How to Increase Probiotics in your Diet
by Andrea Kent
As proper gut health now is a clear supporter of a healthy body, probiotics are part of this formula. So what are probiotics? This refers to live microorganisms that can provide health benefits when consumed in adequate amounts. They help maintain or restore the balance of the gut microbiome, which can aid digestion, boost the immune system, and contribute to overall health.
Although there are many supplements on the market that can boost these microbes, approaching a food first model can both be cost and time efficient. One way to support this is through the focus of prebiotics. Prebiotics are non-digestible fibers that promote the growth of beneficial bacteria in the gut. Unlike probiotics, which are live bacteria, prebiotics serve as food for these good bacteria. They’re found in foods like bananas, onions, garlic, and whole grains. Prebiotics help maintain a healthy balance of gut bacteria and support overall digestive health.
Using Polyphenol Prebiotics:
Polyphenol-rich foods have been shown to positively influence gut bacteria. In mouse studies, both cranberry extract and concord grape extract acted as prebiotics, promoting the growth of Akkermansia, a beneficial gut bacterium. A human study also observed that consuming 1000 mg of pomegranate extract daily for four weeks increased stool levels of Akkermansia. This effect might be partly due to the creation of greater levels of mucous in the gut, which fosters the growth of Akkermansia.
Focusing on Probiotic-Containing Food:
Yogurt & Kefir :
Yogurts contain live bacteria, either as part of the original formula or added after pasteurization. Probiotic yogurts often include strains of Bifidobacterium and Lactobacillus, which can contribute to a healthy gut. Notably, one study found that consuming a specific strain of Bifidobacterium helped women manage digestive symptoms.
Similarly, kefir can contain different types of bacteria, yeasts, and fungi, with estimates suggesting it has more than 300 different types of microorganisms. One study found that consuming kefir significantly increased the Lactobacillus and Bifidobacterium content in the guts of mice. Additionally, another study observed that individuals with inflammatory bowel disease (IBD) who consumed 800 mL of kefir daily for four weeks experienced increased stool Lactobacillus levels.
Tempeh:
Tempeh may help increase Bifidobacterium, Lactobacillus, and E. coli levels. One study investigating a model of the human gut observed that tempeh increases levels of Bifidobacterium, Lactobacillus, E. coli, and Enterococcus. Additionally, a small human study found that participants consuming tempeh had increased stool concentrations of Akkermansia muciniphila and an enhanced immune response.
Kimchi:
Kimchi can contain various microorganisms depending on the fermentation method and ingredients used. A small human study found that consuming 300g of kimchi daily for four weeks increased stool concentrations of Leuconostoc and Lactobacillus. Additionally, a study using two different kimchi preparations observed that participants had elevated levels of Roseburia, Faecalibacterium, and Phascolarctobacterium.
Overall, probiotics and supportive prebiotics can be easily integrated into your diet in ways that have revealed a significant impact. A few changes can go a long way in the world of gut microbes!
Whether you’re looking to increase your consumption of probiotics or interested in eating for a healthier gut, a registered dietitian can help you along your journey. Find a dietitian from all over Canada and the US here and find a list of the Top 10 Digestive Healthy Dietitians in Canada here.
Andrea Kent is a registered dietitian locaated in San Diego, California. She provides nutrition counseling on digestive health, eating disorders, emotional eating, heart health, intuitive eating, mindful eating, and pregnancy & breastfeeding. Andrea can be found at https://www.kentnutritioncounseling.com/ for more information.
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