How is your gut feeling? Have you made any changes yet? Have you started in your food journal yet? Today is a great day to make a change. Continuing our series on Leaky Gut Syndrome; we will learn about pre- and probiotics. What are they? What is the difference between the two? How do they help your digestive system? Foods that fall into each category? And Recipes for both.

What are pre- and probiotics? Let’s take a look at their definitions. That makes it easy to understand what they are and what the difference between them is.

Prebiotics. A nondigestible food ingredient that promotes the growth of beneficial micro-organisms in the intestines. Example: fiber.

Probiotics. Live micro-organisms that are intended to have health benefits when consumed or applied to the body. Example: yogurt bacteria.

How do pre- and probiotics help the digestive system? While both are quite different, they work harmoniously together to support the healthy growth of good bacteria in the digestive system. Prebiotics work in the colon as they are fermented into SCFAs (short-chain fatty acids), to provide energy for the cells lining the wall of the intestinal tract. Probiotics are the live bacteria and yeasts that live in different parts of your gut based on several factors. These good bacteria and yeasts deplete bad bacteria. They also produce specific acids which discourage bad bacteria and virus growth.  So, in simple terms they decrease pathogens and increase the health of your digestive system. 

How many different probiotics are found in a healthy gut? They have estimated at more than 100 trillion micro-organisms live in our bodies with 500 – 1,000 different species. 

  Recommended reading: https://ods.od.nih.gov/factsheets/Probiotics-Consumer/

When you take that little purple pill (or any other medication for acid reflux or any stomach ailments), you are killing not only the bad, but the good. And it takes time to recover.

Should I take a probiotic supplement? I am not a fan of supplements. Let me explain. In my way of thinking, you should be eating the food required to gain you all the nutrients your body needs. If you are unable to do so, then there are times that supplements are needed to gain those nutrients. Pre- and probiotics can easily be obtained through proper diet. And in order for you to be healthy, you need to have a proper healthy diet. Right? Let’s hit on where you can find them next. Remember that prebiotics are the precursor to probiotics, and you need to increase your intake of both for your microbiome to remain healthy.  

Prebiotics. Foods that are an excellent source of prebiotics include dandelion greens, Jerusalem artichokes, garlic, onions, leeks, asparagus, bananas, barley, oats, apples, flaxseeds, jicama root, wheat bran, seaweed, dark leafy green vegetables, beans, legumes, and cruciferous vegetables.

  Recommended reading:  https://goodbyeleakygut.com/prebiotics-fiber-leaky-gut/

Probiotics. The easiest way to look at probiotics are foods that are fermented which include kefir, sauerkraut, kombucha, coconut kefir, natto, yogurt, cvass, apple cider vinegar, pickled anything, tempeh, miso, traditional buttermilk (no pasteurization), water kefir, and kimchi. Raw milk (no pasteurization), raw milk cheese (no pasteurization), and brine-cured olives also have probiotics. Please note: I state no pasteurization as heat will kill all the good bacteria and enzymes required for proper digestion. As a side note, this is the primary reason people are lactose intolerant these days. 

Let’s talk food! Yummm… Here are some great recipes that cover regrowing your good bacteria! Let me start with Jerusalem artichokes. Oh My! These are so good and can be eaten raw or roasted. Raw they taste like a bland turnip, same texture. Roasted they are soft and a bit sweet. I chop mine into bite sized pieces add dried basil, pepper, a wee bit of Real salt and toss with olive oil. Roast about 45 minutes at 350. Here is another recipe.

  Recommended reading – Prebiotic Sunchokes – https://www.allrecipes.com/recipe/231247/roasted-jerusalem-artichokes-or-sunchokes/

  More recommended reading – Prebiotic Kale Salad – https://irp.cdn-website.com/a6eb3a9b/files/uploaded/Kale%20Salad.pdf

  More recommended reading – Prebiotic Nut Bars – https://irp.cdn-website.com/a6eb3a9b/files/uploaded/Gluten%20Free%20Nut%20Bars.pdf

  More recommended reading – Probiotic Kombucha – https://www.liveeatlearn.com/the-simple-guide-to-kickass-kombucha/

  More recommended reading – Probiotic Kimchi – https://mykoreankitchen.com/kimchi-recipe/

  More recommended reading – Probiotic Saurkraut – https://www.thepioneerwoman.com/food-cooking/recipes/a100555/how-to-make-sauerkraut/

I hope you try out some new things and find something that you really like that you have never tried before. Exploring in your kitchen is one of life’s little blessings! What was your favorite? I’d love to hear from you.

 

Blessings – E