| LINDSEY WILSON
How Prebiotics Help Probiotics
Plus A Guide to Rebalance Your Gut
In the world of health, probiotics are a big deal. And for a great reason. Probiotics help lay the foundation of a high functioning digestive system. They are what help good gut flora grow, and keep the bad flora at bay. Essentially, consuming probiotics is like planting seeds in your gut garden. Now all you have to do is watch them grow, right?
Planting seeds is the first step to a beautiful, flowering garden. But gardens need tending to - watering, fertilizing, etc. Just like seeds need support, probiotics also need support. Maybe you’re wondering, what kind of support. The answer? Prebiotics.
Your gut microbiome is made of trillions of bacteria.They can be positively or negatively affected by what you eat. When that many organisms are unhappy, you’re bound to feel the force of their opinion in the form of stomach discomfort.
Consuming too much sugar, alcohol, simple carbohydrates, and stressing out can all cause overgrowth of bad bacteria and yeast which leads to an imbalance in your gut microbiota. This is where probiotics step in to save the day with their dutiful sidekick, prebiotics.
Pro- & Prebiotics: Partners In Crime
Peas and carrots, peanut butter and jelly, Joey and Chandler, summer and a body of water. There are some things that just go together. You can’t think of one without the other.
Fermented foods and probiotic fiber encourage the growth of the right kind of bacteria. These help your immune system function at a high level, keep illness at bay, promote good mental health1, and work to balance the bacteria on your skin. Foods you want to look for include:
- Whole grains
- Coconut oil
Think of prebiotics as the fertilizer of probiotics. Probiotics have the important job of keeping your gut in tip top shape. If they’re going to do their job well, they need sustenance and fuel.
Prebiotics can be found in foods that contain a high amount of soluble fiber that feeds the probiotics, keeping them vibrant and prolific. Added benefits of consuming prebiotics for you include improved digestion and lower inflammation2.
- Onions (raw)
- Garlic (raw)
- Sweet potatoes
- Dandelion greens
- Flax seeds
- Chia seeds
Bring Balance to Your Gut
When you decide that you want to create a garden, you don’t just start planting seeds and watering them. You must first make sure the environment in which you wish to garden is hospitable and ready to produce life. This includes ridding the soil of harmful invaders such as trash, weeds, and any other tainted substances. The same goes for caring for the garden of gut flora inside you. First, we clean.
Eliminate Harmful Foods
If you’re constantly experiencing bloating, gas, or discomfort after eating, it’s important to look at what you’re eating to see if therein lies the problem. Who knows? You might discover that you have a food intolerance - for example, a gluten allergy or an intolerance to high histamine foods. Even more important to discover, is if you have an actual digestive issue such as Chrone’s disease or Inflammatory Bowel Disease.
You might consider an elimination diet to determine what foods are causing you issues. When you go through an elimination diet your doctor will most likely suggest you go off of the following foods:
- Sugars - this includes sugar substitutes like Stevia which is high in dextrose (this is very bad for balanced gut flora3), alternative sweeteners which can come with bad-for-you fillers, and natural sugars which are still high in fructose - a substance of which your liver can only process so much.
- Alcohol - this can lead to inflammation, dehydration, and overgrowth of bad bacteria in your gut.
- Dairy - can cause chronic inflammation and intestinal permeability in certain individuals, leading to extreme discomfort.
- Processed foods - these contain toxins and fillers that lead to gut dysbiosis, an imbalance of good and bad bacteria.
- High histamine foods - histamine is natural but can be overproduced and your body can’t keep up at that point, leading to a number of digestive and general health issues.
- Nightshades - these may contain alkaloids that can cause sustained inflammation in the lining of your intestine.
- FODMAP foods - individuals with chronic digestive issues can experience more intestinal permeability, dehydration, or diarrhea when eating these foods4.
Eat Whole Foods
Whole foods are the best way to ensure that you are consuming high quality nutrients that support your body and help you feel your best. Some easy guidelines to follow to check off your nutrient list:
- Fruits - something to supplement your sweet tooth while providing nourishing minerals and vitamins
- Veggies - to help your organs function optimally with the added benefit of dietary fiber
- Nuts & seeds - to support a diverse microbiome and reduce inflammation5.
- Oats - to increase your fiber intake and feed your good bacteria
OWL’s Reset Cleanse
A nourishing, filling, delicious way to rebalance your gut and take control of your health. Our reset cleanse comes with a recipe book to help you stay on track with feeding your gut properly. Even better, all of our products are void of common allergens, handcrafted with organic ingredients, and are infused with healing, medicinal herbs.
This is a cleanse that won’t leave you feeling hungry or depleted. In fact, you’ll experience increased energy, diminished cravings, and build up your microbiome. All while establishing healthy habits and rituals.
Now Your Garden Is Ready To Blossom
Having cleared your intestines of foods and drinks that cause your bad bacteria to grow, the canvas is blank and your pro- and prebiotics can get to work building a new garden.
Help your insides flourish to glow from the inside out.
- Gut-Brain Psychology: Rethinking Psychology From the Microbiota–Gut–Brain Axis (nih.gov)
- Effects of Probiotics, Prebiotics, and Synbiotics on Human Health (nih.gov)
- Low-Dose Stevia (Rebaudioside A) Consumption Perturbs Gut Microbiota and the Mesolimbic Dopamine Reward System (nih.gov)
- Reduction of dietary poorly absorbed short-chain carbohydrates (FODMAPs) improves abdominal symptoms in patients with inflammatory bowel disease-a pilot study - PubMed (nih.gov)
- Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis - PubMed (nih.gov)