Happy Gut, Happy You!
The Probiotic and Prebiotic Advantage
"Potato, Potahto, Tomato, Tomahto—Probiotic? Prebiotic?
Eek, I’m confused!"
Help me before I get overwhelmed and call the whole thing off! This Gershwin song highlights the similar name between these two supplements but not their different functions.
In recent years, probiotics and prebiotics have surged in popularity, often hailed as "miracle workers" for both gut and skin health.
But is the hype truly warranted?
The answer, according to a growing body of scientific evidence, is a resounding yes. So kick up your Ginger Rogers and Fred Astair dancing shoes to celebrate this miracle health modality!
Some Background Basics:
Our bodies co-exist with multitudes of beneficial bacteria—in fact, there are more bacterial cells in and on us than our own human cells. These microscopic inhabitants are not just residents; they are deliberate architects, influencing everything from enzyme activation and gene expression to nutrient absorption and immune function.
The Gut: Our Inner Ecosystem and Immune Powerhouse
A significant portion of our immune system—approximately 60 to 80 percent—resides in our gut. Achieving optimal health comes from a balanced and diverse gut microbiome, primarily composed of beneficial bacteria. When this delicate balance is disrupted (the way Ginger Rogers’ dance performance would get ruined when her heel breaks mid-stride), a cascade of issues can arise that go far beyond digestive discomfort. Imbalances in the gut microbiome can manifest as fatigue, depression, thyroid dysfunction, autoimmune conditions, and a host of skin problems. Conditions like rosacea, psoriasis, eczema, and acne, often perceived as isolated skin issues, are frequently inflammatory conditions that stem from deeper imbalances within the body.
I look for the root cause of your symptoms and by addressing gut imbalances, these skin issues can be resolved. Infections like Candida can be eliminated by eating foods in Nourishing Lab’s Golden Goddess Plate, and incorporating the right balance of probiotics. We can work together so I can order tests to learn what the right probiotic amounts would be to balance your gut.
Pre or Pro? Do I have to pick one?
Often both are needed to calibrate your gut.
Probiotics: Learn More About These Live Cultures That Transform Your Health
Probiotics are live microorganisms, primarily bacteria and yeast, that, when consumed in adequate amounts, offer you a health benefit! The most well known examples of probiotic-rich foods are yogurt and kefir. While these are excellent choices for many, dairy sensitivities necessitate exploring alternatives such as water kefir, almond yogurt, and coconut yogurt or kefir. When selecting these products, always prioritize plain, unsweetened varieties to avoid excessive sugar which can lend itself toward yeast issues.
For daily maintenance, a recommended dosage of 30 billion CFU (colony forming units) of probiotics. However, for individuals grappling with specific gut issues like Candida, Crohn's disease, or Irritable Bowel Syndrome (IBS), or when taking antibiotics, a higher dose of 100 billion CFU or even up to 300 billion CFU (under medical guidance) may be recommended to help rebalance the microbiome. (These are general guidelines; however, testing is ideal for me to provide you with a customized plan that will most efficiently support your healing.)
While consistency of taking probiotics is generally considered the most important factor, many nutritionists suggest you follow these 3 tips:
In the morning with breakfast: Frequently recommended because your bowels are more active when you are physically active. This assists in moving the probiotics through your digestive system to colonize the colon. Taking them with a meal can also help buffer stomach acid, which can be harsh on the delicate bacteria. Foods that are low in acid and high in macronutrients (proteins, fats, carbohydrates) are ideal.
Avoid acidic foods: Taking probiotics with highly acidic foods like coffee, orange juice, or tomato sauce can add extra acid to your stomach, potentially hindering their survival and lessening their efficacy.
Photo by Content Pixie on Unsplash The label should say “Cultured in dairy, generally consumed during fermentation”: Many probiotic supplements state that they are cultured in dairy, but that the dairy components are "generally consumed" or "removed" during the fermentation and processing. This means the final product should be very low or free of lactose.
Dairy-Free Probiotic Alternatives:
Fermented plant-based foods: Kimchi, sauerkraut, pickled vegetables (fermented, not vinegar-pickled), kombucha, water kefir, tempeh, miso, and some types of sourdough breads.
Photo by Debbie Widjaja on Unsplash Dairy-free probiotic supplements: Many brands offer supplements that are specifically formulated to be dairy-free, often using plant-based mediums for culturing or encapsulating the probiotics without dairy ingredients. Look for labels that explicitly state "dairy-free," "vegan," or "lactose-free."
