GUT HEALTH: Prebiotics, probiotics and polyphenols

Gut health is a heavy and complex topic, but there’s hard science that proves gut flora not only exists, but is responsible for a myriad of our body’s ultimate, optimal function—You know how they say to “trust your gut.” Turns out, our gut is said to be our second brain.

You have many bacteria in your body. In fact, you have more of them than you have cells. Most are good for you. The ones found in your gut not only help you digest foods, they work all over your body and can be good for your physical and mental health.

First of all, while both prebiotics and probiotics sound similar, they function very differently although together in order for our gut to function normally and healthfully. Naturopathic doctor and author of Younger Skin Starts in the Gut, Dr. Nigma Talib, breaks it down for us:

One job of probiotics is to fight the effects of bad bacteria, often referred to as pathogens, as they travel through the digestive track. All fermented foods are a good source of probiotics, and it’s a good idea to start including those regularly to keep your gut health in check. This includes sauerkraut, kefir, kombucha, apple cider vinegar, kimchi, and more. You can also ferment your own foods by pickling them.

Dr. Nigma explains that “probiotics are actual live microorganisms that add to the existing population of good bacteria in the gut.” What exists in the gut are not probiotics, but our personal fingerprint of active flora. Probiotics help to replenish this population, allowing it to grow, flourish, and diversify. 

“Prebiotics are plant fibres that stimulate the growth and activity of good bacteria living in the gut microbiome,” Dr. Nigma explains “Prebiotic fibre is food to existing ‘good bacteria’ that help keep the bad bacteria and other organisms in check. 5 grams of prebiotic fibre each day is recommended to help increase the beneficial bacteria in the gut.”

However, while all prebiotic material is dietary fibre, not all dietary fibre is prebiotic, according to this study. Super fibrous materials such as roughage and insoluble fibre are not easily broken down by gut microbiota, and therefore are not prebiotic foods.

Soluble fibre is further fermented by the gut bacteria. Once soluble fibres make their way down the digestive tract to the colon, they encounter gut microbes, where they are broken down and essentially food for our good gut bugs, creating essential short-chain fatty acids. What these SCFAs do for us is act as a source of energy for colonocytes, curb glycemic responses and satiety, promote weight loss, enhance mineral absorption, reduce systemic inflammation, and even improve intestinal health, according to this study.

Prebiotic Foods:

1. Chicory Root: This root vegetable contains inulin, a prebiotic fibre that supports the growth of beneficial bacteria.

2. Garlic: This pungent bulb is known for its prebiotic properties and potential immune-boosting effects.

3. Onion: Rich in prebiotic fibers that feed the beneficial bacteria in the gut, promoting gut health.

4. Asparagus: A fibrous vegetable containing prebiotic compounds and supporting a healthy gut environment.

5. Jerusalem Artichoke: A tuber vegetable packed with inulin, a prebiotic fibre that enhances gut health.

6. Bananas: Ripe bananas contain resistant starch, a prebiotic fiber that nourishes beneficial bacteria.

7. Oats: Whole oats are a good source of beta-glucan, a prebiotic fiber that supports gut health.

8. Apples: Rich in pectin, a prebiotic fiber that aids in the growth of beneficial gut bacteria.

9. Flaxseeds: These tiny seeds are a source of prebiotic fiber, promoting gut health and regularity.

10. Cocoa: Raw cocoa powder contains prebiotic compounds that can support gut microbial diversity.

Here are a few probiotic tips :

1. Look for a probiotic with multiple bacterial strains. Our bodies respond differently to different strains, so instead of just sticking with acidophilus, it’s a good idea to buy a supplement with several strains.

2. Look for a probiotic with prebiotics and postbiotics. Since probiotics are live bacteria, they need to be fed well in order to thrive, which is where the prebiotics come in. Eating a healthy amount of fibre is similar to taking prebiotics as well. Postbiotic metabolites are a product of the metabolic processes of bacteria. Postbiotic metabolites are similar to vitamins that keep good bacteria thriving in order to combat pathological bacteria.

3. Look for a probiotic with at least 10 billion CFU. This is a colony-forming unit and how we estimate the number of viable bacteria that we will be receiving.

4. Take breaks. After using a full bottle, it’s a good idea to take a few weeks off before starting a new bottle. Along those same lines, I like to switch up brands from bottle to bottle.

Another thing to remember is that probiotics do a great job with keeping the gut healthy, but they aren’t the end all. Keep eating a healthy, balanced diet and don’t hesitate to enhance your immune health with supplements like zinc, vitamin C, or even a multivitamin if you feel like you’re trying to recover from leaky gut.

