Gut health is increasingly recognised as a cornerstone of overall wellbeing, with new evidence highlighting the benefits of symbiotics.Â
Dr. Patricia Anne Cabral-Prodigalidad, a leading gastroenterologist, recently shed light on this topic during a media briefing organised by ProMedica’s NutraHealthyGut.
The Microbial World Inside Us
Dr. Prodigalidad began by elucidating the significance of gut microorganisms, which number between 1012 to 1014 bacteria in the human body. These microorganisms can be beneficial, harmful, or neutral. “Good microbes synthesise and excrete vitamins and prevent pathogens,” she explained. “Colonisation by these microbes can antagonise harmful bacteria.”
Probiotics vs. Prebiotics: Understanding the Difference
A critical part of Dr. Prodigalidad’s presentation was clarifying the difference between probiotics and prebiotics. Probiotics are live microorganisms that, when administered in adequate amounts, provide health benefits. Notable examples include Lactobacillus and Bifidobacterium. “Probiotics can only be classified as such if healthy results have been demonstrated in controlled studies,” she emphasised. These beneficial microbes are found in fermented foods like yoghurt, kimchi, and sauerkraut, as well as in health bars, milk formula, and dietary supplements.
Prebiotics, on the other hand, serve as food for gut microbes. They are best sourced from high-fibre foods such as vegetables, fruits, whole grains, and legumes. Dr. Prodigalidad highlighted that the recommended daily intake of fibre is 25 to 38 grams. However, the average daily intake is only about 16 grams, indicating a significant gap that needs addressing.
Symbiotics: The Power of Combination
The concept of symbiotics involves the combination of probiotics and prebiotics. This synergy promotes the production of short-chain fatty acids (SCFA) like acetate, butyrate, and propionate. These fatty acids offer numerous health benefits. Butyrate is a key energy source for the cells lining the gut thus, strengthening of gut lining and supporting the growth and renewal of gut cells. SCFAs also aid in inflammation management, stimulation of production of mucus in the gut, and digestion.
Health Benefits of Symbiotics
The health benefits of symbiotics extend beyond the digestive system. Dr. Prodigalidad mentioned that symbiotics can help prevent obesity and control cholesterol build-up. Emerging studies also suggest a potential link between symbiotics and the alleviation of mental health issues such as anxiety, depression, Alzheimer’s, and Parkinson’s disease. These findings underscore the far-reaching impact of maintaining a healthy gut microbiome.
Practical Advice for Gut Health
Dr. Prodigalidad offered practical advice for improving gut microbiome health. She recommended incorporating probiotic-rich foods into one’s diet, such as yoghurt, kimchi, sauerkraut, kombucha, pickles, miso, and other fermented foods. Additionally, she advised adding prebiotic-rich foods like bananas, onions, garlic, leeks, asparagus, artichokes, and soybeans. “Taking food, drinks, and dietary supplements formulated with probiotics and prebiotics can also be beneficial,” she said.
However, she cautioned that individuals undergoing chemotherapy or taking immunosuppressants should consult their doctors before increasing their probiotic intake. “Excess probiotics are usually passed on in stool, but it’s crucial to be mindful of any potential interactions with medical treatments,” she added.
A Growing Awareness
The growing awareness of gut health and its implications for overall well being is driving interest in symbiotics. Dr. Prodigalidad’s insights provide a valuable roadmap for those seeking to improve their gut health through diet and lifestyle changes. As research continues to uncover the connections between the gut microbiome and various health outcomes, the importance of maintaining a healthy gut becomes increasingly clear.
Conclusion
Dr. Patricia Anne Cabral-Prodigalidad’s expert advice highlights the transformative potential of symbiotics for gut health. By understanding the roles of probiotics and prebiotics and incorporating them into daily routines, individuals can take significant steps towards improving their overall health. The benefits of a balanced gut microbiome extend far beyond digestion, influencing everything from immune function to mental health. As such, prioritising gut health through informed dietary choices and mindful living practices is a crucial strategy for achieving and maintaining optimal health.
With a focus on balanced nutrition, regular consumption of probiotic and prebiotic foods, and mindful lifestyle choices, we can harness the power of symbiotics to revolutionise our health and wellbeing.
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