Not all bacteria are harmful! Meet probiotics, the bacteria that can enhance your overall health and well-being. Beyond aiding digestion, the beneficial bacteria in your gut play a vital role in your overall health. They produce essential vitamins, boost the immune system, and defend against harmful bacteria. Remarkably, over 70% of your immune system is in your gut [1]. Prebiotics, on the other hand, are high-fiber foods that nourish the beneficial microflora in your body. The power of probiotics and prebiotics is way beyond your gut health and influences brain function as well. Research reveals that both probiotics and prebiotics have the potential to lower anxiety, alleviate stress, and combat depression [2].
Read on and witness the positive impact they can have on your journey to optimal physical and mental health.
The Link between Probiotics and Cognitive Health
Prepare to be amazed! Did you know that approximately 95% of serotonin is in the digestive tract? Also known as the “second brain,” the gut plays an important role in shaping our emotional landscape. It is a remarkable powerhouse that synthesizes the same neurotransmitters as the brain, like dopamine, serotonin, etc., responsible for mood regulation and cognitive function [3].
The gut-brain axis is a bidirectional communication system that connects the gastrointestinal tract (the gut) and the central nervous system (the brain). This axis regulates various physiological processes, including digestion, mood, cognition, and immune function. Imbalances or disruptions in the gut-brain axis have been associated with various health conditions, including gastrointestinal disorders, mental health disorders, and neurological conditions. Psychobiotics, a class of probiotics, interact with the gut-brain axis, influencing neurotransmitter production and regulating the immune response to positively affect mood, cognition, and stress management.
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5 Foods to Nourish Your Gut
Check out these specific food groups that support the incredible gut and, hence, gut-brain axis:
1. Probiotics: Probiotic foods, also known as fermented foods such as kimchi, kombucha, yogurt, cheese and kefir, are rich in live microorganisms akin to the beneficial microbes naturally occurring in your gut. These are produced by introducing microorganisms into food and facilitating a fermentation process. Consumption of these foods can enhance the population of beneficial bacteria, including Lactobacillus and Bifidobacterium, in your body.
2. Prebiotics: A type of soluble fiber, prebiotics are nutrient-rich foods. They fuel specific microorganisms in the gut and are mostly made of two compounds: fructo-oligosaccharides and galacto-oligosaccharides [4]. Examples of prebiotic foods include bananas, garlic etc.
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3. Synbiotic foods: Synbiotics are a combination of prebiotics and probiotics that work together to help good bacteria thrive in your gut and promote a healthy digestive system [5]. These foods offer the benefits of both prebiotics and probiotics simultaneously, nurturing the beneficial bacteria in your gut and introducing more live cultures to enhance your digestive health.
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4. High-fiber foods: Embrace whole grains, nuts, seeds, fruits, and vegetables with prebiotic fibers. These fibers help in alleviating constipation and may be soluble or insoluble. Soluble fiber absorbs water and forms gel, whereas insoluble fiber passes the gut, forming the bulk of feces.
5. Omega-3 fats: Abundant in fatty fish, such as salmon, sardines, and walnuts; these fats boost beneficial gut bacteria. Foods rich in omega-3 fatty acids contribute to the body’s natural antioxidant and anti-inflammatory mechanisms, nurturing gut health.
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The path to a healthier gut and a healthier you lies in diversifying your diet rich in fresh, whole foods, focusing on plant-based sources such as fruits, vegetables, legumes, beans, and whole grains. Incorporating a variety of foods into your daily meals is a fantastic strategy for nurturing your gut microbiome and, consequently, enhancing your overall health.
(The article is written by Dr.Subita Alagh, Senior Executive, and reviewed by Monalisa Deka, Senior Health Content Editor)
References
1. Wiertsema SP, van Bergenhenegouwen J, Garssen J, et al. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886. Available online from: https://pubmed.ncbi.nlm.nih.gov/33803407/
2. Akkasheh G, Kashani-Poor Z, Tajabadi-Ebrahimi M, et al. Clinical and metabolic response to probiotic administration in patients with major depressive disorder: A randomized, double-blind, placebo-controlled trial. Nutrition. 2016 Mar;32(3):315-20. Available online from: https://pubmed.ncbi.nlm.nih.gov/26706022/
3. Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018 Aug;17(4):28-32. Available online from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6469458/
4. Davani-Davari D, Negahdaripour M, Karimzadeh I, et al. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019 Mar 9;8(3):92. Available from online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/
5. Pandey KR, Naik SR, Vakil BV. Probiotics, prebiotics and synbiotics- a review. J Food Sci Technol. 2015 Dec;52(12):7577-87.Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4648921/