Prebiotics, Probiotics, and Role of Microbes for Digestive Health

July 30, 2024

Enhancing Digestive Health: Harnessing the Power of Gut Microbes, Prebiotics, and Probiotics to Combat Gut Issues

Prebiotics, Probiotics, and Role of Microbes for Digestive Health is vital. It is a common problem to experience digestive issues that can greatly disrupt one’s daily life. More than 40% of individuals across the globe are affected by problems such as diarrhea, constipation, bloating, and other gastrointestinal (GI) issues that impact their microbiome health.

Researchers are continuously expanding their knowledge of the microorganisms residing in the digestive tract and their significant impact on maintaining a healthy gut microbiome. Here is what you should be aware of regarding probiotics for gut health.

The impact of gut microbiota on health

The human body is a habitat for countless microorganisms, such as bacteria, fungi, and viruses. These microorganisms inhabit all body areas, ranging from the outer layer of the skin to the inner lining of the intestines.

The gut is home to the largest population of microorganisms in the body, known as the gut microbiota. These gut microbes play a crucial role in maintaining overall gut microbiome health in the following ways:

The GI tract safeguards against harmful pathogenic bacteria and viruses while also breaking down food, absorbing essential nutrients, and producing metabolites. Additionally, it is responsible for producing certain vitamins that the body cannot create by itself. Moreover, it is crucial in regulating the immune system and managing inflammatory responses.

An optimal gut flora balance with probiotics is achieved when there is an equilibrium between beneficial and potentially harmful microorganisms. Recent studies have indicated that dysbiosis in the gut microbiome, where the number of “bad” bacteria outweighs the “good” ones, is linked to conditions such as obesity, metabolic disorders, cardiovascular disease, and inflammation. Specifically, an imbalance in the gut microbiota has been associated with hypertension, type 2 diabetes, atherosclerosis, coronary artery disease, heart failure, and impaired lipid metabolism. However, it is currently uncertain whether an altered microbiome composition is the underlying cause of these health conditions or if they lead to changes in the intestinal microbiome.

Nurture the bacteria in your gastrointestinal tract

A strong gastrointestinal system and general well-being are closely connected. Recent research suggests that incorporating prebiotics and probiotics into one’s diet may play a role in helping to improve gut microbiome diversity and maintain a healthy balance of intestinal microorganisms.

Prebiotics for Gut Health: Substances that Promote Good Bacteria Growth

Prebiotics are dietary fiber commonly found in foods rich in resistant starch, nourishing the microorganisms in your intestinal tract. Consistent consumption of prebiotic foods promotes the growth of beneficial microbes like Bifidobacterium and Lactobacillus. Unlike other types of fiber, resistant starches are not digested in the body and instead travel through the stomach and small intestine before fermentation by the colon’s gut microbiota. This fermentation process generates short-chain fatty acids, vitamins, bile acids, and other beneficial metabolites that aid the health of the digestive system and the entire body.

While not all fibrous or starchy foods can be classified as prebiotics, it is important to note that the best foods for the gut microbiome are those that are broken down by gut bacteria in a way that promotes positive changes in the composition and function of the gastrointestinal microbiota, ultimately leading to health benefits for the host.

To be considered a prebiotic, food must positively affect the microorganisms in your gut, which ultimately benefits your overall health. Prebiotic-rich vegetables include garlic, leeks, asparagus, onions, dandelion greens, and Jerusalem artichokes. Oats are a type of whole grain, while bananas and apples are prebiotic fruits. Additionally, cooked and cooled potatoes and rice benefit the microbiome and gut health. Legumes such as beans, lentils, peas, and peanuts are also recommended prebiotics to improve gut microbiome.

Prebiotic food

The Role of Probiotics

Probiotics are live microorganisms that are beneficial for maintaining a healthy digestive system and supporting the gut microbiome. They are commonly found in fermented foods and supplements and can help improve overall gut health.

According to the definition, probiotics are living microorganisms that can provide a health benefit when consumed in sufficient quantities. Probiotic foods or supplements can be consumed to maintain a healthy balance between beneficial and harmful microbes in the digestive system.

The most commonly ingested probiotics are primarily composed of two types of bacteria: Bifidobacterium and Lactobacillus. Lactobacillus is a particularly important probiotic strain shown to support the intestinal barrier, modulate the immune system, and influence glucose and lipid metabolism. Other bacteria and yeasts, such as Saccharomyces boulardii, can also serve as probiotics for the microbiome.

On a food label, the species of bacteria Bifidobacterium and Lactobacillus are commonly shortened to B. and L. respectively. For instance, if a yogurt label includes L. acidophilus, the food contains the probiotic Lactobacillus acidophilus.

