Gut bacteria can make or break your wellness goals. Probiotics and prebiotics can help. Here’s why and our best supplements and foods for both.
Did you know there’s a bustling metropolis living in your gut? Through the entire digestive tract, from your mouth to your intestines live trillions of tiny inhabitants that hold the keys to your well-being. This is your gut microbiome.
The gut microbiome is a vast ecosystem of microorganisms that affect everything from digestion to immunity, and even your mood. When this ecosystem is in balance, we feel good. But when it falls out of balance and into dysbiosis, a wide range of symptoms start to pop up.
Here’s the good news: improving your gut health can be simple with the help of probiotics and prebiotics. Read on to learn the difference between probiotics and prebiotics, why they matter, and how you can use them to optimize your health.
Why Gut Bacteria is Important to Your Health
Our gut, often referred to as the “second brain,” is home to trillions of microorganisms, collectively known as the gut microbiota (or gut flora). These microorganisms that live in our bellies may be tiny, but they play a powerful role in maintaining our overall health and well-being. By using prebiotics and probiotics, you can help support a thriving community of healthy bacteria in your gut.
But before we dive into the specifics of prebiotics and probiotics, it’s crucial to understand why these gut bacteria matter so much. Here are just a few of the reasons why you need gut bacteria:
> Healthy Digestion
Did you think your stomach and intestines did all the hard digestive work? In reality, the trillions of gut bacteria that live in your digestive tract support the digestive organs to break down complex carbohydrates, fiber, and other indigestible substances. Their help makes it easier for our bodies to absorb nutrients from our food.
> Immune Support
A healthy gut microbiome is essential for a strong immune system. Gut bacteria help our immune cells differentiate between friend and foe so we can have a robust defense against infections and diseases (without harming our body’s own cells).
> Metabolism
Gut bacteria support metabolism by breaking down complex carbohydrates, extracting energy from food, reducing fat storage, and regulating your appetite and blood sugar. They also help manage inflammation to reduce the risk of obesity and insulin resistance.
> Mood and Brain Health
Gut bacteria influence brain and mood health through the gut-brain axis, a bidirectional communication system between the gut and the brain. These bacteria produce neurotransmitters (like serotonin) and other compounds that can affect your mood balance and emotional health.
Factors that Affect Gut Health
As you can see, gut bacteria play an essential role in whole-body health. But, keeping your microbiome in good shape isn’t always easy. There are many factors that can negatively affect the health and diversity of your gut and potentially lead to health issues. Here are a few of the most common:
> Diet
What you eat directly impacts your gut microbiota. A diet rich in fiber, fruits, vegetables, and fermented foods can promote a diverse and healthy gut microbiome. On the flip side, a diet high in processed foods and sugars will disrupt this balance and allow not-so-healthy gut bacteria to take over.
> Antibiotics
Antibiotics, while essential for fighting bacterial infections, can also wipe out the beneficial bacteria in your gut. Overusing or misusing antibiotics can lead to an imbalance in the microbiome.
> Stress
Stress isn’t all in your head – it can affect your gut bacteria, too. Chronic stress has been shown to alter the composition of the microbiota. In turn, this can lead to even further issues with mood imbalance and gastrointestinal issues.
> Lifestyle Factors
When it comes to gut health, your habits matter more than you may think. Lack of exercise, poor sleep, and excessive alcohol consumption can all impact the diversity and health of gut bacteria.
Symptoms of Bad Gut Health
When the balance of gut bacteria is disrupted, it can lead to an array of health problems. So, what does having “bad gut health” look and feel like?
> You have frequent tummy troubles
Digestive upset is one of the most common issues related to poor gut health. Symptoms can range from mild issues like bloating, gas, diarrhea, constipation, or weight gain to more complex conditions like Crohn’s disease and irritable bowel syndrome (IBS).
> You notice new food intolerances
An imbalanced gut microbiota can make it difficult for your body to digest certain foods, leading to food sensitivities or intolerances. If you can’t eat the same foods you used to without discomfort, your gut flora could be struggling.
> You always feel under the weather
A compromised gut can weaken your immune system, making you more susceptible to infections and illnesses. You may notice you get colds, flus, or infections more often, or that it takes your body longer to recover after an illness or injury.
> Your moods are low or unpredictable
Research shows an intricate connection between gut health and mental health disorders such as depression and anxiety. This is likely due to the fact that the body relies on certain gut bacteria to produce necessary neurotransmitters for mood balance. When the gut is out of balance, these chemicals (and our mental health) fall out of balance, too.
