These Dietitian-Approved Probiotics And Prebiotics Will Be A Gift To Your Gut
Gut health is essential to your overall well-being. By maintaining a healthy gut microbiome, not only can you keep your digestion in check, but it can also help reduce inflammation, lower your risk of heart disease, and even shed pounds. While there are a lot of factors that play into the health of your gut, one of the simplest things you can do every day to keep things running in tip-top shape is to add more probiotics and prebiotics into your diet. Luckily, there are a ton of great gut-healthy foods and beverages out there.
However, we should first define and differentiate prebiotics and probiotics. “Prebiotics are non-digestible food components that support the growth of beneficial bacteria in your gut. Prebiotics come from food sources such as fruits, vegetables, grains, and legumes,” Mary-Ellen Sabat, a nutritionist and personal trainer, explains. “The main difference between prebiotics and probiotics is that prebiotics can be found in food sources, while probiotics are live microorganisms that are usually taken in supplement form.” Although they can be hard to find, there are still foods and beverages that are rich in probiotics.
To learn about the best probiotics and prebiotics for optimal gut health, we spoke to Sabat and Krutika Nanavati, a registered dietitian, and a nutritionist from ClinicSpots. They told us that kombucha, Jerusalem artichoke, and kefir are rich in prebiotics and probiotics. Find all of their expert insight below!
1. Kombucha
Instead of inflammatory sodas (yes, even diet soda is bad for your digestive system!), sip on some gut-healthy kombucha. This sweet and fizzy beverage can restore gut health and aid in digestion. This is because kombucha is packed with probiotics. Nanavati explains that kombucha, a type of fermented tea, is "often brewed with green or black tea and sugar."
Because it's fermented, this tasty beverage is also loaded with healthy bacteria. This, Nanavati notes, "aids in better digestion and increases nutritional absorption." She also says it "has a lot of antioxidants and can strengthen the immune system," which makes it a fantastic option for your gut health. Overall, regularly drinking kombucha can make a major difference in the health of your gut–and, in turn, your overall health.
2. Jerusalem Artichokes
Jerusalem artichokes, on the other hand, are rich in prebiotics. Despite its name, the Jerusalem artichoke has no relationship to Jerusalem, and it is not a type of artichoke. Ironically, they are native to central North America and are of no relation to artichokes. They're actually a species of the Sunflower family. This root vegetable is nutty, sweet, and crunchy when raw. When they're baked they become more like potatoes and end up tasting like artichoke hearts.
When it comes to improving gut health, Sabat, who founded BodyDesigns by Mary, recommends this unique vegetable. "Jerusalem artichokes are a good prebiotic source because they are high in dietary fiber, which helps to feed the beneficial bacteria in the gut," she explains. They can be roasted, sautéed, or even fried. You can even slice them thinly and make them into crispy chips. Jerusalem artichokes are great in salads, soups, risottos, and chowders.
3. Kefir
Like kombucha, kefir is another probiotic-rich fermented beverage. Kefir is a sweet, dairy-based yogurt beverage. It's made from kefir grains and milk and it's often naturally sweetened with fruit. Kefir tastes sweet and sour like yogurt—but it has a thinner consistency so it's easier to drink. The protein and healthy fats in this beverage help to slow down absorption in the gut and keep you feeling full longer. Plus, it's high in probiotics so it's very beneficial for digestion and gut health.
"Similar to kombucha, it has a bacterial composition that supports digestion, enhances nutrient absorption, and strengthens the immune system," Nanavati says. She points out that it's also "abundant in calcium, protein, and advantageous B vitamins." This is another great drink to drink for better digestive health and weight loss.
The Bottom Line
A diet high in prebiotics and probiotics can reduce stomach inflammation, improve gut health, and possibly increase satiety after meals. So, next time you're in the mood for a tasty beverage or a vegetable to add to your meals, reach for kombucha, Jerusalem artichokes, and kefir, instead. Your digestive system (and your waistline) will thank you! And, if you're still suffering from digestive issues, read about 12 tips to improve your gut health naturally!
