There are trillions of cells that make up the human body, all set out to form different tissues and organs with various functions. But did you know that about 50% of our cells are made up of beneficial bacteria which inhabit the digestive tract? These microorganisms help protect the lining of the gut, prevent harmful bacteria and fungi (bad microbes) from infesting your body, help break down food and even manufacture essential vitamins like vitamin K and B vitamins. They are crucial for a healthy thriving digestive system and well-functioning bodily environment.
Due to the modern day ‘fast food’ diet that has stormed through the world within a blink of an eye, many people have stripped off their beneficial bacteria which is vital for their gut! Foods like refined white burger buns, processed white pasta and sugar filled doughnuts are just some examples of foods that have taken over society and affect the balance of the gut microbiome (good bacteria in the gut). This has led to many health issues like candida (fungal) infections, weak immune system, IBS, chronic fatigue, diabetes, anaemia and even depression and anxiety! Scientists have now found a huge link between the gut and the brain thus the gut is now being named ‘the second brain’. So, how can we rebuild our gut microbiota in order to strengthen our digestive system and as a result, our immune system?
In order to rebuild these neglected beneficial bacteria, one must eat foods rich in prebiotics and probiotics. These two both help friendly bacteria growth but in different ways. Prebiotics are components found within foods that elicit the growth of beneficial bacteria; in other words, they feed these microorganisms so that they may flourish. Probiotics, however, contain live organisms with different strains that add to the population of your healthy gut microbes.
What are prebiotics?
Firstly, let’s talk about prebiotics. They are non-digestible fibre compounds naturally found in certain high fibre foods like bananas, onions, leeks, garlic and in some supplements. Prebiotics are types of dietary fibres also known as fructooligosaccharides, inulin and galactooligosaccharides. When prebiotics are consumed, they travel through the upper gastrointestinal tract as the body cannot fully break them down! Once they reach the large intestines, they are fermented by the helpful gut bacteria. They are important in maintaining the balance of the gut microbiome, thus the decrease of prebiotics within the diet may result in the imbalance of the gut flora.
What do prebiotics do?
In actuality, prebiotics feed probiotics and this stimulates the growth of beneficial bacteria that colonise the gut flora. This has major health benefits for the digestive tract as it ferments foods faster and produces helpful by-products like butyric acid which increases the health of the lining of the intestines. This may help in conditions like IBS, coeliac disease, leaky gut and other intestinal permeability related issues.
Prebiotics and the immune system
According to some studies, prebiotics may also help enhance the immune system by improving biomarkers and reducing levels of certain cancer producing-enzymes in the gut. Due to their ability to provide food for the gut, they may be beneficial for conditions like viral infections and intolerance/allergies.
Prebiotics and digestion
They also help promote regular bowel movements, thus preventing the build-up of wasteful matter like in those who suffer from constipation. This strengthens the colon’s expulsive faculty, thereby improving your chances of weight loss. Higher amounts of fibre have already been associated with weight loss and the prevention of obesity, thus prebiotics being high in fibre may be able to achieve this.
Prebiotics and bone health
Prebiotics may also help in the maintenance of strong bones as they may enhance the absorption of minerals like magnesium and calcium. This can help protect the bones from fracture and strengthen bone integrity as we age.
Prebiotics and brain health
Recent studies have also shown that prebiotics have neurological benefits, including lowering cortisol levels in the body. This means it may help support you during stressful times, as we are living in an age where stress is inevitable and it is very crucial to provide the body with enough tools to handle this.
What are probiotics?
Probiotics are live cultures like the ones found in the gut which feed from prebiotics. Probiotics are in your system from the time you are born as during childbirth, a new born travels through the birth canal where they are exposed to live bacteria for the first time! This exposure to this live culture elicits the microorganisms to multiply and grow. In the past, many cultures enjoyed foods rich in probiotics as they would soak their foods, ferment dairy (yoghurt) and ferment vegetables in order to keep them from spoiling. These survival methods are what allows good bacteria to grow and, as a result, produces probiotic-rich foods. Cultures such as those in Eastern Europe are famous for their sauerkraut which is made by shredding cabbage then fermenting it. This will provide a type of bacteria called lactic acid (probiotic) and will also provide a longer shelf life. It is truly admirable how the human’s resourcefulness (longer shelf life) incites beneficial outcomes (probiotics for your gut!).
What do probiotics do?
Probiotics and digestion
Similar to prebiotics, probiotics also help support the digestive system. They feed on those indigestible fibres and prevent undigested foods lurking in the GI tract. This promotes healthy bowel movements and prevents the chances of constipation. Having diversity within the gut microbiome also helps protect the body against acute diarrhoea like travellers’ diarrhoea and infectious diarrhoea, so it is very important to consume different types of probiotics in order to provide biodiversity within the gut.
Probiotics and the immune system
Probiotics may help rebuild the health of your immune system as the overuse of antibiotics can compromise the life of good bacteria. The treatment of antibiotics not only kills the bad bacteria but also the good microbes, resulting in a compromised immune system. Excessive use of antibiotics has also led to ‘antibiotic resistance’ which may have detrimental effects on the prevention of infectious diseases and other morbid health conditions.
Probiotics and the brain
Recent studies have also shown that probiotics may even help with your brain function! This is because scientists have found out that your gut produces a significant amount of the total serotonin and GABA (vital neurotransmitters) in your whole body. This may prevent mood disorders like depression, anxiety, chronic stress and fear, thus supplementing with probiotics may alleviate some of these symptoms, improve sleep and promote mental stability. Unfortunately, mood disorders have become very common, especially within the last few years as the WHO estimates that 264 million people suffer from it. An imbalanced gut microbiome will deteriorate the production of neurotransmitters and hormones like dopamine and serotonin, resulting in poor mental health.
Probiotics and skin health
Probiotics have also been said to promote healthy skin and the reduction of inflammation. According to the nationaleczema.org, probiotics may reduce paediatric atopic dermatitis like eczema in at-risk infants. Expecting mothers with an imbalanced gut microbiome will directly influence the health of their baby, thus it is crucial to keep the gut healthy before and during pregnancy.
Summary
There are countless benefits of both prebiotics and probiotics for your health as so much of your health begins in the gut. You can easily incorporate fermented, sour foods and vegetables in your routine to reap the benefits of both prebiotics and probiotics. Taking a high quality supplement regularly may also boost your chances of gaining both! Whether you are trying to boost your immune system, improve your digestive health, deal with stress or even improve your mental health, probiotics and prebiotics may support you in your healthcare journey.