> You’re breaking out
Skin problems such as acne, eczema, and psoriasis have a wide range of possible causes, but an imbalanced gut is often at the root. When the gut microbiome is imbalanced, the body struggles to keep inflammation in check. As a result, inflammation attacks the skin and can either exacerbate existing skin conditions or trigger new ones.
How Probiotics and Prebiotics Can Improve Gut Health
Good gut health is crucial for our overall well-being, and healthy gut bacteria are the foundation of good gut health. But what if your gut isn’t in tip-top shape? That’s where probiotics and prebiotics come in.
Probiotics are live microorganisms, typically bacteria or yeasts, that support a naturally flourishing gut microbiome. These beneficial microorganisms, often called “good” or “friendly” bacteria, restore balance to your gut ecosystem by introducing diverse strains. Probiotics can be found in various foods like yogurt, kefir, and fermented vegetables, as well as in supplement form.
Prebiotics, on the other hand, are non-digestible fibers or compounds that serve as nourishment for the beneficial bacteria already present in your gut. Think of prebiotics as “food” for your gut microbiota. They can be found in certain types of fiber-rich foods like onions, garlic, bananas, and whole grains.
Essentially, probiotics are the “good bacteria” themselves, and prebiotics are the nutrients that fuel these good bacteria.
How Probiotics Support Gut Health
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Health Benefits of Probiotics
Because probiotics support overall gut health, they have a wide range of health benefits. Here are just a few of the benefits you can expect from probiotics:
- Improved digestion
- More regular bowel movements
- Enhanced nutrient absorption
- Strengthened immune system
- Weight management
- Blood sugar control
- Reduced insulin resistance
- Reduced inflammation
- Balanced moods and improved mental well-being
- Healthier skin
- Improved heart health and lowered LDL cholesterol
Foods that Have Probiotics
Probiotics can be naturally found in several fermented foods. Try adding more foods from this probiotic food list into your daily diet:
Probiotic Supplements
Even if you love many of the foods on the list above, you may not want to have yogurt for breakfast every day, or kimchi with every meal. That’s why taking a trusted probiotic supplement is the most convenient and effective way to ensure you get enough probiotics to support your gut (no matter what’s on your plate). Here’s what you need to know when it comes to using probiotic supplements:
How to Know if You Need a Probiotic
Consulting with a healthcare professional is the best way to determine if you could benefit from a probiotic supplement. They can assess your individual health needs and recommend a specific strain or combination of strains tailored to your condition.
How to Choose the Best Probiotics for You
Look in any health store and you’ll be confronted with a daunting array of probiotic options. Different strains, different CFU (colony-forming units) per dose, refrigerated vs. non-refrigerated…there are many factors that go into choosing an effective product for you.
In general, look for supplements that specify the strain(s) of bacteria contained and offer more than one type of strain. It’s also important to consider the number of live cultures (CFUs) in the supplement and check for third-party testing to ensure the best quality.
At AlignLife, we’ve done the hard work for you and found a probiotic supplement that is both convenient and powerfully effective: Aceva Ultrabiotic. Ultrabiotic contains 12 strains of beneficial bacteria, freeze-dried for maximum potency, resiliency, and shelf life (no refrigeration required!). Simply take one capsule each day to reach your daily probiotic goal.
The Best Time to Take a Probiotic Supplement
Taking your probiotic with a meal (ideally breakfast or lunch) can help protect the bacteria from stomach acid and ensure they reach the intestines intact, where they can have the most impact. However, your AlignLife practitioner may have more specific recommendations for you based on your health goals or lifestyle.
How to Tell if Your Probiotic is Working
As with all natural approaches, feeling the lasting benefits of using probiotics can take some time. Many people notice subtle improvements in digestive health or overall well-being within days of starting a probiotic regimen. However, more lasting effects can take place within weeks or months and will vary from person to person.
Some key signs that your probiotic is working are feeling less bloated, having regular bowel movements, and having more natural energy.
How Long Should You Take a Probiotic?
If you’re using probiotics to address a health concern, how long you need to take them will depend on your health goals and individual needs. In some cases, a short-term regimen may be sufficient to address a specific issue, while others may benefit from long-term use. Always follow the guidance of your AlignLife practitioner to make the most of your probiotic regimen.
That said, almost anyone can benefit from taking high-quality probiotic supplements regularly. Adding new and varied good bacteria into your diet helps support your gut, even if you’re not experiencing any health concerns.
How Prebiotics Support Gut Health
While probiotics support gut health by increasing the amount of healthy bacteria present, prebiotics support gut health by serving as a source of nourishment for these beneficial gut bacteria. These bacteria feed on prebiotics, fermenting them in the digestive tract to produce compounds like short-chain fatty acids, which help maintain a healthy gut environment.