NOURISHING NOTE: Some common probiotic strains found in dairy-free supplements include:
Lactobacillus species (e.g., Lactobacillus plantarum, Lactobacillus acidophilus, Lactobacillus rhamnosus)
Bifidobacterium species (e.g., Bifidobacterium lactis, Bifidobacterium longum)
Saccharomyces Boulardii (a beneficial yeast, naturally dairy-free)
The two main species of beneficial bacteria to look for in probiotic supplements are Lactobacillus and Bifidobacterium. Within these species, various strains offer different benefits. For instance, strains like Lactobacillus acidophilus, Lactobacillus plantarum, and Bifidobacterium longum have been shown to modulate the immune system, aid in autoimmune conditions, and counter gut infections.
Traditional probiotics are often cultured on dairy and require refrigeration to maintain their potency. However, innovations in probiotic manufacturing have led to dairy-free and shelf-stable options that utilize protective packaging, such as nitrogen blister packs, to shield the live cultures from heat, moisture, and oxygen.
Probiotics: Classic Live Cultures vs. Soil-Based Organisms
There are two primary types of probiotics:
Live Cultures (Bacteria and Yeasts): These are the most commonly recognized probiotics, which contain organisms that naturally exist in fermented foods and are in supplements containing Lactobacillus and Bifidobacterium. One concern with the efficacy of these probiotics is their susceptibility to stomach acid. To circumvent this, quality probiotic supplements are often formulated with acid-resistant capsules, allowing the live cultures to reach the intestines intact.
Soil-Based Organisms (SBOs): This type of probiotic has been increasing in popularity, especially within the paleo community. It’s based on the theory that our modern, overly sterile environments have reduced our natural exposure to beneficial soil microbes.
S.B.O.’S Helping the Gut and Beyond:
Exceptional Survivability:
Resistant to stomach acid and bile.
Highly shelf-stable (no refrigeration needed).
Can often survive concurrently with antibiotic use.
Ancestral Connection:
Mimic natural human exposure to beneficial microbes from soil.
Help re-introduce "old friends" missing from modern diets.
Enhanced Gut Health and Integrity:
Promote greater microbial diversity in the gut.
Support digestive efficiency and nutrient absorption.
May improve gut barrier function ("which seals a leaky gut").
Inhibit the growth of harmful bacteria.
Potentially more suitable for some SIBO cases than traditional probiotics.
Systemic Benefits (Beyond the Gut):
Modulate and support immune system function.
Possess anti-inflammatory properties.
May contribute to antioxidant production.
Indirectly support mood and cognitive function via the gut-brain axis.
SBOs are bacteria found naturally in the earth and possess a protective outer layer that makes them inherently more resistant to stomach acid.
They are often recommended for individuals with autoimmune conditions and can be particularly helpful for those with SIBO (small intestinal bacterial overgrowth). Many traditional probiotics, especially those containing high amounts of Lactobacillus and Bifidobacterium strains, are active in the small intestine. For some SIBO sufferers, introducing more active bacteria here can worsen symptoms like bloating, gas, and discomfort. SBOs, by remaining dormant until they reach the large intestine, largely bypass the problematic area. Most SBO supplements primarily consist of Bacillus species, which are bacteria, not yeast.
Prebiotics: Fueling Your Gut's Good Bacteria
Prebiotics are non-digestible fibers that act as "food" for the beneficial bacteria and yeast in your gut. They are primarily soluble fibers and resistant starches. Excellent sources of prebiotics include:
Potato starch
Artichokes
Radicchio
Olives
Cultured vegetables
Kombucha
Other fermented foods
It's important to note that while fermented foods often contain both probiotics and prebiotics, some nutritionists (like me) recommend that individuals with active infections like Candida or SIBO temporarily avoid prebiotics. This is because prebiotics can inadvertently feed these undesirable organisms. My strategy is to first eradicate the infection and then gradually reintroduce prebiotics into the diet to support a healthy gut microbiome.
The emerging understanding of the microbiome underscores the vital role of probiotics and prebiotics in maintaining overall health. By nurturing our internal bacterial ecosystem through dietary choices and targeted supplementation, we can unlock profound benefits for our digestive system, immune function, and even our mental and skin health.
Hope this gave you clarity on why these tiny miracles deserve a seat at your table! Come see me so we can test and create your personalized plan to balance your gut and assist your body to function at it’s best.
You can achieve a Golden Glow that radiates from within, and not from tanning at the beach!
NOURISHING NOTE:
While generally considered safe, individuals who are immunocompromised or have cancer should consult with a physician before taking SBOs, as there has been a presumed, unverified case report of septicemia linked to an SBO in an individual with Lymphoma.
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If you found clarity on probiotics and prebiotics, you'll love what I posted previously! Take a look at my Liver Love Series for a deeper understanding of this incredible organ: