Unlocking Gut Health: How Prebiotics, Probiotics, and Psychobiotics Can Transform Your Well-Being
This blog was written by Rachel Scott, Dietetic Intern.
Does your stomach ever “turn” at the idea of something uncomfortable? Does your appetite ever go out the window when you have a feeling in your gut you just can't ignore? Or, do you ever feel foggy in your brain or like you just can’t focus after eating a heavy meal? If your answer is yes, you are not alone. In fact, this perfectly represents how your gut and brain are listening to each other.
This happens because of something called your gut-brain axis: a network of nerves that connect your brain and gut, sending signals back and forth. In fact, there are more nerve cells in your gut than anywhere else in your body outside of your brain. The gut is sometimes referred to as our “second brain”. These signals can impact things like hunger, your immune system, digestion, and inflammation. However, your gut can not only assist in your physical health, but also your mental health. Today we will focus on how to best care for our gut in order to optimize our mood and overall well-being.
Gut Microbiome
The human gut refers to our digestive tract. This system, containing both the small and large intestine, houses the main sites for digestion and absorption of nutrients. Within our gut lies the gut microbiome - a community of microorganisms, primarily bacteria, that is unique to each individual. This bacteria is necessary to keep our gut functioning, absorbing nutrients, and communicating with our brain. Additionally, The gut microbiome produces neurotransmitters like serotonin, dopamine, and GABA, which play crucial roles in regulating mood, stress, and anxiety. Poor gut health may impact these important aspects of your gut-brain axis.
Various common factors—including processed foods, excessive alcohol consumption, high sugar intake, antibiotic use, and chronic stress—can disrupt gut function and negatively impact the balance of the gut microbiota. However, there are steps we can take to optimize our gut health and keep our microbiome thriving!
Discover essential insights on prebiotics and probiotics.
Let's boost our health together!
Prebiotics
They act as premium fuel for your gut’s friendly microbes, keeping good bacteria thriving while holding the bad ones at bay! 🚀
Prebiotics
Prebiotics are naturally occurring, non-digestible substances—often fibers—found in certain foods that nourish and support the growth of beneficial bacteria in the gut. They serve as fuel for the helpful microbes in our digestive system, essentially "feeding" the good bacteria, and limiting the growth of the bad bacteria. By encouraging the growth of these beneficial bacteria, prebiotics help maintain a healthy gut balance. They also play a crucial role in supporting probiotics (which we’ll discuss shortly), helping them function effectively.
Prebiotics are typically rich in specific types of fiber, particularly fermentable soluble fiber, which is found in a variety of plant-based foods such as garlic, onions, leeks, asparagus, bananas, oats, and flaxseeds. Consuming a well-balanced diet that includes these fiber-rich foods can help ensure sufficient prebiotic intake to support gut microbiota. Prebiotics may also be incorporated into fortified foods or taken in supplement form—commonly as inulin, fructooligosaccharides (FOS), or galactooligosaccharides (GOS)—to further promote digestive health.
Probiotics
Probiotics are the gut’s superheroes—boosting your digestive health by balancing the microbes inside, with a little help from the foods you eat and the supplements you take! 💪
Probiotics
Probiotics are the “good” bacteria that help keep your gut healthy. Your digestive system naturally contains a mix of microorganisms, and probiotics are the beneficial ones we can support through the foods we eat and supplements we take. When they’re well-fed with prebiotics, they thrive and help keep harmful microbes in check, and support the health of our gut-brain axis.
Some of the most commonly recommended probiotics include strains from the Lactobacillus and Bifidobacterium families. These are available as dietary supplements and are also found in fermented foods and drinks like yogurt, miso, kombucha, sauerkraut, kimchi, and pickles. When buying probiotic-rich products, look for labels that say “live and active cultures,” since the beneficial bacteria can be destroyed during food processing.
Psychobiotics
Psychobiotics are beneficial microbes that support mental health by influencing the gut-brain connection, potentially improving mood, anxiety, and cognitive function.
Psychobiotics
Psychobiotics is a term used to describe probiotics, mainly from Lactobacillus and Bifidobacterium strains, that specifically influence mental health by supporting the gut-brain axis and the production of important mental health neurotransmitters. It is important that these probiotics are well-fed with a balanced diet full of prebiotics!
Having a Happy Gut!
In conclusion, supporting your gut health through prebiotics, probiotics, and psychobiotics can play a powerful role in improving not only digestion but also mental well-being. By nurturing the gut-brain axis with the right foods and supplements, you can help enhance mood, reduce stress, and promote overall health from the inside out.
