{"id":13930,"date":"2023-05-01T10:41:47","date_gmt":"2023-05-01T14:41:47","guid":{"rendered":"https:\/\/extension.umaine.edu\/food-health\/?p=13930"},"modified":"2023-05-01T10:41:47","modified_gmt":"2023-05-01T14:41:47","slug":"prebiotics-and-probiotics","status":"publish","type":"post","link":"https:\/\/extension.umaine.edu\/food-health\/2023\/05\/01\/prebiotics-and-probiotics\/","title":{"rendered":"Prebiotics and Probiotics"},"content":{"rendered":"<p><em>\u2014 By Kayla Parsons, MS, RDN, Ph.D. Student, University of Maine Cooperative Extension<\/em><\/p>\n<p>Prebiotics and probiotics play an important role in benefiting our gut health. Gut health refers to the health of our gut microbiome\u2014the bacteria that lines our digestive tract. Some of the types of bacteria in our gut microbiome are good for our health, resulting in improved digestion, sleep health, brain health and can even prevent disease. You might be wondering, how does gut health relate to probiotics and prebiotics?<\/p>\n<p><strong>Pro<\/strong>biotics are a type of healthy bacteria in the gut microbiome that improve our health.<\/p>\n<p><strong>Pre<\/strong>biotics are food for the probiotics, and when consumed, they cause more healthy gut bacteria to grow. We\u2019ll go into more detail about this topic below.<\/p>\n<h3>What are prebiotics?<\/h3>\n<p>Prebiotics are specific parts of fiber that change the activity, or bacteria levels, in the gut microbiome. As described above, this is done by fueling the probiotic bacteria. One way to remember this concept is to think about your gut microbiome as a garden, and prebiotics as the fertilizer. Prebiotics, or the fertilizer, can help you grow healthy gut bacteria. Sources of prebiotics can be found where you can find fiber, so fruits, vegetables, beans and whole grains! Some examples of foods that contain prebiotics include:<\/p>\n<ul>\n<li>Apples<\/li>\n<li>Asparagus<\/li>\n<li>Artichokes<\/li>\n<li>Bananas<\/li>\n<li>Garlic<\/li>\n<li>Lentils<\/li>\n<li>Oats<\/li>\n<li>Sweet potatoes<\/li>\n<\/ul>\n<p>Looking for recipes that contain prebiotics? Check out the list below featuring EFNEP\u2019s recipes.<\/p>\n<ul>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/baked-oatmeal\/\" target=\"_blank\" rel=\"noopener\">Baked Oatmeal<\/a><\/li>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/bean-banana-bread\/\" target=\"_blank\" rel=\"noopener\">Bean Banana Bread<\/a><\/li>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/black-bean-burgers\/\" target=\"_blank\" rel=\"noopener\">Black Bean Burgers<\/a><\/li>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/hearty-lentil-soup\/\" target=\"_blank\" rel=\"noopener\">Hearty Lentil Soup<\/a><\/li>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/zucchini-bread\/\" target=\"_blank\" rel=\"noopener\">Zucchini Bread<\/a><\/li>\n<\/ul>\n<h3>Now, what about probiotics?<\/h3>\n<p>Probiotics can be defined as live (good) bacteria that when eaten in adequate amounts, can create health benefits. Interestingly, probiotics come in many different strains, or types, all of which can have different and unique benefits to our health. Some of these benefits include vitamin K production, reduced inflammation, more regular bowel movements, and they can even create antibacterial compounds in our digestive tract that boost our immune system. Probiotic supplements have also become increasingly popular, but you should also consult a registered dietitian or your medical provider before beginning a new supplement. Probiotic supplements are not regulated by the Food and Drug Administration (FDA), so it can be difficult to tell if you\u2019re buying bacteria that is healthy or a harmful strain. The best practice to do is to incorporate probiotic-containing foods into your diet. Some examples of the sources containing probiotics include:<\/p>\n<ul>\n<li>Aged cheeses such as cheddar, cottage cheese, and feta<\/li>\n<li>Buttermilk<\/li>\n<li>Kefir<\/li>\n<li>Kombucha<\/li>\n<li>Miso Soup<\/li>\n<li>Pickles<\/li>\n<li>Sauerkraut<\/li>\n<li>Tempeh<\/li>\n<li>Yogurt<\/li>\n<\/ul>\n<p>EFNEP\u2019s Mainely dish has several recipes that contain probiotics that can benefit your gut health. Check out some of the recipes below:<\/p>\n<ul>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/oatmeal-strawberry-banana-smoothie\/\" target=\"_blank\" rel=\"noopener\">Oatmeal, Strawberry, Banana Smoothie<\/a><\/li>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/yogurt-fruit-parfait\/\" target=\"_blank\" rel=\"noopener\">Yogurt Fruit Parfait<\/a><\/li>\n<\/ul>\n<h3>Resources<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.ag.ndsu.edu\/publications\/food-nutrition\/nourish-your-digestive-system\" target=\"_blank\" rel=\"noopener\">Nourish Your Digestive System<\/a> (North Dakota State University)<\/li>\n<li><a href=\"https:\/\/extension.psu.edu\/prebiotics-how-to-feed-your-good-bacteria\" target=\"_blank\" rel=\"noopener\">Prebiotics: How to Feed Your Good Bacteria<\/a> (PennState Extension)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u2014 By Kayla Parsons, MS, RDN, Ph.D. Student, University of Maine Cooperative Extension Prebiotics and probiotics play an important role in benefiting our gut health. Gut health refers to the health of our gut microbiome\u2014the bacteria that lines our digestive tract. Some of the types of bacteria in our gut microbiome are good for our [&hellip;]<\/p>\n","protected":false},"author":169,"featured_media":13934,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[259,258],"tags":[],"class_list":["post-13930","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spoonful-nutrition","category-spoonful"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Prebiotics and Probiotics - Cooperative Extension: Food &amp; Health - University of Maine Cooperative Extension<\/title>\n<meta name=\"description\" content=\"Prebiotics and probiotics both play an important role in benefiting our gut health. 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