Probiotics, Prebiotics, and Your Gut

​Did you know? Your gut contains 3 to 5 pounds of bacteria! Your gut bacteria have many different roles, including playing a role in health and disease. Good bacteria can help prevent disease, while bad bacteria may increase risk of disease. So how do you build up these good bacteria in your gut? Gut bacteria change based on your diet and lifestyle and can change in as few as three days! 

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What are probiotics?
Probiotics are the good bacteria that live in your gut! Probiotics have many beneficial effects on the body, including aiding in digestion, regulating metabolism, fighting pathogens, and boosting your immune system. Probiotics can be consumed through food or supplements. Examples of foods that contain beneficial bacteria include:

• Yogurt and kefir with live and active cultures
• Sauerkraut
• Kimchi
• Tempeh
• Raw vinegar

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What are prebiotics?
Prebiotics are a substance that is not digested, but is fermented by gut bacteria and act as food for probiotics. Different sources of prebiotics feed different probiotic strains or types. Eat a variety of different prebiotic foods to help maintain a variety of different good bacteria in your gut. Examples of foods that contain prebiotics include:

• Leeks
• Asparagus
• Artichokes
• Garlic
• Onions
• Wheat
• Bananas
• Soybeans
• Honey
• Almonds
• Oatmeal
• Legumes

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What is dysbiosis?
Dysbiosis is an imbalance of the healthy bacteria and other bacteria in your gut. Evidence has shown a relation between dysbiosis and processed foods, sugar, and unhealthy fats. Dysbiosis is also related to many chronic diseases and conditions. To help prevent dysbiosis, limit:

• Processed foods
• Sugar
• Unhealthy fats (saturated fats and trans fats) 

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Check out this recent Review of Probiotic Supplements for more information. 

Do I need a supplement?
It’s typically best to get nutrients from food first. However, it is not uncommon to take a probiotic supplement during and after antibiotic use to help repopulate the gut with good bacteria. Antibiotics kill healthy gut bacteria and often times lead to dysbiosis. If you do choose to take a supplement, look for one with several different strains of bacteria and at least 1 billion bacteria cells. Since supplements are unregulated, it’s also a good idea to choose a probiotic that is third party verified (indicated on the label):

• NSF (National Safety Foundation)
• USP (U.S. Pharmacopeial Convention)
• CL (Consumer Lab)
• Informed-Choice
• BSCG (Banned Substances Control Group)

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For more information on Probiotics and Prebiotics, join us on June 8th at the Verdant Community Wellness Center for our class on:  "Feeding Your Gut Microbiome with Pre and Probiotics". ​In the meantime, check out this recipe for overnight oats! The yogurt provides probiotics, while the oats provide prebiotics. Talk about a power pair! 
​
​~Leah, Dietetic Intern

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Overnight Oats
​Makes 1 serving
Recipe by Leah Swanson
 
Ingredients:
1/3 cup low-fat plain Greek yogurt
1/3 cup milk of your choice
1/3 cup rolled oats
1 Tablespoon chia seeds
1 teaspoon maple syrup or honey
¼ teaspoon vanilla extract
Optional: fruit of your choice (banana slices and frozen berries are my favorites!)
 
Directions:

1. Combine all ingredients, except fruit, in a small bowl. Mix well. Add more milk if you prefer a thinner consistency.
2. Refrigerate in a sealed container overnight. Top with fruit and enjoy!

Nutrition per Serving (without fruit): 290 Calories, 7.5g Fat, 17g Protein, 38g Carbohydrates, 8g Fiber, 57mg Sodium 

Mix it up! Other fun additions include hemp seeds, ground flax seeds, cinnamon, or chopped nuts. You can also try substituting kefir or any non-dairy yogurt for the Greek yogurt.

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