Our dietary choices are influenced by a variety of factors, including culture, preferences, and temporary desires, but we should also think about what our microbial partners like to eat.
Gut microbes aid in food digestion, pathogen protection, and immune system support. Researchers are learning that beneficial gut bacteria have their own nutritional preferences, despite the fact that the science linking gut microorganisms to health and disease is still in its early stages. Including items that our gut microorganisms prefer in our meals can help to expand colonies of beneficial gut germs. probioticseverything.com probiotic or prebiotic
Don’t be shocked if you’re perplexed. We hear a lot about probiotics but not so much about prebiotics. Because researchers are continuously adding prebiotic foods to the list, dietary experts have kept the classification broad, although prebiotics are chemicals selectively employed by certain kinds of microorganisms that benefit the host.
Here’s a quick way to tell the two apart: Live bacteria, such as those found in yogurt, are probiotics. Prebiotics are dead material, such as food fibers, that nourish organisms already present in your gut. Some fibers can be fermented by gut bacteria, but not all. Fermentable fibers are only called prebiotics if bacteria create health-promoting byproducts.
“There are so many tiny variances in their chemical makeup that dietary fibers are more complicated than you may imagine,” explains Julie Stefanski, a registered dietitian, nutritionist, and spokesperson for the Academy of Nutrition and Dietetics. probioticseverything.com probiotic or prebiotic
Together, we can be healthy.
Because our own well health is dependent on a vibrant community of beneficial gut microorganisms, adding certain fibers to your diet, such as those found in a variety of fruits and vegetables, is a useful strategy. We require their assistance since the human genome lacks the genetic tools to break down indigestible fibers. Gut microorganisms take care of everything for us. probioticseverything.com probiotic or prebiotic
Prebiotics are being studied as a prospective treatment for a variety of health concerns, including allergies, osteoporosis, osteoarthritis, skin care, and how they can improve the health of the lungs and reproductive tract. Prebiotics are even being investigated as a COVID-19 intervention, with the theory that a robust immune system, reinforced by diet and nutrition, can aid your body in fighting viral infections. Prebiotics could spark a new generation of food items if some of the study proves to be true. probioticseverything.com probiotic or prebiotic
The majority of prebiotics are complex carbohydrates that are difficult to digest. Whole grains, bananas, onions, legumes like chickpeas and lentils, and greens are all good sources of prebiotics. According to Stefanski, fermented foods such as sauerkraut and kimchi have both a prebiotic and a probiotic advantage since they contain both live bacteria and fiber.
Gut microorganisms break down fiber chains and generate short-chain fatty acids, which the gut uses as fuel and which lower inflammation and boost immunity. While there are no specific dietary recommendations for prebiotics, Stefanski suggests that we ingest at least 3 grams per day orally, with a goal of achieving 5 grams. probioticseverything.com probiotic or prebiotic
Prebiotics are highly beneficial meals, but they can cause a lot of gastrointestinal distress if you don’t have the correct bacteria mix to digest them. “These foods may not make you feel good,” Stefanski warns, “particularly if you have gastrointestinal disorders like irritable bowel syndrome.” You can get assistance from a nutritionist like Stefanski, who can examine your symptoms and determine which foods are causing the issues. If you’re experiencing trouble, she suggests starting with a high-quality probiotic and gradually adding prebiotics.
Prebiotic pills may be convenient, but they don’t provide the same benefits as consuming entire foods. “When you eat these foods, you receive vitamins, minerals, and phytochemicals, all of which have various benefits and may operate in synergy,” Stefanski explains.
Also, keep an eye on the ingredients in fiber bars because inulin, a well-studied prebiotic, is usually found in them. Inulin, like other fibers, can help keep blood sugar levels stable and make you feel full, but high doses might have unpleasant side effects. “I work with a lot of teen athletes, and I’ve heard some crazy stories about people utilizing these drugs immediately before a game or a match,” Stefanski adds. She also advises those on popular low-carbohydrate ketogenic diets — fiber is classified as a carbohydrate — to include vegetables in their diets to receive fermentable fibers. probioticseverything.com probiotic or prebiotic
Is There a Future for Smart Foods?
Jeffrey I. Gordon, a microbiologist at Washington University School of Medicine in St. Louis, is trying to design food in such a way that it attracts populations of microorganisms that can efficiently metabolize it. probioticseverything.com probiotic or prebiotic
“Adding asparagus to the diet isn’t as straightforward as adding prebiotics,” explains Robert Chen, a graduate student in Gordon’s lab. “When it comes to something as important as food, we exercise extreme caution when using such terms.” We believe there must be a strong commitment to studying the components of food that affect the microbiota’s functions, which in turn affect humans.” probioticseverything.com probiotic or prebiotic
According to Gordon, if foods were made in such a way that they particularly recruited communities of organisms, their nutritional worth would improve. “Bacteria are master chemists who can sense what kind of compounds exist in their environment, and various microbes have different capacities for sensing, acquiring, and metabolizing nutrition,” he explains.
The scientists employed a biosensor — a collection of simulated food particles connected to microscopic glass beads — to study how prebiotic fiber is preferentially utilised by gut microorganisms in a recent series of papers published in Cell, Elife, and Cell Host & Microbe. A color label makes it easier to keep track of the beads. The researchers injected the nutrient-decorated beads into the guts of specialized mice with human gut ecosystems.
The biosensors can detect how well a microbial population absorbs and utilizes nutrients, allowing them to measure the health of the microbiota. They can aid in the identification of nutrient-dense food compositions. probioticseverything.com
Researchers may use data like this to see what kinds of therapeutic meals are best for different people around the world, as well as how effective they are, according to Gordon. His team has been collaborating with the International Center for Diarrheal Disease in Bangladesh to develop microbiota-directed supplemental diets for undernourished children. The goal is to develop food formulations with similar biological activity that are appealing to microbial communities while also being culturally acceptable to humans from all over the world.
“Whether it’s labeled a prebiotic or something with more precision and resolution,” Chen says, “there’s still a lot to learn about the interplay between what we call food, specifically the chemicals in food, and how that influences us at a molecular and microbial level.”