Probiotics and Prebiotics – things to consider
Here are some things to ponder and consider to see what is right for you as it relates to probiotic supplements and more. I’ll touch upon the difference between probiotic foods vs supplements and the difference between probiotics and prebiotics. But you might be surprised that a small amount of fermented food is all may you need… I promised I would touch on this from my last blog. If you missed the last blog on increasing your own GLP-1 hormone for better body composition vs weight-loss drugs. This is a must read: https://aj-macomber.com/2024/11/14/thoughts-on-ozempic-aka-glp-1-drug-for-weight-loss-and-natural-ways-you-can-do-it-yourself/
Probiotics are foods (typically fermented foods/drinks or supplements) that contain live bacteria that contribute to improving or maintaining the “good” bacteria (normal microflora) in the body. Such as sauerkraut, kimchi, coconut kefir, homemade sourdough breads or probiotic supplements.
Prebiotics are foods (typically high-fiber foods) that act as food for human microflora which are certain fibers that “feed” the good bacteria in our gut. Think of prebiotics as miracle-grow for your gut garden. Did you know that about 95% of Americans are fiber deficient? This nutrient is essential for a healthy diet, key in toxin removal, bad cholesterol removal, lowering the risks of heart disease, diabetes, weight management, balancing hormones, decreasing inflammation, and some cancers. And of course, feeding good bacteria in our body. Focusing on “prebiotics” which again is “fiber” food for the probiotics is key. Such as bananas, oatmeal, onions, beans/legumes, greens, kiwis, ground flaxseed, sweet potatoes, etc., which will feed the good bacteria we already have in our body.
Be curious and question any type of hype encompassing products you can buy that make things convenient for you (and some are quite expensive I may add). As it relates to probiotics, I find that the education out there sometimes forgets to share that fermented foods provide more units & strains of probiotics than supplements “typically” would. A little bit goes a long way. For example: Synergy Kombucha 16oz = one might only need just 1/3 of the bottle for a serving/day. Even with things like sauerkraut, cashew yogurt w/live cultures, homemade sourdough breads, etc. only small amounts are needed. It’s important to not overdue fermented foods. It’s also important to know that not all probiotic supplements are safe or proven for their efficacy. If you are pregnant or have medical conditions, please consult with your Doctor before consuming fermented foods and/or taking supplements.
To read more about the differences between prebiotics and probiotics, this is a great article to dig in more (fairly quick read): https://www.healthline.com/nutrition/probiotics-and-prebiotics#bottom-line
Like anything, taking a supplement or just a dose of fermented foods is not a magic bullet for taking care of our gut health (which affects everything else in our body). We also need to strive to decrease the gut disrupting non-nourishing foods we may feed ourselves. Highly processed foods and drinks, refined sugars, refined flour, etc., can create major disruption in our microbiome. The wonderful thing is we can do something about it! And things can turn around quite quickly in that garden! If we strive to eat the rainbow focusing on a wide variety of whole foods, along with considering some fermented foods in small amounts, we may help ourselves in a powerful way to reach our unique best health.
But if you still want to consider implementing a supplement form – This guide may help when considering finding one that might be an option. The type/kind matters…
https://health.clevelandclinic.org/how-to-pick-the-best-probiotic-for-you
Certainly, if there is a “reason” your doctor wants you on them besides just looking for ways to optimize general gut health, you might consider asking them if fermented foods vs supplements might be an option for you instead? Like any supplement or even fermented foods, we must do our due diligence to see if they are helpful vs harmful. Some may make certain medical conditions worse. So, it’s important to do your research and speak to your healthcare provider to determine what you may need to optimize your own unique health and wellbeing, especially if you are pregnant or have medical conditions. See links below to dig in more.
Check these quick clips learn more:
Benefits and Side Effects: https://nutritionfacts.org/video/the-benefits-and-side-effects-of-probiotic-supplements/
Questioning the efficacy and safety of probiotics: https://www.youtube.com/watch?v=zVwHnxL3j-k
If you’d like to learn more about consuming a diet based on whole plant-based foods (that does not necessarily mean animal-free), it means the majority and base of every meal. Check out my self-help holistic nutrition guide that dives into optimizing your health, body composition, and performance! https://aj-macomber.com/new-holistic-nutrition-self-help-documents/ I also talk about what to expect if one is not used to a high fiber diet. One may need to take it slow and gradually build their fiber intake.
Disclaimer: Recipients should seek medical advice and be closely monitored by their physician or a licensed health care professional before starting or continuing any lifestyle changes such as but not limited to, dietary changes, supplement changes, or physical activity changes, especially if you are pregnant or have any pre-existing injuries or medical conditions. AJM attains a Holistic Nutritionist, Sports Nutritionist, and Personal Trainer Certifications from a Credentialing Organization called The American Fitness Professionals & Associates. AJ Macomber is not a Medical Doctor, Practitioner or a Licensed Registered Dietitian and is not here for medical diagnostics, treatment procedures or medical nutrition therapy.