Is Your Gut Healthy?

An occasional upset stomach, a little indigestion, or diarrhea are all common stomach problems. Sometimes a person eats food that’s too spicy, consumes an allergen like lactose, or simply gets a stomach bug. However, when digestive problems are the norm rather than an anomaly, the signs are pointing to an imbalance in the gastrointestinal (GI) system. While adjusting dietary choices, eliminating triggering foods or ingredients, or even getting tested for GI issues like celiac disease can all help, sometimes a few natural supplements can do wonders for improving gut health.

Prebiotics vs probiotics

Both prebiotics and probiotics are naturally occurring substances that can improve gut health. Both categories help the digestive tract function properly, but use different methods to achieve these results. More people are familiar with probiotics, which refer to live microorganisms, than to prebiotics, which are fiber. However, both options can boost gut health in different ways and can be easily consumed in either food or supplement form.

A symbiotic relationship

What many people may not realize is that prebiotics help to support probiotics in the GI tract. A prebiotic is a non-digestible plant fiber. Popular options include garlic, leeks, onions, bananas, oats, soybeans, artichokes, and even flaxseed. These foods aren’t absorbed in the upper GI tract, and instead are fermented in the colon. Because probiotics are usually made from yeast or bacteria, the fermentation is a food source. When prebiotics are functioning properly, people will usually experience reduced inflammation and better mineral absorption from other foods.

Protecting your GI tract

While prebiotics play a supporting role, probiotics are like the powerhouse in this duo that carries out essential functions to protect bodily systems beyond the GI tract. Probiotics are live or active cultures usually derived from yeast or bacteria that are naturally found in fermented foods such as yogurt, sauerkraut, miso, kimchi, tempeh and kefir. The fermented origin is why prebiotics are so essential. When functioning properly, probiotics support not just the immune system but also help control GI discomfort and can even help manage cholesterol. So, even though probiotics tend to get most of pop culture’s attention as a magic solution, active cultures work better when paired with prebiotics.

Behavioral changes can also help

Correcting dietary choices and incorporating more prebiotics and probiotics can help ease tummy problems. Sometimes simple behavioral shifts can also help a person take control of stomach problems. For example, eating too fast or consuming too much food in one sitting can strain the GI tract, creating constant discomfort around meal time. Similarly, not eating too late to avoid acid reflux or avoiding lying down right after a big meal are smart changes that can have a major impact on digestion. Likewise, factors people might not even think are related, such as managing stress better, getting more sleep and even getting enough activity and water, will also influence the digestive system.