Probiotic food

Choosing Probiotic Foods

Popular foods like yogurt and kefir are known for containing live and active probiotic cultures that support the gut flora.
Microbes in food must be alive for them to potentially have a positive impact on the microbiome and gut health.
The amount of live microbes in different foods, such as kimchi, kombucha, and cheese. Some foods also lose live microbes during the processing stage, such as sourdough bread, canned sauerkraut, and alcohol.
A helpful tip is to check the label for “live and active cultures” when choosing probiotic foods for their gut health benefits.

It is generally safe for individuals to consume food containing probiotics. However, it should be noted that the U.S. Food and Drug Administration typically does not monitor probiotic supplements sold over the counter. Additionally, the effects of probiotics on various health conditions like obesity, inflammation, cardiovascular disease, and metabolic disorders are still not fully understood.

Probiotics are not present in all fermented foods. If you are thinking of taking a probiotic dietary supplement, it is recommended to consult with a healthcare professional beforehand, especially if you have immune system problems or other pre-existing health issues.

Fermented food does not necessarily equate to being a probiotic source. While fermentation does extend the shelf-life of food and enhance its taste, texture, and digestibility, it also has the potential to improve its nutritional value. However, the filtration process removes bacteria from fermented foods such as alcohol, and heat treatment kills bacteria in canned sauerkraut and sourdough bread.

Maintaining and nourishing the microorganisms in your intestinal tract

Your diet and lifestyle choices can greatly influence the microorganisms in your GI tract. Follow these suggestions to maintain the health of your gut microbiota and support your microbiome health.

Incorporate a variety of fruits, vegetables, whole grains, and beans into your diet. These food items are rich in dietary fiber and nourishing beneficial bacteria like Bifidobacterium and Lactobacillus in your digestive system. Prebiotics and probiotics work together synergistically to support gut health. However, it is important to note that consuming excessive fiber in a short period of time can lead to discomfort such as gas, bloating, and cramping. Therefore, it is recommended to gradually increase your fiber intake over a period of a few weeks to improve gut microbiome health.
Incorporate fermented foods that contain live and active probiotic cultures into your diet. Look for yogurt and other fermented foods that indicate the presence of “live and active cultures” on their label or packaging to support gut health with probiotics.
Avoid consuming foods that can negatively impact your gut microbiota. A diet high in fast food, sugar, salt, processed foods, and excessive alcohol can decrease the diversity of bacteria in your gut and lead to inflammation. The typical Western diet, which is low in fiber and high in animal protein and fat, has been linked to a decrease in beneficial bacteria like Bifidobacterium and Lactobacillus.

Lifestyle Recommendations

Only use antibiotics when they are medically necessary and prescribed by a healthcare professional. While antibiotics play a crucial role in fighting bacterial infections, they can disrupt the healthy balance of gut microbiota, causing issues like diarrhea, nausea, and an overgrowth of the bacterium Clostridioides difficile (C. difficile) in the large intestine. Taking a broad-spectrum antibiotic even once can reduce the variety of gut bacteria for several weeks and potentially eliminate beneficial microbes like Lactobacillus and Bifidobacterium. Eating a diet high in fiber and consuming probiotic foods can aid in restoring the beneficial bacteria in your gut. However, for a C. difficile infection, medical diagnosis and treatment may be necessary.
Physical Activity. Research has shown that aerobic exercise positively affects the gut microbiota by increasing the abundance of beneficial bacteria like Lactobacillus and the overall diversity of microbes in the gastrointestinal tract.
Reduce your stress levels. Stress has a direct impact on the microbiota-gut-brain axis, which is responsible for facilitating communication between the brain and the naturally occurring bacteria in the gut. These bacteria significantly influence the production and function of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are vital for regulating mood, depression, and anxiety.
Prioritize quality sleep. Disturbed sleep can disrupt the composition of the gut microbiome, leading to an unhealthy balance of microbes and potentially contributing to inflammation and metabolic disorders.

The countless microorganisms residing in your intestinal tract serve as your allies in maintaining good gut health. Consuming a nourishing diet rich in prebiotics and probiotics and adopting lifestyle practices that promote a harmonious blend of these microbes can provide a solid basis for living a fulfilling life and supporting your overall microbiome health.

Source:

Mayo Clinic (December 5, 2023). Prebiotics, probiotics and the microbes in your gut: Key to your digestive health. https://mcpress.mayoclinic.org/dairy-health/prebiotics-probiotics-and-the-microbes-in-your-gut-key-to-your-digestive-health/. Accessed July 30, 2024