These words are entering the mainstream.
Pro-biotic. Pre-biotic.
We may have an inkling that they have something to do with our health.
But what do they mean?
How do they affect our health?
Breaking it Down
Both words have in common “biotic.” This means “pertaining to life” according to dictionary.com. That is a good thing when we are talking about our health.
“Pro-” is a prefix meaning “in favor of something.” A pro-biotic helps the friendly gut bacteria, or microbiome. The microbiome is the totality of microorganisms that reside in and among our body cells. The great preponderance is in our gut, our digestive system.
This is as opposed to “anti-” which means against something. We are familiar with antibiotics, which kill targeted bacterial life in our bodies.
“Pre-” is another prefix meaning “before.”
Pro-biotics
Probiotics are in favor of life. They literally are the friendly bacteria that are active in our digestive system.
The World Health Organization definition of a probiotic is “live microorganisms which when administered in adequate amounts confer a health benefit on the host.” Those benefits are under study and are many:
Medical conditions that have been reportedly treated or have the potential to be treated with probiotics include diarrhea, gastroenteritis, irritable bowel syndrome, and inflammatory bowel disease (Crohn’s disease and ulcerative colitis), cancer, depressed immune function, inadequate lactase digestion, infant allergies, failure-to-thrive, hyperlipidemia, hepatic diseases, Helicobacter pylori infections, genitourinary tract infections, and others. – Probiotics and Medical Nutrition Therapy
We can support that resident friendly bacteria in our gut by eating fermented foods which contain a variety of these friendly bacteria. As the gut affects the brain, eating fermented foods may even help out social anxiety.
Some examples of probiotic foods are:
- Yogurt with “live or active cultures” – lots of brands have killed them in the processing, find a plain one without sweeteners
- Kefir – even better than yogurt since it has more diverse cultures and nutrients, and is suitable for those with lactose intolerance
- Kimchi – a fermented vegetable Korean side dish
- Sauerkraut – traditional unpasturized fermented cabbage, not made with vinegar
- Kombucha tea – not pasturized, has antimicrobial properties
- Pickles – real fermented ones, not the ones made with vinegar
- Miso soup (organic-non-GMO) – fermented soybean paste for soup
- Tempeh (organic-non-GMO) – a fermented soybean patty that has vitamin B12
- Apple cider vinegar with “the mother,” the bacterial catalyst that converts apple juice to vinegar
- Raw cheese which is labeled “made from raw milk” – and don’t you cook it or melt it!
- Gouda, mozzarella, cheddar and cottage cheese: the good bacteria survive the aging process in these cheeses
Pre-biotics
Prebiotic, by definition, means “before life.” In the context of food, it is those foods that feed the life in our gut, our microbiome.
Prebiotics contain fibers which the human body cannot digest. However, the microbiota in our gut can digest them and use them for food.
Plants which contain these prebiotic fibers in low amounts include:
- onions
- garlic
- bananas
- chicory root
- Jerusalem artichokes
Eating such plants is a good addition to eating probiotic foods.
Go Slow
If you have been eating the Standard American Diet (SAD), you will want to go slow and introduce these foods gradually. Adding too much too fast can cause gas, bloating, diarrhea, or constipation. Those are all signs that your gut microbiome is adjusting the balance of critters.
Eating a variety is important, as the diversity of the microbiome offers health benefits.
One to two tablespoons of the probiotic foods can fortify your microbiome to begin.
If you have a severe condition or have taken antibiotics, the amount of probiotics in foods are not likely to be enough to replenish and re-balance your gut microbiome. In that case, professional supplements of probiotics are indicated.
