How pre and probiotics work together to support gut health

You've likely heard of the importance of prebiotics and probiotics to support digestive health. Both are key to maintaining a healthy balance of bacteria in the gut, and understanding the difference between the two can help you make smart decisions about nutrition and supplementation.

Here, we'll take a look at the difference between prebiotics and probiotics, explore how the two work together, go over whole food and supplementation options to help you balance your gut health, and check out some healthy recipes that you can use to support healthy digestion.

What's the difference between prebiotics and probiotics?

Both prebiotics and probiotics are essential to maintaining a healthy gut, but they serve different functions in the body. Prebiotics are types of fiber that serve as food for beneficial bacteria that live in the gut, while probiotics are live bacteria that reside in the gut and provide health benefits when consumed.

Probiotics are hard at work in your digestive system, and eating foods like kefir, sauerkraut, kimchi, and yogurt can help increase their numbers. In addition to helping you effectively digest food, probiotics support immune health, help to manage cholesterol and blood sugar levels, and may even contribute to better moods and mental health. While eating any type of probiotic food can support digestive health, it's important to diversify your intake when possible. Different types of probiotics come from different foods, and creating a diverse probiotic environment can help you feel your best.

Prebiotics are non-digestible fibers that support the health of probiotics. Bananas, onions, garlic, leeks, asparagus, and whole grains all contain prebiotics. While prebiotics don't introduce new bacteria to the gut, they do help your existing probiotics support your well-being. Prebiotics aren't only good for your probiotics—they help to support other aspects of digestive health by reducing inflammation in the gut and enhancing nutrient absorption. Prebiotics can also help to manage blood sugar and increase calcium absorption.

How prebiotics and probiotics work together

At birth, each person already has a unique gut microbiome. We can maintain and repair the health of the gut microbiome by providing existing bacteria with prebiotic food, as well as adding new bacteria by eating probiotics.

For probiotics to do the hard work of maintaining a healthy microflora environment in the gut, they need fuel. Prebiotics help probiotics function effectively. You have more than 100 trillion good bacteria living in your gut, and providing them with support is vital for your overall health.

Supplementation vs. whole foods

Generally, it's best to get prebiotics and probiotics from whole food sources. These tend to offer a greater variety of prebiotics and probiotics than supplements. That being said, if your healthcare provider recommends that you take a specific type of prebiotic or probiotic to treat a condition, it may make more sense to use a supplement. An important note: prebiotic and probiotic supplements aren't regulated by the FDA, so it's smart to talk with your doctor about the supplement brands that make the most sense for your needs. You'll also need to pay close attention to the storage instructions for prebiotic and probiotic supplements, as some are not shelf-stable.

Why balanced gut health matters

Maintaining a healthy variety of probiotics in the gut—and supporting those bacteria with prebiotics—is essential for health and well-being.

Poor gut health is linked to a number of symptoms and health conditions, including:

• Digestive issues like bloating, heartburn, irritable bowel syndrome, constipation, and diarrhea
• Autoimmune conditions like thyroid problems, rheumatoid arthritis, and childhood eczema
• Sleep problems
• Difficulty maintaining a healthy weight (potentially due to sugar cravings associated with poor gut health)
• Mental health issues like depression and anxiety

Prebiotic and probiotic recipes

Thankfully, improving your gut health can go a long way in alleviating symptoms associated with an imbalance in your digestive system's microbiome. Let's take a look at some recipes packed with ingredients that can help get your gut health back on track.

Quinoa or Millet Breakfast Bowl

Sourced from Martha Stewart

Ingredients

• 2 cups cooked millet or quinoa
• 1 cup milk (or alt milk)
• Pinch kosher salt
• 1 to 2 tablespoons pure maple syrup, plus more for serving
• Pinch ground cinnamon
• Sliced banana and cocoa nibs, for serving

Directions

Combine grains, milk, 1 cup water, and salt in a pot. Bring to a boil, then reduce heat to medium and simmer, stirring, until creamy, 15 to 18 minutes. Stir in maple syrup and a generous pinch of ground cinnamon. Top with sliced banana, cocoa nibs, and more maple syrup before serving.

Slow Cooker Shredded Barbecue Chicken with Kefir Cilantro Slaw

Sourced from Cookin' Canuck

Ingredients

The sauce:

• ½ teaspoon canola oil
• 2 garlic cloves minced
• 1 cup ketchup
• 2 tablespoons cider vinegar
• 2 tablespoons molasses
• 1 tablespoon Dijon mustard
• 2 teaspoons Worcestershire sauce
• ½ chipotle pepper seeded & minced
• 1 teaspoon Adobo sauce

The chicken:

• 2 lbs. boneless skinless chicken thighs, fat trimmed (about 6 thighs)
• ½ teaspoon salt
• ½ teaspoon ground pepper
• 1 teaspoon canola oil

The slaw:

• ⅓ cup plain kefir
• 1 tablespoon apple cider vinegar
• 1 ½ teaspoon honey
• 1 teaspoon Dijon mustard
• ⅛ teaspoon salt
• ⅛ teaspoon ground pepper
• ¼ small green cabbage thinly sliced (about 1 ½ cups)
• ¼ small purple cabbage thinly sliced (about 1 ½ cups)
• 1 cup shredded carrot
• ¼ cup minced cilantro
• 4 whole wheat hamburger buns split and lightly toasted

Instructions

The sauce:

1. Heat the canola oil in a medium saucepan set over medium heat. Add the garlic and cook until fragrant, about 30 seconds.
2. Add the ketchup, cider vinegar, molasses, Dijon mustard, Worcestershire sauce, chipotle pepper and Adobo sauce. Whisk to combine. Heat the sauce until simmering.

The chicken:

1. Season the chicken thighs with salt and pepper.
2. Heat the oil in a large skillet set over medium-high heat. Add half of the chicken and brown on both sides, 2 to 3 minutes per side. Repeat with the remaining chicken.
3. Place the chicken into the bottom of a large slow cooker.
4. Pour the barbecue sauce over the chicken and turn to coat.
5. Set the slow cooker to LOW and cook until the chicken is tender, about 4 hours.
6. Transfer the chicken to a cutting board and shred with 2 forks. Return the chicken to the slow cooker and toss to coat with the sauce.

The slaw:

1. In a medium bowl, whisk together the Kefir, cider vinegar, honey, Dijon mustard, salt and pepper.
2. In a large bowl, toss together the green and purple cabbage, shredded carrot and cilantro. 
3. Pour the dressing over the slaw mixture and toss to coat.

Putting it together:

Place one hamburger bun half on each of 8 plates. Top each with ½ cup of the chicken mixture and ½ cup of the slaw. Serve.

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