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When it comes to nutrition, probiotics and prebiotics are hot topics. However, many are still confused about these terms. Probiotics vs. prebiotics — which is which? While both can help maintain a healthy gut, they have different roles. Here’s everything you need to know about their roles, benefits and food sources.
Both of these components are essential for optimal immune function. Probiotics are foods and supplements containing live microorganisms that improve or retain the “good” bacteria in your gut, which consists of trillions of bacteria. Your gut needs these bacteria to defend your body against harmful microorganisms.
Prebiotics are the foods that act as food for healthy bacteria to grow and thrive. These are usually high-fiber foods that feed the healthy gut bacteria. However, it’s not the same as fiber.
Probiotics help your body maintain a healthy balance of bacteria in your gut. It offers a multitude of health benefits not only for the gut, but the whole body, including:
On the other hand, prebiotics help cultivate diverse gut flora to help reduce your risk of illnesses. According to Debbie Petitpain, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics via Live Science, “There are thousands of types of bacteria in the gut, and not all survive off the same nutrients.”
Here are the benefits of consuming prebiotics:
The truth is, you need both of them to improve your immune function. Probiotics and prebiotics work synergistically — you need to eat prebiotic foods so probiotics can trigger the growth of good bacteria. Think of prebiotics as the fuel of probiotics — the other one won’t work without the other.
Probiotics can be found in both food and supplements. Here are some immune-boosting additions to your diet:
This is one of the most popular sources of probiotics. It’s made from milk fermented by friendly bacteria, including lactic acid bacteria. It’s widely accessible in convenience and grocery stores. You can also make it at home. Yogurt can be consumed on its own but can be added to enhance overnight oats, soups and desserts.
Tempeh is made from cooked and fermented soybeans. This can help improve the concentration of good bacteria in your gut.
Kefir is a fermented milk drink derived from kefir grains. It’s considered one of the richest probiotic sources, because it’s fermented with bacteria and yeasts. Like yogurt, it can be consumed alone or added to overnight oats or smoothies. There are also vegan options that contain various probiotic strains.
This famous Korean side dish is not only rich in flavor but also in probiotic lactic acid bacteria. It’s made with fermented Napa cabbage and daikon radish. Garlic, local chilies and ginger help improve this delicious side dish’s flavor profile and nutrients. You can make them at home or buy them in supermarkets.
Kombucha is a lightly carbonated beverage made with sugar, tea and a culture of bacteria and yeast. Its flavor profile is generally vinegary, although some brands have additional sweeteners, so check the label for sugar content. Due to natural fermentation, it has a low alcohol content.
Miso is created by mixing a starter culture called koji and soybeans. This umami-rich fermented paste can be added to salad dressings, broths, soups and stews. It’s also added to baked goods to balance savory and sweet. Miso is also a rich source of manganese, zinc, vitamin K, protein and calcium. Add miso after cooking your dish to reap the most benefits so the heat won’t kill the beneficial bacteria.
Explore these food options that can boost your gut health.
One of the most affordable and accessible prebiotic food sources is bananas. This well-loved fruit often gets a bad reputation as being too high in sugar, but it’s worth remembering that it is naturally occurring and rich in nutrients. Bananas contain high levels of fiber and a type of prebiotic fiber called inulin, which can help trigger healthy bacteria growth.
Garlic is almost a staple in every food. One clove of garlic contains 0.06 grams of fiber — it might seem small, but the benefits are worthwhile. A 2022 research found that garlic’s sugar content promotes the abundance of health-promoting microbes, including Lactobacillus.
Edamame, lentils, black beans and chickpeas are loaded with prebiotics. Legumes contain galactooligosaccharides, a type of prebiotic with gut-boosting properties. However, one of its side effects is flatulence. This is simply a reminder that the gut is fermenting the prebiotic fiber content.
These versatile food ingredients are rich in beta-glucan, which helps boost good bacterial growth. Oats are also fiber-rich, which can help manage blood sugar and cholesterol levels. You can enjoy it with fruit and nuts as overnight oats or add your favorite spices and top with an egg for breakfast. The best thing about oats is that it encourages you to be creative.
Barley has high levels of protein and fiber. Like oats, barley is a versatile kitchen ingredient you can dress up to be sweet or savory. You can use it instead of quinoa, oats or rice in any recipe. A 2021 study found that barley contains high levels of beta-glucan, which provides prebiotic properties and thickening features, making it a great ingredient for stir-fry and soup.
Probiotics vs. prebiotics — both food ingredients are essential to promote and maintain a healthy gut, which is key for overall wellness. Now that you know the difference between the two, it’s easier to tweak your current diet. Which of the following food sources are you most excited to add to your plate?
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