Health Benefits of Prebiotics
Because prebiotics support the function of probiotics, they offer many of the same health benefits:
- Improved gut health
- Enhanced nutrient absorption
- Boosted immune system
- More bowel regularity
- Better weight management
- Blood sugar control
- Reduced inflammation
- Improved mental well-being
- Healthy skin
- Heart health and lowered cholesterol
Foods that Have Prebiotics
Prebiotics are typically found in foods with high fiber. Try adding more foods from this prebiotic food list into your daily diet:
- Garlic
- Onions
- Leeks
- Asparagus
- Bananas
- Chicory root
- Dandelion greens
- Jerusalem artichokes
- Whole grains (such as oats, barley, and wheat)
- Legumes (such as lentils and chickpeas)
Prebiotic Supplements
Like probiotics, prebiotics can be challenging to get into your daily diet without a strategic meal plan focused on gut health. You can make getting a healthy amount of prebiotics easy by taking a prebiotic supplement along with eating high-fiber foods.
How to Know You Need a Prebiotic
You may need a prebiotic if you are experiencing trouble with digestion, nutrient malabsorption, or any other symptom of poor gut health. It may also be a good idea if you struggle to eat high-fiber foods like the ones in our prebiotic food list. No matter your situation, it’s best to work with a functional nutritionist or chiropractor to help you determine if and what kind of prebiotic supplement would be best for you.
How to Choose the Best Prebiotic
When selecting a prebiotic supplement, look for products that contain well-studied prebiotic fibers like inulin or oligosaccharides from natural sources (like Jerusalem artichoke root). Consider the form of the supplement (such as powder or capsules) and whether it aligns with your preferences and digestive tolerance.
Best Time to Take a Prebiotic Supplement
Taking your prebiotic supplement with a meal is usually a good practice, as it helps protect the prebiotics from stomach acid and ensures they reach the colon intact.
How to Tell Your Prebiotic is Working
Changes in gut health can be subtle, but there are some signs that show your prebiotic is working: more regular bowel movements, reduced bloating, and overall better digestive comfort.
How Long You Should Take a Prebiotic
As with probiotic supplements, how long you use a prebiotic supplement will vary depending on your health goals. Schedule a visit with your AlignLife practitioner to start the best protocol for your situation.
Are Prebiotics or Probiotics Right for You?
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> The current state of your gut health
If you’re dealing with digestive issues like irregular bowel movements, bloating, or diarrhea, a probiotic supplement is best to start rebuilding your microbiome. They introduce beneficial bacteria directly into your gut to restore balance. On the other hand, if you’re looking to simply support your existing gut microbiota and promote its growth, prebiotics can help.
> Your health goals
Probiotics are often recommended for overall gut health, as well as addressing specific conditions like irritable bowel syndrome (IBS), antibiotic use, diarrhea, or lactose intolerance. Prebiotics, on the other hand, are beneficial for general gut health, improved nutrient absorption, and immune support.
> Your dietary preferences and lifestyle
Are you a nutrition whiz who loves to experiment with healthy foods in the kitchen? If so, a dietary approach is a great way to bolster your gut health. Try incorporating prebiotic-rich foods into your meals, as well as probiotic-rich foods like yogurt and kefir. If dietary changes are more challenging, supplements offer a better (and simpler) route to a healthier gut.
Probiotics + Prebiotics: The Key to Optimal Gut Health
When it comes to nurturing a thriving gut microbiome and maintaining overall well-being, the dynamic duo of probiotics and prebiotics makes for a powerful, synergistic combination.
Probiotics introduce beneficial bacteria, while prebiotics provide the nourishment these friendly microorganisms need to thrive. Together, they create a harmonious gut environment, promoting digestion, enhancing immunity, and potentially benefiting mental well-being.
But, balance is key. For instance, eating too many prebiotics can overload your microbiome with excess food to digest. The result? Bloating, nausea, and gas.
Whether you choose prebiotics, probiotics, or both depends on your individual health needs and goals. That’s why we recommend working with a knowledgeable healthcare provider who can give you personalized recommendations for your specific circumstances.
Want to Learn More about Good Bacteria and Your Gut?
Whether you’re seeking relief from digestive discomfort, aiming for a stronger immune system, or simply striving for a happier, healthier you, your gut is a great place to start.
At AlignLife Chiropractic and Natural Health Centers, our dedicated providers are here to guide you in healing, restoring, and strengthening your mighty microbiome. Through personalized diet, supplements, and lifestyle recommendations, you can give your gut the support it needs to not only improve your digestion but also lay a foundation for optimal whole-body health.
Connect with an AlignLife provider today to learn more or schedule your first visit!
