Have you ever come across an ant and thought, “I will not step on you. That would be like a giant stepping on me!” Well, a similar thought applies when you think about your body, and in particular, gut. There are literally trillions of little critters that live there. Together with other organisms that live in the lining of your stomach and the surface of your body, they have made you their home, creating a vital micro-ecosystem called the microbiome.

Now, it wouldn’t be fair to ‘step’ on these critters when they are crucial in keeping us healthy. We may not always notice relationships like these, of course. Still, we should pay particular attention to everything you feed yourself, as you are also feeding the same to your microbiome, and this process has a significant impact on your health and well-being. 

Many say the key to good gut health is a good balance in your system, helping nearly 1000 individual species of bacteria in your body do their job. There are two significant ways to achieve this balance – 1, assisting the microbes that already live in your body by giving them food they like (prebiotic) and 2, adding additional microbes directly into your body (probiotic).

Today’s blog will examine the differences between the two, why they are beneficial and what foods are considered prebiotic or probiotic.

Prebiotics vs Probiotics

Essentially plant fibres, prebiotics work like a fertilizer that promotes healthy bacteria in your gut. They can be found in many fruits and vegetables, especially those high in fibre and resistant to starch or complex carbohydrates. Since the body can’t process this type of carb, it will pass through your body and act as food for bacteria and other microbes.

On the other hand, probiotics are different because they actually contain live organisms, typically a strain of bacteria, which increases the population of healthy bacteria in your gut. You can get probiotics from certain foods, like yogurt, and supplements where a single dose might contain one single strain of bacteria or a combination of different strains.

Benefits

Suppose you have a good balance of healthy bacteria in your body, or specifically your digestive tract. In that case, you are helping to protect yourself from harmful bacteria and fungi that could make you really sick. In addition, studies have shown that a wide variety of good bacteria can assist your immune system run better, helping improve symptoms of depression and more.

The type of food that you eat dramatically affects your guy health. For example, a diet high in fat and sugar can harm bacteria and contribute to other conditions. And, as you would imagine, once the harmful bacteria start to spread, they can grow and colonize faster and easier, making it more difficult for you to re-establish a balance in your system.

So, which foods can you consume to help with this entire process? Let’s break it down:

Prebiotic Foods

• Apples
• Artichokes
• Asparagus
• Bananas
• Barley
• Berries
• Chicory
• Cocoa
• Dandelion greens
• Flaxseed
• Garlic
• Green vegetables
• Konjac root
• Leeks
• Legumes (peas and beans)
• Oats
• Onions
• Tomatoes
• Soybeans
• Wheat
• Yacon root

Probiotic Foods

• sauerkraut
• kimchi
• kombucha tea
• kefir (dairy and non-dairy)
• some types of pickles (unpasteurized)
• other pickled vegetables (unpasteurized)
• tempeh
• miso
• buttermilk
• natto
• some types of cheese

As a side note, when eating probiotic fermented foods, make sure they’re not pasteurized as this kills the good bacteria.

It’s essential to keep the gut bacteria in your body balanced, and the best way to accomplish this is to consume a good mixture of prebiotic and probiotic foods. Also, bear in mind if considering supplements that there are many many different options out there. It is best to consult with your doctor before going out to purchase them. As well, certain probiotics work better for certain conditions, so make sure to do some proper research before choosing your supplement. It’s always best to go the most natural route, so enjoy a diet with plenty of fruits and vegetables – your beloved gut will thank you!