Feed your gut like a boss
Share
Feed Your Gut Like a Boss: A Hilarious Guide to Probiotics and Prebiotics
If you want a gut that's happy and healthy, you’ve got to treat it like a VIP. This means feeding it a lavish diet packed with probiotics and prebiotics. Yes, your gut has its own fine dining requirements! Teresa Fung, adjunct professor at the Harvard T.H. Chan School of Public Health, says these are now considered crucial for your overall health.
There’s been a lot of buzz lately about probiotics—those living microorganisms found in foods like yogurt and fermented veggies. Think of probiotics as the charming guests at your gut’s party, bringing life and energy. With a healthy microbiota—those 100 trillion party-goers in your gut—you might just boost your immune system and kick inflammation to the curb. Plus, a regular dose of probiotics can help keep the gut gang in line, preventing the bad bacteria (the party crashers) from taking over and causing chaos linked to mood swings, obesity, diabetes, and more.
But, hold up! Probiotics are like pets, Fung says. You can’t just adopt one and ignore it. Nope, you need to feed it well with prebiotics—the gourmet snacks that help your gut bugs grow and thrive.
Understanding Your Gut To master the art of gut health, you need to understand your gut’s unique ecosystem. Everyone's got their own mix of microorganisms, a blend handed down from mom and picked up from your environment and diet.
Probiotics in fermented foods and drinks like yogurt, cheese, kefir, kimchi, and sauerkraut can add some VIPs to your gut party. But beware! Not all versions of these foods have probiotics. Some are processed in ways that turn those probiotics into party poopers, says Fung.
An occasional probiotic-rich snack won’t make much difference, warns Fung. This is a regular gig. To truly elevate your gut game, make probiotics a daily thing. How about a yogurt smoothie for breakfast or a forkful of sauerkraut with your lunch?
The Need for Prebiotics Even if you eat all the probiotic foods in the world, they won’t do much good if your gut environment isn’t ready to host them, says Fung.
A typical Western diet—loaded with fat, sugar, and meat—creates a hostile environment for your gut’s good guys, altering the balance of bacteria. Imagine trying to throw a classy dinner party in a messy, smoky bar—it's just not going to work. Your healthy gut microbes are doomed on a diet of hot dogs and French fries.
What your gut’s VIPs really crave is fiber. When fiber hits your digestive system, the microbiota's enzymes break it down, creating short-chain fatty acids. These acids change the pH of your colon, making it less welcoming to bad microorganisms.
Great prebiotic options? Beans and whole grains for starters. "Whole grains can include everything from oats to wheat," says Fung. Vegetables and fruits are fiber-rich, too. Plus, garlic, bananas, onions, asparagus, and even seaweed make excellent prebiotic choices.
Overall, aim for a diet that balances probiotics and prebiotics. Feed your gut like it’s a high-maintenance guest, and it may reward you with stellar health. Now go forth and be the best gut host ever!