Gut Health: The Importance of Probiotics and Prebiotics

 

Understanding Gut Health

The human digestive system is ‘lined’ with trillions of microbial inhabitants referred to as the gut microbiota. The human body is comprised of this enormous population of bacteria viruses, fungi and other microbes involved in the digestion, body immunity and general health. The normal composition of the gut microbiota plays vital roles in the trace metal and nutrient absorption and the synthesis of vitamins and other elements and defense against pathogenic organisms.

If the gut microbiota is disrupted, a state that is called dysbiosis, several health problems can occur, such as the gastrointestinal tract dysfunction, reduced immune function, and even neuropsychiatric disorders. To strengthen gut health it is necessary to feed the right amount of good bacteria and this is where we get the use of Probiotics and Prebiotics.

The Importance of Probiotics and Prebiotics

 

What Are Probiotics?

Probiotics are the living beneficial microorganisms that assist the host’s body to derive certain health benefits when the organisms are ingested in recommended quantity. These microorganisms ensure that the body has a right balance of gut bacteria and is even useful in functions such as digestion.

 

Benefits of Probiotics

1. Digestive Health

Probiotics assists in digestion because they reduce food into small particles, produce necessary enzymes and restrain dangerous microorganisms. They can assist in the reduction of manifestation of digestion related disorders like IBS, IBD, and diarrhea.

 

2. Immune Support

Most of the body’s immunity mechanisms are located in the gastrointestinal tract. Probiotics improve the immune response by stimulating production of antibodies and activation of immune-regulating cells. They also play a role in preventing the permeability of the barrier and thereby keep toxic elements from entering the bloodstream.

 

3. Mental Health

The role of the gut-brail axis is that of a two way communication system that exists between the gut and the brain. This connection can be modulated by probiotics since they can synthesis neurotransmitters such as serotonin that are involved in the regulation of mood, sleep and appetite. Research has proven that taking of probiotics leads to decrease in the level of anxiety and depression among persons.

 

4. Nutrient Absorption

Probiotics enhances the uptake of foods nutrients, vitamins as well as minerals. They also, release short chain fatty acid (SCFA) that can fuel cells lining the guts and enhances gut health.

 

Sources of Probiotics

Probiotics are naturally contained in a number of fermented foods. Some of the best sources include:

Source	Description
Yogurt	Lactobacillus and Bifidobacterium are the two classes of useful bacteria present in live cultures.
Kefir	A probiotic fermented milk beverage containing a variety of probiotic strains.
Sauerkraut	Fermented cabbage rich in probiotics, vitamins, and fiber.
Kimchi	A spicy Korean fermented vegetable dish full of good bacteria.
Miso	A Japanese product made by fermenting soybeans, used mainly in soups and sauces.
Kombucha	A probiotic and enzyme-containing, organic acid fermented tea beverage.

 

What Are Prebiotics?

Prebiotics can be defined as food compounds that are not affected by digestion and are used as a source of food by probiotics. Some of them move through the upper part of the gastrointestinal tract in an undigested form, and then arrive in the colon where they are fermented by the colonies of bacteria. This process results in the formation of SCFAs which feed the epithelium and promote the growth of favorable microbes.

 

Benefits of Prebiotics

 

1. Gut Health

Prebiotics help in enhancing the growth of the beneficial bacteria and in turn; helps in maintaining the sustainable gut flora. They also discharge useful effects on aiding in keeping the microbial PH balance of the body to avoid the buildup of problematic bacteria.

Gut Health

 

2. Improved Digestion

When taken, prebiotics help in the promotion of enzymes and other substances that help in digestion which are available from probiotics. They act as mild laxatives hence they can help in the case of constipation and ensure that one gets to have bowel movements frequently.

 

3. Enhanced Immune Function

Prebiotics improve immune health since they encourage the rate of growth of friendly bacteria in the body that are involved in immune function. They also assist in increasing the defense on the gut barrier so that pathogenic infections cannot penetrate into the body.

 

4. Weight Management

Prebiotics can control hunger and desire on the grounds that they drive the delivery of satiety particles. It also regulates the body metabolism and may help with weight control.

 

Sources of Prebiotics

Prebiotics can be observed in a number of plant based foods. Some of the best sources include:

Source	Description
Chicory Root	Eaten raw, consists of high levels of inulin, a type of fructans or prebiotic fiber.
Garlic	High in inulin and other substances that enhance the production of useful bacteria.
Onions	Contain inulin and fructo-oligosaccharides, which are considered prebiotics.
Leeks	Contain inulin and other fibers that are good for gut health.
Asparagus	Releases prebiotic fiber, which feeds good bacteria in the digestive system.
Bananas	Slightly green bananas contain a large extent of prebiotic fibers.
Oats	High levels of beta-glucan, a soluble fiber that helps friendly bacteria in the gut to thrive.

 

The health benefits and uses of Probiotics and Prebiotics in your diet.

 

Taking care of the gut health is therefore a delicate issue which has to involve both the probiotics and more so the prebiotics. Here are some tips for incorporating them into your daily routine:

• Eat a Variety of Fermented Foods: Eat a cup of yogurt, kefir, sauerkraut, kimchi, etc. in your meals that is, incorporate probiotics in your meals.

• Include Prebiotic-Rich Foods: Garlic, onions, leeks, asparagus aside from bananas has to be eaten to feed those good bacteria in the tummy or better yet, take probiotics!

• Balance Your Diet: Eating large quantities of freshly prepared whole foods will then ensure that the good bacteria or probiotics and their food or prebiotics are brought in automatically.

• Stay Hydrated: In addition, proper intake of water ensures the balance of the gut microbiota and the appropriate digestion of the prebiotic fibers.

 

Conclusion

It is widely known that the gut has a critical position in determining a person’s health and wellbeing and ensuring that appropriate bacterial population in the gut is also critical in sustaining good gut health. One should be aware of the fact that, both probiotics and prebiotics are very important for creating proper conditions for the development of beneficial bacteria in the gut of each individual. The foods that contain probiotics and prebiotics assist in digestion, immune functions and the mood that one has due to enhanced brain functions. Remember that it is ‘good to take care of gut because the happiness begins from there. ’