Probiotic Foods:

1. Yogurt: Fermented milk that contains live cultures of beneficial bacteria, such as Lactobacillus and Bifidobacterium.

2. Kefir: A fermented milk drink that is rich in probiotic bacteria and may support digestive health.

3. Sauerkraut: Fermented cabbage that provides beneficial bacteria, vitamins, and minerals.

4. Kimchi: A Korean fermented vegetable dish that contains probiotic strains and is rich in vitamins and fiber.

5. Kombucha: A fermented tea beverage that contains live cultures of probiotic bacteria.

6. Miso: A traditional Japanese seasoning made from fermented soybeans, providing probiotic benefits.

7. Tempeh: Fermented soybean product that is a source of probiotics and protein.

8. Natto: A traditional Japanese dish made from fermented soybeans that contains beneficial bacteria.

9. Pickles: Fermented cucumbers or other vegetables that offer probiotic benefits when prepared through natural fermentation.

10. Sourdough Bread: A type of bread made from fermented dough that may contain beneficial bacteria.

---

What about polyphenols?

Polyphenols are micronutrients that naturally occur in plants. Polyphenols can promote the growth of beneficial bacteria in the gut, such as Bifidobacterium. Tannin in pomegranate, gingerol in ginger, grape polyphenols, and sorghum polyphenols can promote the growth of Bifidobacterium. Most plant-based foods contain polyphenols, like vegetables, fruits, and whole grains. Studies show that polyphenols are powerful antioxidants. In this role, they prevent or reverse damage in your cells caused by agging, the environment and lifestyle.  It’s easy to get enough in your diet to boost your health, but some sources are more nutritious than others; These eight foods have the highest polyphenol content per serving in addition to their other essential nutrients.

Berries
Berries are low in calories and high in vitamin C, fibre and polyphenols, making them an easy addition to any diet. Chokeberries and elderberries have the highest amounts, with 1,123 and 870 milligrams of polyphenols per half-cup serving, respectively. Many other common berries have a high content per half-cup as well, including:

• Blueberries with 535 milligrams

• Blackcurrant with 485 milligrams

• Blackberries, raspberries, and strawberries with about 160 milligrams

1. Herbs and Spices
   To boost your meal with polyphenols, look no further than your spice cabinet. Along with their polyphenol content, dried herbs and spices often contain a range of nutrients like calcium, magnesium, and potassium. Seasonings highest in polyphenols include:

   • Cloves with 542 milligrams per ounce

   • Peppermint with 427 milligrams per ounce

   • Star anise with 195 milligrams per ounce

   Oregano, celery seed, sage, rosemary, and thyme also have more than 30 milligrams for the same serving.

2. Cocoa Powder
   While you should limit your sugar intake, cocoa powder is a potent polyphenol source with 516 milligrams per tablespoon. Heating and processing cocoa powder to make chocolate products can reduce this content, however. For example, dark chocolate has 249 milligrams per tablespoon, while milk chocolate has just 35 milligrams.

3. Nuts
   Nuts are an easy way to add fibre, protein and essential fatty acids to your diet, though because they’re high in calories you should moderate your portions. Most nuts contain polyphenols, but chestnuts come out on top with 347 milligrams per ounce — about three nuts. Other good choices include hazelnuts and pecans with 140 milligrams and almonds with 53 milligrams for a one-ounce serving.

4. Flaxseeds
   Flaxseeds are sometimes used to improve digestion and relieve constipation. Along with their high fibre content, they also have 229 milligrams of polyphenols per tablespoon. You can add flaxseeds to cereal, sandwiches, and salads, or bake them into cookies and breads.

5. Vegetables
   Experts recommend we eat 2.5 to 3 cups of vegetables per day. Because most vegetables contain polyphenols, getting enough in your diet helps you benefit from these antioxidants’ health effects. Some vegetables highest in polyphenols include:

   • 260 milligrams in a small artichoke

   • 168 milligrams in a small red onion

   • 40 grams in a cup of fresh spinach or shallots

6. Olives
   Olives are rich in vitamin E, fatty acids, and polyphenols. Twenty grams of black olives — about five olives — has 113 milligrams of polyphenols, while the same serving of green olives contains 70 milligrams.

7. Coffee and Tea
   If you start your day with a cup of coffee or tea, you’re already adding polyphenols to your diet. Twenty grams of coffee, or roughly the amount to make one brewed cup, contains about 35 milligrams of polyphenols. We consume teas like black, green, or ginger in smaller amounts, but a cup can still add some polyphenols to your diet.

There are more than 8,000 types of polyphenols, which include:

• Flavonoids like quercetin and catechins in fruits

• Polyphenolic amides like capsaicinoids in chili peppers

• Phenolic acids like lignans and stilbenes in vegetables and whole grains

• Others like resveratrol in red wine and ellagic acid in berries