PREBIOTICS & PROBIOTICS

When it comes to supplementation these days, it is no falsehood that the health and wellness market is overly saturated with anything and everything you could ask for!

From probiotic pasta to prebiotic protein powder - you name it and there's more than likely a product out there for what you need and desire.

Having a plethora of options seems to not be so much of a luxury these days, but rather the 'norm'; this may seem like a good thing, yet for many individuals who are starting out on their health journey, it can be quite overwhelming and frazzling to differentiate between the products and supplements that actually work and those that don't.

This, perhaps, is becoming one of our most complicated dilemmas that we face in society today - sifting out the false advertising from the facts!

A prime example of this is influencer marketing on social media. I hear far too often that an individual feels like they need to be taking a probiotic because their favourite influencer claimed that after taking *brand name* probiotic, that all of their "bloating and digestive discomfort has miraculously disappeared!!!"

Just a reminder folks,

there. is. no. such. thing. as. a. magical. pill.

What we must keep in mind when it comes to taking gut health supplements is exactly what has been drilled into us for so long now -

that everybody is different

Just because taking a daily probiotic helped out Sally's constant bloating, doesn't mean it will cure yours as well - sorry to burst your bubble!

One last thing to keep in mind about brand promotion on social media is that these influencers are more than likely being paid or compensated with products to make such sweeping statements. Now, that isn't to say that these products don't work, or that all influencers are inauthentic - it's just important to take everything you see online (and in reality) with a grain of salt!

Yes, the e-commerce market can be just as ruthless as any other field of business!

Now, going back to the nitty gritty of gut health.

Let's begin with some definitions...

Prebiotics: The primary food source for probiotics. They derive from soluble, fibrous foods which the body cannot digest but are instead fermented in the colon by intestinal microbes. Without prebiotics, probiotics don't thrive or survive.

Probiotics: Living organisms (good bacteria) that serve to restore and protect the gastrointestinal tract.

Synbiotics: A mixture of prebiotics and probiotics that beneficially affects the host by working synergistically to inhibit the growth of pathogenic bacteria whilst enhancing the growth of beneficial organisms.

As you can see, these elements work in unison to create an optimal environment in one's microbiome. Without prebiotics, taking a probiotic supplement will not provide you with the benefits you very well expected after splurging $50 on a 30 capsule jar of supposed 'gut loving' bacteria...

(yes, some brands sure do like to empty out your pockets without giving you the full bang for your buck...)

So, you ask:

1. Do I need to take a probiotic

2. How can I increase my intake of prebiotics

Let's understand what foods naturally contain high levels of probiotics, from here you can assess whether you consume these foods on a regular basis. If you don't, then yes, maybe a good-quality probiotic supplement is for you!

(By 'good-quality', I'm referring to a probiotic that contains these 3 key strains: L.acidophilus, B.longum & B.bifidum)

PROBIOTIC - RICH FOODS:

• Fermented foods (kimchi, sauerkraut, miso)

• Yoghurt

• Kombucha

• Tempeh

• Pickles

• Kefir

• Sourdough bread

• Some soft cheeses

Now that we have covered that, moving onto the second question - how to incorporate more prebiotics into your diet to feed all those good probiotic bugs?! Try and consume generous amounts of the foods listed below:

PREBIOTIC - RICH FOODS:

• Leeks

• Garlic

• Onion

• Bananas

• Berries

• Asparagus

• Oatmeal

• Legumes

• Cruciferous veggies (broccoli, cauliflower, brussel sprouts etc)

• Artichokes

If you are still feeling quite confused and overwhelmed with all the information that is out there about prebiotics and probiotics - don't fret!

You're not alone.

It can be difficult to understand 'what to do' and 'what not to do' when it comes to taking care of our bodies - particularly our gut health, as experts in this field are still continuously discovering more and more information and controversies about the GBA (gut-brain axis) and GI system - that we weren't aware of 2 years ago - every single day.

It is always a good idea to have conversations with your GP or alternative medical practitioner for extra support and advice.

I too can assist you with any gut complications you believe you may be suffering from such as bloating, bowel irregularities, cramping and the like.

If you take anything out of this, it's that you should not feel the need to be taking the hottest supplement on the market in order to feel like you're #fitspo - do your research, speak with the experts and always remember to bring it back to basics...

| eat whole foods | move your body | rest where you can | stress less |