What are the benefits of probiotics on gut microbiota?

Question

Hi doctor,

I am a 50-year-old male interested in improving my gut health. I have been reading about probiotics and prebiotics and their effects on gut microbiota and digestion. Could you explain the difference between probiotics and prebiotics? How do they work together to benefit our gut health? Are there specific foods or supplements you would recommend to improve my gut microbiome? Also, how long does it typically take to see improvements in digestion when incorporating these into my diet? I am curious about the overall impact of a healthy gut on general well-being. Please advise.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and understand your concern.

Oats contain beta-glucans, a type of soluble fiber that acts as a prebiotic, supporting gut health and digestion.

Chicory root: A great source of inulin (a type of dietary fiber).

Garlic: Contains fructo-oligosaccharides (FOS), a type of prebiotic fiber.

Cooked and cooled potatoes: Rich in resistant starch, a form of prebiotic.

The best prebiotic foods you should eat include:

1. Cocoa.

2. Burdock root.

3. Flaxseeds.

4. Yacon root.

5. Jicama root (Mexican turnip).

6. Wheat bran.

7. Seaweed.

8. Avocado.

Probiotics help your body maintain a healthy community of microorganisms, or help your body's community of microorganisms return to a healthy condition after being disturbed, produce substances that have desirable effects, and influence your body's immune response.

A common question about probiotics is whether it is fine to take probiotic supplements every day. Whilst there may be a few exceptions to this rule, the general answer is yes; it is safe, and usually recommended, to take them daily. It is important to understand that probiotics are a natural supplement and not a medicine.

Probiotics are safe for the majority of the population, but side effects can occur. The most common side effects are a temporary increase in gas, bloating, constipation, and thirst. Some people can also react poorly to ingredients used in probiotic supplements or to naturally occurring amines in probiotic foods.

Here are natural foods high in probiotics:

1. Yogurt: Yogurt is made by culturing milk with bacteria that produce lactic acid, such as Lactobacillus bulgaricus and Streptococcus thermophilus, although more strains can also be added.

2. Buttermilk.

3. Cottage cheese.

4. Tempeh.

5. Sauerkraut.

6. Miso Soup.

But there are some common indicators that they may be working for you. They can be:

1. Less stomach pain: For some people, certain probiotics can help with stomach pain and cramps.

2. More frequent poops.

3. Less bloating.

4. Improved sleep.

5. Better mood, memory, and mental clarity.

6. Fewer vaginal infections.

Hope this information helps you.

Feel free to ask further queries.

Thank you.