May 31st, 2024
Probiotics and prebiotics are very popular dietary supplements. After vitamins and minerals, more American adults use probiotics or prebiotics than any other supplement. And there is good reason for this. Not only is gut health becoming recognized as a key pillar of overall physical health, but recent studies point to the influence a healthy gut has on mental health as well.
Before we dive into the ways that probiotics, prebiotics (and other “biotics”) can impact our health, and how to get enough of them, let me break down what each of these are:
Microbiome- In the large intestine of your digestive system are trillions of “friendly” microbes that naturally inhabit this area. Most of these microbes are bacteria, but there are also some health-promoting viruses and fungi. All of these tiny organisms living together are called the microbiome. Everyone starts with a unique microbiome at birth and this is influenced by many factors including what we eat and what supplements and medications we take.
Probiotics- Probiotics are “live microorganisms that are intended to have health benefits when consumed or applied to the body”. The word comes from the Greek words “pro” and “bios” meaning “for life”.
Prebiotics- Prebiotics are “nondigestible food components that selectively stimulate the growth or activity of desirable microorganisms. They’re essentially food for the microbes in your gut and they’re used to help grow a diverse, thriving microbiome.
Psychobiotics- Psychobiotics are “probiotics that confer mental health benefits” .
Maintaining a balance of gut microbes offers numerous health benefits. Research in this area is constantly revealing new advantages of a healthy gut microbiome, such as:
Your microbiome plays a vital role in maintaining gut health. It aids in healthy bowel function and can help with conditions like colitis. Probiotics, in particular, can alleviate diarrhea and constipation caused by an imbalanced gut microbiome.
How does a healthy microbiome achieve this? Here are a few ways:
Producing Nutrients: Certain microbes produce substances like short-chain fatty acids and B vitamins, which are essential for overall health.
Lowering pH: These substances also help lower the pH in the gut and reinforce its lining.
Reducing Inflammation: The microbiome can reduce inflammation, eliminate toxins, and improve mineral absorption.
Nutritional psychiatry explores the link between diet and mental health. Many studies highlight how a nutritious diet can stabilize moods and reduce inflammation. Chronic gut conditions are often linked with mood disorders like depression and anxiety.
Psychobiotics are a special subset of probiotics that benefit mental health. A recent review in the BMJ Nutrition Prevention & Health found that certain probiotic supplements can reduce depression.
How does gut health influence the mind? Through the "gut-brain axis," which includes:
Neurotransmitter Production: The gut produces neurotransmitters like serotonin, which regulate sleep, appetite, and emotions.
Nerve Cells: The digestive system contains 100 million nerve cells and is a hub for the immune system.
Stress Response: A healthy microbiome helps regulate stress and inflammation.
Brain-Derived Neurotrophic Factor: Some studies suggest the microbiome influences this factor, affecting behavior.
You can find probiotics and prebiotics in foods and supplements.
Probiotic Foods:
Fermented foods like yogurt, kefir, pickles, sauerkraut, miso, and kombucha are rich in probiotics. Ensure these products contain “live active cultures” by checking labels or choosing refrigerated options. Some unfermented foods, like cereals and juices, are fortified with probiotics.
Prebiotic Foods:
Foods rich in fiber, such as whole grains, vegetables (asparagus, leeks, onions), starchy vegetables (sweet potatoes, corn), fruits (bananas), and legumes (beans, lentils, peas), support gut health. Limiting processed foods high in sugars, artificial sweeteners, and saturated fats can also benefit your gut microbes.
Probiotic Supplements:
Many strains of probiotics are available, each with unique benefits. Common strains include Lactobacillus, Bifidobacterium, Saccharomyces, and more. Since the production of these supplements isn't strictly regulated in the US, choose high-quality products from trusted manufacturers. Note that certain people, such as premature infants or those with severe illnesses, should avoid probiotic supplements without medical advice.
Prebiotic Supplements:
These supplements contain fiber-rich compounds like inulin, GOS, FOS, and lactulose that feed beneficial gut microbes.
Gut health is more than just a well-functioning digestive system. Gut health influences physical and mental health in many ways. One of the key things that you can do to foster good gut health is to nourish your gut’s microbiome. This includes enjoying probiotic (fermented) foods as well as prebiotic (fiber-rich) foods. Both probiotics and prebiotics are also available as dietary supplements when necessary.
Need help optimizing your gut health or overall wellness? As a Certified Health Coach and Nutrition Advisor, I’m here to support you.
Ready to start working with a professional on your wellness? Book an appointment with me today to see if my services can help you. Book Now!
Jennifer is a Christ-follower, Certified Health Coach, Fitness Instructor, and Nutrition Advisor at Pure Lifestyle Wellness, where FAITH, FITNESS, and NUTRTION collide to bring WHOLENESS in the Lord.
