This is my final article in a series of three regarding your immune system. It has to do with your gut microbiome. How many of you really understand what your gut microbiome is actually about? It’s covered in microscopic creatures, largely bacteria, and plays a big role in your health. Your microbiome is hugely important because what you feed it may have the biggest impact on it’s health. The healthier you feed it, the healthier you are. We’ve all heard the phrase, you are what you eat. But to be more accurate, you are what you feed the trillions of different bacteria species that live in your gut! With approximately one hundred trillion bacteria living in your gut microbiome, the key is to nourish a balance among the nearly 1,000 different species of bacteria that live in there. To accomplish this, you have to help the microbes that are already there to grow by giving them the foods they like (prebiotic) while adding living microbes directly to your system (probiotic). 

Factors such as lifestyle, diet and genetics have a huge influence on molding the microbiome in your gut. Outnumbering human body cells by a 150:1 ratio, these genes are ten times more than your human genes. There is a huge interaction between the body’s immune system and the bacteria in your gut. That’s why it is so important for you to focus on optimizing your gut health. In the process you will strengthen your gut lining while you repopulate your gut bacteria. That’s huge because in doing this you will be promoting a stronger immune system! Let’s face it, we can’t change our genes, but we can eat a variety of different foods rich in different species of bacteria to help promote a healthier immune system. Just focus on getting as much variety of bacteria species as possible. You can get both prebiotics and probiotics from either food or supplement sources.

Prebiotics are high in fiber and are the non-digestible component of food. They are found in many vegetables and fruits, mostly the ones with complex carbs like fiber and resistant startch. Because they are non digestible by you body, they pass through the digestive system to become food for the microbes and bacteria living in your gut. Increasing your total daily fiber intake will boost the prebiotic fiber that you need. In the process, you are feeding the probiotic and other desirable strains of bacteria in your gut. And this by virtue, improves your overall health and well being. People do a pretty job with their probitoics, but sometimes not so much with their prebiotics. Unfortunately, when this happens it negates their probiotics from working efficiently and effectively. So be sure to make an effort to include prebiotics in your diet. Some prebiotic sources include bananas, broccoli, cauliflower, apples, asparagus, artichokes, fennel, garlic, legumes, leeks, onions, wheat and oats. The list is longer. A quick search on the web will yield many more.

Probiotics are the live microorganisms in your gut that are friendly and provide many health benefits. They are the good bacteria that  boost your immune system and improve your intestinal microbial balance. Some evidence suggests they may even help improve your skin as well as your brain. They can also promote heart health and reduce depression. Probiotics contain live organisms that change or repopulate intestinal bacteria to balance gut flora with specific strains of bacteria. Probiotics are commonly used in the care and management of irritable bowel syndrome and GI health. Probiotic sources come from fermented food. Sources include yogurt with live or active cultures, kefir, sauerkraut, tempeh, kimchi, kombucha, miso, and pickles. Again, a quick search on the internet will yield many more options.

So now that you know the difference between prebiotics and probiotics and why you should try to incorporate both in your diet, you have a better understanding of what to eat so that you can strike a good balance between them. This helpful metaphor will help you remember how prebiotics and probiotics work together to promote a healthy intestinal microbial balance. Gastroenterologist, Dr. Frank W. Jackson explains that the seeds you plant are the probiotic bacteria. The water and fertilizer that helps the seeds grow and flourish are the prebiotic. They work together synergistically to restore and improve your GI health!

References:

https://www.dailymail.co.uk/femail/food/article-8104065/Nutritionist-reveals-looking-GUT-bbest-way-battle-Coronavirus.html

https://www.prebiotin.com/prebiotin-academy/what-are-prebiotics/prebiotics-vs-probiotics/

https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058

https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-creating-a-healthier-you

https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods#section12

Judy is the Business Manager at Body Elite. She has been a dedicated client of Body Elite since March 12, 2015. She studied Criminal Justice in college and has a background in customer service. In addition to Body Elite, she oversees the business end of her husband’s contracting business and runs a preschool.  In her spare time, Judy has stayed active with volunteer work and community service.  She has 6 children, and 4 grandchildren.