Both probiotics and prebiotics are hot topics now, but many people may not be familiar with the differences or how to incorporate them into a healthy, plant based diet. This post will give you some things you need to know to improve your microbiome or “gut health”.
A recurring theme here at Plants Be With You is that your microbiome is critical to your health and well being and that your diet has a huge impact on how you feel. There has been a saying for longer than I have been alive that “You are what you eat” and more true today “You are what your microbiome eats”. It certainly applies here.
Probiotics are better known, probably due to the many supplements we’ve all seen in health stores for years. They are live bacteria that add to the healthy microbes already working in your digestive system. This is a case where more good bacteria is always better.
Probiotics can be obtained through supplements, but is more effective found in:
- Yogurt
- Kefir, and plant based, fermented foods such as
- Sauerkraut
- Kimchi
- Kombucha
- Tempeh and Miso (fermented soy products), and
- Pickles (watch the added sugar).
Probiotic supplements contain live organisms and there is an overwhelming array of options, some marketed for specific conditions. If you have a medical condition that warrants considering supplements, consider consulting with a registered dietician.
Prebiotics are plant based fibers that help the healthy bacteria in your stomach to grow. The good news here is that while there are supplements, there is a long list of fruits and vegetables that contain these complex carbohydrates. They are not digested so they pass through to become food for microbes and bacteria.
A very partial list of foods with prebiotics is:
- Dandelion greens
- Jerusalem Artichoke
- Garlic
- Onions
- Leeks
- Asparagus
- Bananas
- Barley & Oats
- Apples
- Cocoa
- Flaxseeds (needs to be ground up)
- Wheat bran (the outer shell of the whole wheat grain)
- Seaweed
- Walnuts
- Lentils
- Yams.
There is something for everyone on this list and there are more options.
We hope this summary of Probiotics and Prebiotics has been helpful and given you a list of this to incorporate into meals without adding a lot of complexity in you life. Again, if you have a serious medical condition, please consider working with a registered dietician or other medical professional.