The gut is often termed the ‘second brain’ due to its vast influence on our overall health. Probiotics and prebiotics play pivotal roles in nurturing this ‘brain,’ fostering a balanced microbiome, and promoting overall well-being. If you’ve ever wondered how to incorporate these into your diet, this guide is for you!
Probiotics are beneficial live microorganisms, primarily bacteria and yeast, that contribute positively to our gut health when consumed in adequate amounts.
Dairy-Based Probiotics:
Lactobacillus and Bifidobacterium: Commonly found in fermented dairy products.
Foods to consider:
Lactobacillus and bifidobacterium are associated with with lower total and LDL cholesterol, which when high increase the risk of cardiovascular disease. These helpful bacteria along with a higher diveristy of gut bacteria are associated with waist circumference reduction and reduction in obesity. More research is needed to determine the right strains and dosages.
Yeast-Based Probiotics:
Saccharomyces boulardii: Found in supplements and, in smaller amounts, in kombucha. This non-pathogenic (non-disease causing) yeast plays a role in a healthy gut microbiome and regulates the immune system, decreasing systemic inflammation.
Prebiotics are types of dietary fiber that feed the beneficial bacteria in your gut, ensuring a healthy balance.
By incorporating probiotics and prebiotics into your diet, you not only nurture your gut health but also promote holistic well-being. Start today, and relish the benefits of a balanced microbiome.
Resources:
National Institute for Health Probiotics Health Professional Fact Sheet.
Efficacy and safety of the probiotic Saccharomyces boulardii for the prevention and therapy of gastrointestinal disorders. Therap Adv Gastroenterol. 2012 Mar; 5(2): 111–125. doi: 10.1177/1756283X11428502
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