Probiotics are bacteria which reside in our intestines. Prebiotics, on the other hand, are food for the bacteria. This includes things that humans cannot digest like certain types of fiber. There are trillions of bacteria in and on our bodies and these microscopic nuggets do a heaps (that’s New Zealand for a crap ton) of health-promoting functions. Some bacteria even produce nutrients as byproducts which our bodies then absorb and utilize. Have I convinced you that bacteria are cool? If pretty colors are more your thing check out this picture I just saw in National Geographic.
These little buggers are good for us. Fun fact- the majority of the immune system is housed within the gastrointestinal (GI) tract. So it is vital to maintain healthy intestines to have a healthy immune system [1]. Probiotics can inhibit the growth of harmful bacterium which can cause anything from an upset stomach to diarrhea, to even certain cancers. They also play a role in prevention of antibiotic-associated side effects, food allergies, eczema, urinary tract infections, irritable bowel syndrome and irritable bowel disease, cystic fibrosis, cavities, bad breath, H. pylori infections, high cholesterol, and certain cancers [2]. And yes Jamie Lee they can, in combination with a healthful diet, keep us regular. You were way cooler in True Lies.
Alright, I’m ready to eat some bugs! (Probiotics)
It is really crucial to your success as a healthy eater to learn (or enhance, I don’t want to offend you Jarrett) your skills in the kitchen. Fermented foods are where the bugs at. Check out this video and these websites [3], [4] for more information on how to ferment foods yourself. It is very easy and includes delicious things like salsa, sauerkraut, pickles, kimchee, yogurt, and kombucha.
While the above resources give you a larger variety, common store bought options for probiotics include yogurt, sauerkraut, pickles, kefir, and kombucha. Pasturization kills bacteria so make sure what you are purchasing says “live cultures.” Choose plain yogurt and add your own ingredients like fresh or frozen fruit, nuts or nut butters, and spices like cinnamon. Flavored yogurts have too much sugar and will do more harm than good. If you really don’t like the taste of plain yogurt use it as an ingredient in things that don’t require cooking as it kills the bacteria like this tzatziki sauce.
Don’t be a wimp and try kombucha whether you buy it in the store or make it yourself. I like it because water gets boring and it has a really unique flavor. Plus, it is a great replacement for those of you who are trying to remove soda and juice from your diet. You can find it in health food stores or try this recipe. Don’t get freaked out by how much sugar is in it, the bacteria need it to feed on.
My bugs are huuuuuuuungry (Prebiotics)
Dietary fiber, especially inulin, is like crack to the hungry bacteria. Again, you need to get your tush in the kitchen and put this stuff together yourself! A little more time in the kitchen now means less time and money spent in the doctor’s office and hospital later in life. Chronic disease is not an inevitable. Each prebiotic listed here has a link to a recipe which contains it, gosh you are so lucky to have me.
Jerusalem artichokes, dandelion greens, garlic, leeks (omit the sugar and use homemade stock not store bought broth), onions, bananas (just eat it), and asparagus.
Feel free to comment with your favorite pre and probiotic containing recipes or questions. Now go cook! Stuff ya face with real food, not gaaaarbage! Kbye!