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When it comes to naturally healing the body and keeping it healthy, nothing beats probiotics and prebiotics.

Despite having similar-sounding names however, there is an ocean of difference between the two

The primary difference is in their nature: probiotics are the helpful bacteria – Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia and Bacillus — that keep the body healthy, while prebiotics, on the other hand, are a type of dietary fiber that act as their food.

The question remains, however: how exactly do probiotics and prebiotics keep your gut health in optimal condition?

As noted by experts, probiotics and prebiotics have different ways of keeping the gut in shape, such as the following:

• Probiotics help in the production of vitamins, including vitamin K and some of the B vitamins.
• Probiotics can help the body break down and absorb medications.
• Probiotics help keep bad bacteria in check.
• Probiotics can aid in digestion.
• Probiotics can convert dietary fibers into short-chain fats like butyrate, propionate and acetate, which in turn, help feed and strengthen the gut wall and perform many metabolic functions.
• Probiotics can help stimulate the immune system.
• Prebiotics can help improve the body’s ability to absorb calcium.
• Prebiotics can help the body process carbohydrates.
• Prebiotics support the growth of gut bacteria, potentially enhancing digestion and metabolism.

Do you have enough friendly bacteria in your gut?

According to Gail Cresci, a registered dietician and an expert on the gut microbiome, supplementing your diet with probiotics is important since not everyone has healthy or balanced populations of good bacteria in their gut.

This Cresci said, could be caused by different factors such as a poor diet, or chronic illnesses.

As noted by experts, the following signs can be seen in people whose gut bacteria are imbalanced:

• Autoimmune problems, such as thyroid issues, rheumatoid arthritis and type 1 diabetes
• Digestive issues, such as irritable bowel syndrome (IBS), constipation, diarrhea
• Heartburn
• Bloating
• Sleep issues
• Skin rashes and allergies
• Sugar cravings
• Unexplained fatigue or extreme sluggishness
• Unexplained shifts in your moods
• Unexplained changes in your weight

According to Diondra Atoyebi, a physician at Piedmont Healthcare, most of these symptoms can be managed by taking certain steps such as by taking probiotic supplements that contain Lactobacillus and Bifidobacterium strains or by changing your diet to include certain foods that are known to be rich in probiotics, such as the following:

• Yogurt with live cultures
• Kombucha
• Tempeh or fermented soybeans
• Salt-brined pickles
• Sauerkraut
• Kimchi
• Kefir

Strengthen your gut with the help of prebiotics

What good will eating a lot of probiotic-rich food do, if there are not enough nutrients in the gut to sustain them? This is exactly where prebiotics come in.

As mentioned earlier, prebiotics are several types of dietary fiber found in plants that act as a food source for probiotics. Examples of these are fructooligosaccharides (FOS), inulin, arabinogalactan, polydextrose, lactulose and lactitol.

According to experts, the health benefits of prebiotics can be attributed to their ability to increase the production of short-chain fatty acids (SCFAs) which are known to play several important roles in the body, such as modulating its intestinal barrier as well as regulating the immune system and its inflammatory response.

In addition, prebiotics have also been found to aid in the absorption of several minerals, as well as help in the prevention of obesity and relieving constipation.

Cresci, in her interview, stressed that while prebiotic supplements are available on the market, it is much better for people if they simply amended their diets with prebiotic-rich foods.

“You can buy prebiotic supplements, but you don’t need them if you eat the foods that fortify the army of friendly bacteria in your intestines,” Cresci said.

These foods include the following:

• Organic fruits such as bananas
• Organic vegetables
• Whole grains.
• Starchy root crops

You must remember, however, that while making healthy changes to your eating habits can lead to great improvements in your gut microbiome, other steps must be taken in order to maintain it, such as the following:

• Avoid taking unnecessary antibiotics.
• Cut back on processed foods
• Stay hydrated.

Probiotic Breakfast Bowl

If you’re looking for a warm and filling meal that you can start your day with, why not give this tangy and tasty breakfast bowl — adapted from an original concept by The Kitchn — a try?

Packed with flavor courtesy of kimchi and loaded with superfoods and functional foods like quinoa, avocado and hemp seeds, this is one meal you should never say no to.

Ingredients:

• 1 cup organic quinoa
• 1 3/4 cups filtered water
• Kosher salt, to taste
• 1 medium-sized organic avocado
• 2 medium organic scallions
• 2 tablespoons extra virgin olive oil, divided
• 4 packed cups organic baby spinach (about 4 ounces)
• 4 large free-range eggs OR 1 cup mashed organic soft tofu
• 1 cup organic kimchi
• 1 cup plain Greek yogurt OR vegan alternative
• 4 teaspoons organic hemp seeds

Preparation:

1. Rinse 1 cup quinoa, then place in a medium saucepan. Add 1 3/4 cups water and a generous pinch of kosher salt, and bring to a boil.
2. Reduce the heat to a simmer and cook uncovered until the quinoa is tender, around 10 to 12 minutes. Once tender, remove quinoa from the heat, cover, and let steam for 5 minutes. While the quinoa is steaming, thinly slice 1 avocado and 2 medium scallions.
3. Heat 1 1/2 teaspoons of the olive oil in a large nonstick skillet over medium heat. Once the oil starts shimmering, add all of the baby spinach, tossing frequently, until the leaves are wilted.
4. Divide the cooked spinach between 4 bowls and wipe the pan clean.
5. Heat the remaining 1 1/2 tablespoons of olive oil in the skillet over medium heat. Once the oil starts to shimmer, add 4 large eggs and season each with a pinch of salt. Cook until the edges are crisp and the whites are set, about 2 minutes. For a vegan option, saute mashed tofu and add a pinch of salt and a few cracks of black pepper.
6. Divide the quinoa between the bowls and top each with a fried egg or mashed tofu.
7. Top the bowls with organic kimchi, avocado and scallion slices, Greek yogurt and hemp seeds.

Adding probiotics and prebiotics into your diet doesn’t have to be a difficult endeavor — sometimes it’s just as easy as adding more whole foods and fermented foods to your diet.

Sources:

Health.ClevelandClinic.org

Piedmont.org

MedicalNewsToday.com