Probiotics
When you hear the word “probiotics”, you usually think about a pill sitting in a bottle at a health food store or a pharmacy. However, unrefrigerated probiotics are not as effective as assumed. Healing the gut is a gradual process and involves dietary changes as well as supplementation. For those struggling with gut inflammation or digestive issues, balancing the micro-biome of the gut can reduce inflammation. A balanced microbiome also increases the absorption of vitamins and minerals. Additionally, it improves immune function and contributes to overall health and vitality.
Even for those not suffering from chronic gut issues, balancing the micro-biome results in healthier skin, better digestion and has a positive cognitive effect, (Fun fact: 80 percent of serotonin is produced in the gut. So the more balanced your gut is, the happier you’ll be!)
Balancing your gut is not about taking a pill, but rather involves more of a lifestyle change. Beneficial bacteria, or probiotics, are living creatures found in many of the foods we eat. These good bacteria live in our gut and are hungry for specific foods to remain happy and doing what they do to keep us healthy. A well-rounded approach to gut health involves not just the consumption of probiotic-rich foods but also incorporating prebiotic-rich foods into your diet. See below for a list of pro and pre biotic foods. Bon appetit!
If you do decide to take a probiotic supplement, it should be one that is kept in refrigeration, and also add these foods to your diet to ensure maximum healing.
Here is a list of foods rich in probiotics:
Pickles (brined - in salt, not vinegar)
Sauerkraut
Olives (brined - again salt, not vinegar)
Miso (another excuse to go for sushi - yay!)
Yogurt - goat’s or sheep’s milk
Various other food that are harder to get a hold of: Kimchi, Tempeh, Natto, Kefir, Kombucha
You can read further about how fermented foods improve your health here in a study just published in Cell.
Here is a list of foods that are PRE-biotic,, which are what help the beneficial bacteria already in our gut remain there:
Chicory Root
Banana
Asparagus
Artichoke
Jerusalem Artichoke
Leek
Garlic
Onion
Dandelion leaves (and root as a tea)
For more info, see gastroenterologist Dr. Robynne Chutkan’s book
and grains and legumes too:
Oats: Oats contain a type of prebiotic fiber called beta-glucan, which has been shown to promote the growth of beneficial bacteria in the gut
Barley: Like oats, barley contains beta-glucan, making it another good source of prebiotics
Quinoa: Quinoa contains a variety of fibers, including resistant starch, which can act as prebiotics, supporting gut health
Chickpeas: Chickpeas, also known as garbanzo beans, contain soluble fibers like galactooligosaccharides (GOS), which can serve as prebiotics
Lentils: Lentils are rich in both soluble and insoluble fibers, including resistant starch, making them a good source of prebiotics
Soybeans: Soybeans contain various types of fibers, including soluble fibers like oligosaccharides, which can act as prebiotics
Kidney beans: Kidney beans contain resistant starch and oligosaccharides, both of which can function as prebiotics
Black beans: Similar to kidney beans, black beans contain resistant starch and oligosaccharides, providing prebiotic benefits