A bacterium is a microorganism that causes disease. But some of the 400 or so types of bacteria living in your gut right now can keep you from getting sick. You can increase the number of "good" bacteria in your gut by consuming foods with probiotics, and keep these good bacteria well-fed and healthy by consuming foods known as prebiotics.
Probiotics
A probiotic is actually a supplement that contains the "good" bacteria found in your gut. While you do not need probiotic supplements, including them in your diet can increase the amount of "good" bacteria in your gut. Probiotics are especially helpful in treating diarrhea related to antibiotic use. Antibiotics not only kill the bad bacteria, but the good as well. Consuming food sources or supplements with probiotics can help your gut repopulate the "good" bacteria. Probiotics can also help prevent and treat vaginal yeast and urinary tract infections. Probiotics are also used to treat irritable bowel syndrome, and can help people with lactose intolerance digest dairy foods.
Sources of Probiotics
In addition to supplements, fermented foods are the primary source of probiotics in the diet. Pasteurization kills the probiotic, but many manufacturers of fermented foods add probiotics back in. Food sources include yogurt, kefir, soy sauce, miso, tempeh, cottage cheese, buttermilk and fresh sauerkraut.
Prebiotics
Prebiotics support survival and health of the probioics. Prebiotics are the nondigestible parts of food that act as a source of nutrition for the probiotics. In addition to acting as a source of energy for your "good" bacteria, prebiotics also change the pH of your colon to enhance the absorption of certain minerals, including calcium, iron and magnesium. Prebiotics may also help alleviate constipation and lower blood cholesterol levels. They can also improve colitis, traveler's diarrhea and reduce irritable bowel symptoms. Prebiotics can also improve your immune health.
Sources of Prebiotics
Prebiotics are naturally found in foods high in fiber, such as fruits, vegetables and grains. Food sources include artichokes, berries, bananas, chicory, dairy products, flax seed, onion, garlic, legumes and oatmeal. Some food manufacturers also add prebiotics to certain foods, including yogurt, drink mixes and meal-replacement bars. There are no specific guidelines on the amount of prebiotics you need, but 3 to 8 g a day seems most beneficial, according to MayoClinic.com. Increasing the amount of prebiotics in your diet can cause intestinal discomfort and gas pain.
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