Do you see commercials or read articles spouting the need for probiotics? But you get confused on what they actually are and also on another term – prebiotics. And do you wonder if you really need them, do they actually do any good, and what type to take? If so, we are answering those questions in this post.
What are Prebiotics and Probiotics?
✅ PREbiotics are a type of plant FIBER. Your body doesn’t actually digest them. Instead, they pass through to your gut where they serve as “food” for good bacteria & other microbes that live there and are important to your health. You can find these in Jerusalem artichokes, leeks, chicory root, onions, Quinoa, and amaranth. Generally high fiber foods like fruits, veggies, and whole grains contain them.
✅ PRObiotics are LIVE bacteria that eat the prebiotic fibers. Keeping them happy is important because they play a role in healthy digestion and in many other functions including your immune system. They actually are just healthy bacteria that help fight the bad bacteria as well as help with digestion and brain and overall health. Some common strains you’ve heard about are Bifidobacterium and lactobacillus. You can find probiotics in yogurt, kefir, kimchi, kombucha, and fermented veggies like sauerkraut.
Why are they beneficial?
If we lived in an ideal world where our food was 100% nutrient-dense, our genetics was wonderful, and we had no exposure to environmental toxins, then we could probably get all the probiotics we need (and other nutrients) just from our food. But because we don’t live in a perfect world, most people probably need to add to their regimen. But before you supplement, check with your own medical practitioner.
Here are some of the benefits of probiotics and prebiotics:
- Reduce circulating cortisol to help decrease stress, depression, and anxiety
- Support healthy aging
- Reduce risk of being overweight and obese
- Support healthy immune system
- Support healthy gut and brain functioning
- May help with sleep and skin issues
- Support joints and hormones (including thyroid)
- Aid in satiety to help reduce cravings
- May help decrease IBS issues like diarrhea, constipation, gas
Types of Probiotics:
I know there are so many probiotics on the market that it can be confusing. According to Dr. Michael Ruscio, there are three main categories: Lacto-bifido blend, Saccharomyces boulardii, and Soil-based. Some practitioners recommend a mix of these three or cycling over a period of months. Other people don’t tolerate one or two of these types due to their own health conditions and may need to heal more before supplementing. For example, if you already have a compromised gut, taking these may increase your gas, bloating, or diarrhea. So you may need to proceed with caution and do a trial approach. That’s why it’s always good to work with someone who is knowledgeable.
Note: Whatever type of probiotic you decide to take, be sure it is a good, clean quality brand free of fillers, chemicals, and allergens. Be sure to check the expiration date because you don’t want to waste money on “dead” probiotics. And if you are taking a type that needs refrigeration, be careful who you order from. I’ve personally received probiotics that were supposed to be refrigerated yet they arrived several days after shipping with no freezer pack. Ughh! And one final note, look for brands that contain strains in the billions – you may need to begin with a smaller amount but eventually that’s what you’re looking for.
Can I just buy yogurt in the store for my probiotics?
As Dr. William Davis noted in his book Super Gut, most of the store-bought yogurts have too much sugar and the probiotic strands are dead. Now I don’t know about the strands being dead (but have no reason to doubt him), but I do know when I look at yogurt products in the store, most have loads of sugar — 15 grams or more! There are a few that have zero or minimal amounts, but you have to search for them. So check those labels if you do choose to buy yogurt. Or make it at home. It’s not difficult to do, even dairy-free such as coconut, cashew, or almond. And you can add berries, stevia, or monk fruit for a sweeter taste.
So I hope that was helpful as an intro to probiotics and prebiotics. Just do your research and start small to avoid tummy issues. Probiotics may help if you have any type of autoimmune or chronic health issues plus just for general health. But if you’re looking to support your gut health, brain health, and immune health, probiotics and prebiotics are a great addition to a healthy whole-food nutrient-dense diet.
If you need extra support and accountability in your health journey, contact me here for a free 20-minute strategy session. I am a health and wellness coach who works primarily with women having fatigue, brain fog, weight, and digestive issues using nutritional and lifestyle modifications. Some have thyroid and autoimmune problems as well. My clients have found they achieve their goals quicker and with better results having someone else guiding them and holding them accountable. That’s what I love to do. So reach out, and we can see if we’d be a good fit to work together. — Leah Cheshire, NBC-HWC
