Today, gut health, which is considered one of the cornerstones of healthy living, stands out as a critical factor that deeply affects the overall health of our body. In this context, terms such as probiotics and prebiotics have become increasingly popular. Our large intestine is home to an ecosystem containing 100 trillion ‘’good’’ bacteria essential for our health. These beneficial microbes, called the microbiome, help maintain healthy gut function and may even play a role in managing conditions such as inflammatory bowel disease.
Research shows that the microbiome can influence not only gut health but also important functions such as weight control and mood regulation. Everyone is born with a unique microbiome, and the foods we eat play an important role in shaping it. Probiotics refer to these beneficial bacteria that live in our gut, while prebiotics act as their food source. In this article, we will learn about the effects of probiotics and prebiotics on gut health and why they are so vital for our overall health.
The Best Ways to Add Healthy Bacteria to Your Microbiome
- You can consume foods rich in probiotics.
Eating fermented foods such as yogurt, kefir, sauerkraut adds beneficial bacteria to your gut.
- You can eat foods containing prebiotics.
Prebiotics provide nutrition for the healthy bacteria in your gut. You can get these nutrients from foods rich in insoluble fiber, especially those that contain prebiotics. Whole grain products such as oatmeal and whole grain breads, vegetables such as asparagus, leeks, onions and garlic, and starchy vegetables such as sweet potatoes and corn are rich sources. Legumes such as beans, lentils and peas are also rich in prebiotics.
- You can eat foods rich in fiber.
Fibrous foods such as whole grains, legumes, fruit and vegetables provide nutrition for gut bacteria, increasing microbiome diversity and maintaining its balance. Fiber helps healthy bacteria to settle and multiply in the gut.
- You can avoid processed foods, sugar and artificial sweeteners.
These types of foods can make it difficult to maintain a healthy microbiome. Choosing natural and unprocessed foods helps to keep your microbiome healthy.
Probiotics and prebiotics are of great importance for your gut health as well as your overall health. A healthy microbiome can contribute to the proper functioning of your digestive system, strengthening your immune system and an overall better mood. Therefore, including probiotic and prebiotic – rich foods in your diet and developing healthy eating habits by avoiding sugar and processed foods should be an integral part of a healthy lifestyle. By taking these simple steps, you can improve both your gut health and your overall health and well-being. Remember, a healthy gut is the foundation of a healthy life!
Source:
- Harvard Health Publishing, 2024. Probotics and prebiotics: what’s really important.
Accessed: 1.08.2024 https://www.health.harvard.edu/nutrition/are-you-getting-essential-nutrients-from-your-diet
