Foods with Naturally Occurring Pre- and Probiotics: Dietitian’s Dish Gut Health: What’s the Big Deal? June 2019 Probiotics, Prebiotics and Gut Health The human gut is composed of trillions of live microorganisms that promote normal GI function, protect the body from infection, and regulate metabolism. These organisms are responsible for more than 75% of the body’s total immune system. Diet has a profound impact on the good bacteria in our gut. In fact, the microbes rely on what we eat to live and function. This is where prebiotics and probiotics become very important. Prebiotics are indigestible fibers that our body cannot break down but the gut microbes' ferment and digest. These prebiotics are essential for the good bacteria to grow. Probiotics are live bacteria that are the same or similar to the bacteria found in the human body naturally. They are often referred to as “good” or “helpful” bacteria and are found in fermented foods such as yogurt, kefir, sauerkraut, and pickled vegetables.  Thus, good bacteria are introduced into our bodies through these foods. Prebiotics are food for the good bacteria in our gut and probiotics add more good bacteria to our gut. In conclusion, gut health correlates greatly with overall health. A healthy and balanced diet with plenty of fiber, low stress levels, moderate exercise, healthy lifestyle choices and ingestion of prebiotics and probiotics from food sources may contribute to good overall gut health. In a gut rut? Causes of “bad” bacteria overpopulation: Foods with Naturally Occurring Pre- and Probiotics: Antibiotics Illness Stress Poor dietary habits (high-fat; high-fructose intake) Poor lifestyle habits (smoking, excessive alcohol consumption) Artichokes Onions Asparagus Plums Bananas Soybeans Kefir Tempeh Oats Yogurt The Bottom Line: When considering your personal diet, there are a few things to keep in mind in regard to prebiotics and probiotics. Everyone’s gut microbiome is unique and there are no established guidelines for intake of probiotics. Overall, a balanced diet that includes a variety of foods is recommended for the improvement and maintenance of gut health.  Look for the OH SO GOOD sign in the café to easily find better-for-you foods!

Adapted from www.gutmicrobiotaforhealth.com