Gut health is a hot topic at the moment so I thought I’d break down some common questions people have around gut health. First let me explain the difference between a prebiotic and a probiotic.

Prebiotics is the fiber that comes from the food that we eat. Fiber is indigestible carbohydrates that ferment in your gut and colon that make up the bulk of your stools. Probiotics are the live bacteria found in certain foods or supplements.

The way they work together is that the bacteria (probiotics) in your gut eat the fiber (prebiotics).

Prebiotics don’t contain bacteria they are simply there to help bacteria grow from the probiotics.

So now that you know the difference I will digest some common questions.

What is a microbiome?

Your gut microbiome is made up of trillions of microorganisms and their genetic material that live in your intestinal tract. These microorganisms are made up of bacteria, which are involved in functions critical to your health and wellbeing.

What is the best diet for optimal gut health?

Studies show over and over again that consuming a wide variety of vegetables whole grains and legumes create a healthy gut microbiome.

One study compared the gut of children living in Africa who consumed a large variety of plants compared to those in Europe that followed a typical western diet. This study found that the African children had more types of bacteria overall, many of which were anti-inflammatory, thus reducing the risk of disease. Some of the beneficial bacteria found in the African children’s bellies were non-existent in the European children’s gut, which had fewer types of bacteria.

When cooking a meal, ensure you have a variety of plants on your plate, aim for three and then increase! If vegetables aren’t that appealing to you can try covering them in condiments you like such as butter, soy sauce, salt, pepper, or any other sauce. This is a great way to help you start eating more vegetables. You can then reduce the amount of sauces or dressings when you feel ready!

Should I take a probiotic whilst on antibiotics?

Yes! Antibiotics wipe out both good and bad bacteria whether which therefore alters the gut microbiome. This can drastically change the amount and types of bacteria in your gut. This can then cause thrush, diarrhoea, headaches, nausea, etc. Fortunately, probiotics have been proven to reduce the risk of antibiotic associated side effects.

What is the best probiotic to buy?

Although different strains of bacteria help combat different types of conditions, the best probiotic for overall health is one that contains at least 10 different strains of bacteria and have at least 50 billion CFU (colony-forming units).

Is yoghurt a good source of probiotics?

It depends on what yoghurt you are having. Many types of yoghurt on the market do not contain active probiotic strains at all. When yoghurt is pasteurized and sterilized it kills off any living beneficial bacteria. It’s after this process that bacteria is added back into the yoghurt. You can find out if your yoghurt has probiotics by checking on the package or on their website if it has live cultures, what strains of bacteria are in them and how many CFUs you are getting per serving.

What can I do to ensure I have a healthy gut and microbiome?

A healthy whole food diet can help promote the health and diversity of our gut bacteria. Consuming a variety of plants, wholegrains and legumes and also a variety of fermented foods such as keffir, yoghurt, kombucha, sauerkraut, tempeh and yoghurt can ensure a diverse microbiome.

Creating a healthy gut has been shown to alleviate several conditions such as depression, anxiety, acne, PCOS, migraines, IBS, constipation and bloating!

If you need help creating a healthy gut and reducing symptoms please email: info@nutritionbysamantha.com.au

References:

Watson. K. (2017). Prebiotics vs. Probiotics: What’s the difference?. HealthLine.

https://www.healthline.com/health/prebiotics-vs-probiotics#health-benefits

Fillippo. C., Cavalieri. D., Paola. M., Ramazzotti. M., Pullet. J., Massart. S., Collini. S., Pieraccini. G & Lionetti, P. (2010). Impact of diet in shaping gut microbitoa revealed by a comparative study in children from Europe and rural Africa. Proc Natl Acad Sci U S A.