Maintaining Gut Health: Prebiotics and Probiotics

Charlotte Han ‘27

Following the previous issue about general information of fiber, this issue addresses how to maximize and activate the benefits of fiber to nourish our gut flora. By examining the function of prebiotics and probiotics, food compounds that are closely associated with fiber, we can sustain long-term gut health that supports performance and activity.  

What are prebiotics and probiotics?

Prebiotics are a non-digestible compound found in food. They are also referred to as fiber and promote the activity of the gut bacteria, located in the intestines. On the other hand, foods with probiotics contain live bacteria that replenish lost gut flora or add to existing gut bacteria in the microbiome. 

Prebiotics and probiotics together

Prebiotics and probiotics work hand-in-hand to sustain our gut health; Prebiotics (fiber) promote digestion by inducing the activity of the gut bacteria, while probiotics replenish the live bacteria existing in our gut flora. The combination of both compounds strengthens the gut function of a healthy digestive system, improves microbiome diversity, and betters overall performance. The addition of probiotics activates the benefits of the fiber compound in prebiotics by replenishing the gut bacteria responsible for digestion and fighting infections. 

Where can they be found? 

Prebiotics can be found in plant-based whole foods such as fruits and vegetables, whole grains, legumes, nuts, and various seeds. Foods containing probiotics are often fermented to create live bacteria, including kefir, greek yogurt, sourdough, kimchi, sauerkraut, kombucha, or probiotic pills. Similar to high-fiber meals, probiotics should be consumed regularly.

The "Bulk" of Foods: Fiber

Charlotte Han ‘27

Preserving and nourishing our gut microbiome is one of the most crucial aspects of maintaining health and daily performance. A healthy gut flora protects us against autoimmune diseases, diabetes, digestive issues, and acid reflux. 

What is fiber, and why is it important? 

The gut microbiome, also known as the gut flora, is often one of the most overlooked organs existing in our bodies. Formed by groups of microorganisms found in the digestive tract, the gut microbiome consists of healthy bacteria, fungi, and viruses that thrive on the diversity of our diets and dietary fiber intake. These microorganisms are crucial to maintaining gut barriers, aiding digestion, eliminating harmful bacteria, and protecting our immune systems. Fiber, found in plant-based whole foods, diversifies the healthy bacteria in our gut.

Soluble and Insoluble Fiber: 

Fiber can be categorized as soluble and insoluble. Soluble fiber is digestible, increasing satiety, lowering cholesterol and blood sugar, and building the gut flora; it is in apples, beans, nuts, oatmeal, potatoes, and legumes. Insoluble fiber, found in whole grains, leafy greens, rice, and seeds, takes more effort to digest and supports intestinal health. 

How much fiber is recommended daily? 

Around 25 to 30 grams of fiber is recommended daily. Increasing overall fiber intake not only improves our microbiome but also betters digestion, stabilizes energy levels, controls blood sugar, and supports hormone balance. All of them contribute to our academic and sports performances. 

Fiber-dense foods: 

• Complex carbs such as quinoa, sweet potatoes, oatmeal, millet, and whole wheat provide you with a boost of fiber that increases satiety. They also stabilize your blood sugar, cortisol (stress) levels, and energy throughout the day. Whole grain bread or high-fiber cereal provides above 5 grams of fiber per serving. 

• Nuts and seeds contain soluble and insoluble fiber, plant protein, healthy fats, and vitamins to support heart and brain health. You can toss a handful of them into salads, yogurts, or toast. 

• Other fiber-dense snacks such as granola bars, trail mix, veggies with hummus, or fruits can contribute to a healthy diet that supports gut health. 

• Leafy greens such as spinach, kale, or mixed greens offer vitamins and minerals that support nutrient deficiencies. Adding a fistful of leafy greens to a sandwich or plate can increase overall fiber intake and improve digestion and gut function.