Nutrition can be confusing. Knowing what to eat, when to eat, how much to eat can be mind-boggling. Then we add in talk of macro vs. micronutrients.
Also, fads come and go, some wreaking havoc along the way, and others do have some substantial basis behind them. But people do not fully understanding the how and why of the diet before jumping on the ketowagon.
One of the trends with some solid scientific basis behind it is probiotics.
I used to teach a nutrition and wellness class to people who were diagnosed with severe, persistent mental illness. One of the things I made sure to teach them about was probiotics and the positive effects the good bacteria in our belly can have on our physical and emotional health. There is good evidence showing probiotics can help improve mental health symptoms, as well as improving digestive health, weight loss, headaches and hormonal troubles.
So what is the difference between a prebiotic, a probiotic and a digestive enzyme?
PREBIOTIC
A prebiotic is the “pre” part of the process, it is the “food” for a probiotic.
It is what helps the probiotic (the good bacteria) to grow.
The Wikipedia definition is: Prebiotics are compounds in food that induce the growth or activity of beneficial microorganisms such as bacteria and fungi. The most common example is in the gastrointestinal tract, where prebiotics can alter the composition of organisms in the gut microbiome.
Some probiotics are dandelion greens, garlic, onions, asparagus, bananas, barley, oats, apples, cocoa, flax seed, jicama, wheat bran, seaweed.
PROBIOTIC
A probiotic is the live bacteria and yeast that is the “good” bacteria in your gut.
Live probiotics have been shown to be far more effective that probiotics in pill form, etc. that have to be reactivated in order to work.
Some of my favorite probiotics are homemade sauerkraut, kimchi, vegan kefir (there is dairy based kefir too), acidophilus in yogurt, tempeh (fermented soy), miso, kombucha, homemade refrigerated pickles.
Some types of cheese and buttermilk are probiotics, as well as sourdough bread. I don’t typically eat any dairy, so I stick to the plant-based probiotics.
DIGESTIVE ENZYMES
Digestive enzymes help to break down food, reduce gas pain, and increase nutrition absorption. Saliva has natural digestive enzymes in it to break down the food you eat. WedMD lists some Natural Sources of Digestive Enzymes:
Fruits, vegetables, and other foods have natural digestive enzymes. Eating them can improve your digestion.
Honey, especially the raw kind, has amylase and protease.
Mangoes and bananas have amylase, which also helps the fruit to ripen.
Papaya has a type of protease called papain.
Avocados have the digestive enzyme lipase.
Sauerkraut, or fermented cabbage, picks up digestive enzymes during the fermentation process.
Several products on the market can assist with digestion. As always, talk to your doctor if you have any medical issues or medications that may interact with any supplements or allergies to foods.
Have a healthy week!
Jones is the owner of Liz Jones Wellness LLC, offering yoga, personal training and corporate wellness programs in Hunt and Rockwall counties, soon to be based out of the new Jones Wellness Ranch in Greenville. She can be reached at Liz@LizJones.co or through her website at LizJones.co.