Boost your gut health with probiotics and prebiotics

What is gut health?

Gut health is the overall health of the digestive system, which includes the stomach and intestines. Keeping the gut in a healthy condition is important for the absorption of nutrients, digestion, and elimination of waste. Keeping the gut in a good condition can help to prevent various diseases and health concerns, such as irritable bowel syndrome (IBS), depression, obesity, diabetes, liver diseases, chronic heart diseases, cancers, and multiple sclerosis.

What are probiotics and prebiotics?

Though probiotics and prebiotics sound similar, however, they play different roles to boost your gut health. Probiotics are beneficial bacteria and prebiotics are food for these bacteria. The lining of the gut is covered with microscopic creatures, mostly bacteria that create a micro-ecosystem called the microbiome. This ecosystem plays a significant role in your health and can even affect your mood and behavior.

The healthier the microbiome, the healthier you are. The way to nourish your microbiome is to maintain a healthy balance among the trillions of microorganisms in your gut. 2 ways to maintain this balance and ensure your overall health and well-being are:

- Helping the microbes already present in the gut to grow by giving them the foods they like (prebiotic)

- By adding living microbes directly to your digestive system (probiotic)

Prebiotics are dietary fibers that are not digested by the human body. They are fermented by the gut microbiome and serve as a food source for the useful bacteria in the gut by promoting their growth. Prebiotics are found in whole grains, fruits, vegetables, and legumes. Foods that are high in prebiotic fiber are oats, bananas, berries, asparagus, dandelion greens, garlic, onion, and leeks. Some of the most common prebiotic fibers include inulin, oligosaccharides, and polydextrose. Prebiotics support gut health, boost immunity and reduce inflammation in the body.

Probiotics are live microorganisms and are beneficial for the gut microbiome. Probiotics are found in yogurt, kefir, sauerkraut, tempeh, miso, kombucha, miso, kimchi, traditional buttermilk, and other fermented food items. Few cheese varieties like cheddar, mozzarella, and gouda also contain probiotics. Some of the most commonly used probiotics used in dietary supplements include Lactobacillus and Bifidobacterium species. Apart from maintaining a healthy gut microbiome and improving digestion, probiotics also have a positive impact on the immune system. They are effective in reducing inflammation, improving mental health, reducing various types of allergies, and keeping various other ailments at bay.

For a balanced gut microbiome and good digestive health, you must consume a healthy diet comprising fiber-rich vegetables, whole grains, legumes, yogurt, kefir, sauerkraut, and kimchi. In addition to this, minimize your exposure to antibiotics and other gut-disruptive agents. Apart from eating a balanced diet, you should also get 7-8 hours of sleep, manage stress, exercise regularly, and get regular check-ups with your doctor.