Try it as a soup, marinade, or dressing.

• Kimchi - Made from fermented cabbage or radish with a spicy seasoning. This staple Korean dish can be eaten with fried rice, tofu stew, or dumplings.

• Sauerkraut - While this fermented cabbage is typically paired with bratwurst, try adding it to salsa, dip, or sandwiches. Make sure you check the label and see words like, “raw”, “perishable”, or “keep refrigerated” to maximize the benefits of fermentation.

• ​​Kombucha - A bubbly, fermented drink made with tea, sugar, and bacteria. There are various flavors on the market these days, try a variety and see which are your favorite!

In general, taking a daily probiotic supplement won’t hurt. But if you’re looking to treat specific symptoms such as constipation or antibiotic associated diarrhea, the specific probiotic strain and dosage should be looked into. Additionally, discussing the use of probiotics and the warnings of side effects or symptoms with a physician should be conducted. Lastly, further research is needed to examine the specific health benefits of pre/probiotics and fermented foods as a useful intervention. But as I always recommend: food first, supplements second.

References

Center, K. (2018, May 21). The 10 best food sources of prebiotics. Retrieved November 23, 2020, from https://chhs.source.colostate.edu/the-10-best-food-sources-of-prebiotics/

Coleman Collins, S. (2013). Probiotics & IBD. Today's Dietitian, 15(4).

Hill C, Guarner F, Reid G, et al. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014;11(8):506-514

Marco ML, Sanders ME, Gänzle M, et al. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on fermented foods [published online January 4, 2021]. Nat Rev Gastroenterol Hepatol. doi: 10.1038/s41575-020-00390-5. . 

Nelms, M.N., Sucher, K., Lacey, K., & Roth, S.L. (2016). Nutrition therapy and pathophysiology.(3rd ed.). Belmont, CA:Brooks/Cole Cengage Learning.

Palmer, Sharon. (2011). Probiotics’ Potential — Research Suggests Beneficial Bacteria May Support Immune Health, 13(1).