The gut is the very center of our body. It delegates, processes, metabolizes and filters everything from food to energy in our bodies.
The digestive tract specifically is very connected with the endocrine system, immune system and nervous system - to name a few.
Alterations in the gut microbiome are connected to a number of medical conditions ranging from neurodegenerative diseases, autoimmune and mental health disorders.
Prebiotics versus Probiotics
You've likely heard both terms, let's distinguish the difference:
Prebiotics are fermentable fibers that feed our gut bacteria and encourage a selective growth of microbes. They are found exclusively in plants and make up two types:
Soluble Fiber: dissolve in water into a gel like substance
Soluble fiber helps us feel satiated after we eat, because it slows down the rate at which nutrients are absorbed. This helps to also stabilize and balance our blood sugars, giving us the added benefit of improved mood, sleep and energy.
Insoluble Fiber: non-digestible and move through our colons (or large intestine) intact
Insoluble fiber helps create bulk to our stool and encourages a regular bowel movement.
Some quality prebiotic foods include:
Apples
Asparagus
Artichoke
Bananas
Dandelion Greens
Garlic
Onion
Jicama
Sunchoke
Probiotics are live micro-organisms that benefit the host (human body) and provide numerous health benefits when ingested. They are found highest in fermented food, which carry various benefits:
Fermentation helps to break down lectins, increasing the bioavailability of nutrients. Fermented foods are naturally easier to digest because they simultaneously break down natural occurring sugars and proteins that are other difficult to digest
Fermented foods and supplemental probiotics help protect against various digestive issues such as SIBO, IBS and IBD
Fermented foods encourage the production of immune peptides, which enhances our immune system
Some quality fermented foods include:
Kefir
Olives
Pickles
Kimchi
Miso
Sauerkraught
Tempeh