Probiotics and probiotic foods have become a buzzword, and many people now understand that probiotic bacteria have a crucial impact on our health. But what exactly do these microorganisms do in our gut, and to what extent is this important for our physical and mental well-being? There is even a link between certain types of bacteria and weight gain or loss. All these connections and the importance of different bacterial strains in our gut are explained in more detail in this Supz article. The text will focus solely on microorganisms in relation to the human gut, as the topic would otherwise be too broad.
Probiotics and prebiotics – what is the difference
The term probiotics initially refers to a preparation of live microorganisms that provide a health benefit to the host they are used in (1). In this case, this includes, for example, human gut bacteria supplements that colonize the gut and support the human body. In this article, the term is used more broadly and also as a synonym for beneficial gut bacteria – even though this is not technically 100% correct. In contrast to probiotics, so-called antibiotics are used to kill pathogenic (disease-causing) bacteria in the gut and elsewhere in the body. However, some of the health-promoting bacteria are always destroyed in the process.
Antibiotics ultimately inhibit the metabolism of the bacteria they attack, and thus they are not necessarily living organisms themselves, but can consist of synthetic substances or natural toxins (2). These are usually used as medical preparations. By the way: antibiotics are far too often used by conventional doctors without any clear reason. If any pathogenic pathogens are suspected in the body, they are often simply prescribed, even when it is not even certain that a bacterial infection is the cause.
Many patients do not know that antibiotics have no effect against viruses, fungi, and other causes. As a result, the indiscriminate use of antibiotics often destroys part of the important microbiome, while the pathogen is not eliminated at the same time. This leads to problems with the gut and the immune system.
Natural antibiotics as a supplement or alternative
There are also more natural substances that have an antibiotic effect; these are less aggressive and do not also destroy the beneficial gut bacteria. Of course, these are not always sufficient for severe acute infections, but they are well suited as a preventive measure: garlic, cold-pressed coconut oil, ginger, and many other foods contain certain plant compounds that can achieve this effect in the oral mucosa and the gut.
Prebiotics are indigestible dietary fibers (also known as fiber) that have a positive effect on the gut flora and the body. They can be colloquially described in connection with gut bacteria or probiotics as food for the beneficial gut bacteria . Prebiotic foods have many other positive effects on the intestinal mucosa, the blood sugar level and general digestion.
A brief excursion into botany and nutrition
... helps with understanding: fiber is the colloquial term for cellulose. Cellulose is a polysaccharide from plants; a simpler term for it would be plant starch, i.e., the storage form of sugar in plants. It therefore belongs to the carbohydrates. However, the human gut cannot break down cellulose, so the sugar contained in it hardly ever reaches our bloodstream. Fiber, dietary fiber, cellulose, and prebiotics can therefore be equated here, as they all refer to the type of carbohydrate that plants store but which the human gut can hardly break down. They are essential for our beneficial gut bacteria (which are described in more detail below), which are contained, among others, in probiotic foods , to survive and to be able to exert their protective effect on our immune system and intestinal mucosa. If prebiotic foods are missing from our diet, this will sooner or later become a problem for our gut.
These prebiotic foods promote healthy gut bacteria
Recommended prebiotic foods are primarily vegetables, nuts, seeds, and isolated specific fibers such as inulin, acacia fiber, or psyllium husks. Whole fruits also contain fiber that can feed our gut bacteria and keep probiotics alive. Fruit juices are a very poor choice not only to keep blood sugar stable, but also to consume enough prebiotics.
However, one to two whole fruits per day (e.g., an apple and a banana) should also not be exceeded due to the sugar content. Vegetables can be eaten in significantly larger quantities, as they contain hardly any sugar. Berries are also highly recommended; they have a low sugar content and many fibers relative to the carbohydrates that humans can absorb. Berries are therefore also among the preferred prebiotic foods.
A myth that unfortunately still exists is that whole grains are great for the gut and rich in fiber.
However, this is only partially true, and the disadvantages of grain outweigh the desired effect: Gluten-containing grain is one of the main problems for the intestinal mucosa and can lead to Leaky Gut Syndrome in the medium to long term with constant consumption and a low-vegetable and low-protein diet. Wheat, in particular, is considered the biggest problem here. Unfortunately, it is not true that whole grain is better, because most of the plant's antinutrients are found in the grain husk, as they are intended to protect it from predators.
Although the fiber content in whole grain is slightly higher than in white flour products, it is still not always high enough compared to significantly higher-fiber foods.
An exception among grains is oats, which have few problematic antinutrients but at least 10 g of fiber per around 60 g of carbohydrates (per 100 g). Oats are therefore a recommended prebiotic food.
Pre- and probiotics for weight loss? What is the truth?
Anyone who normally consumes a lot of wheat products and empty carbohydrates (low-fiber carbohydrates such as pasta and similar products) can support weight loss or body fat reduction through a more prebiotic diet and probiotic foods due to various mechanisms:
Instead of a plate of wheat pasta with cheese, two fried eggs, a few potatoes, and a large portion of vegetables could be eaten. The plate of pasta would cause blood sugar to skyrocket and, due to the subsequent drop caused by a high insulin release, later trigger fatigue and cravings. This automatically leads to eating more than the body needs.
On the other hand, the gut is irritated and supplied with too few probiotic fibers that support the probiotics in the gut, trigger a faster feeling of fullness, contribute to the formation of the intestinal mucosa, and thus trigger the right signals in the body to eat the right thing again at the next meal.
So a diet rich in vegetables, nuts, and berries can be a good way to lose weight.
The specific use of probiotic foods such as sauerkraut, coconut, kefir, and their combination with specific prebiotics such as acacia fiber and psyllium husks also helps the gut function healthily and thus helps the body release the right hormones for a feeling of fullness and happiness. After taking antibiotics, the intake of probiotics and prebiotics is absolutely necessary. The Plantz Protein Plus from Supz is the perfect product for this, as it contains various probiotics such as lactobacilli, prebiotics in the form of psyllium husks and acacia fiber, and enzymes that support digestion.
What types of gut bacteria are there? Good vs. Bad
Bacteria in the oral mucosa and the gut can belong to the useful, neutral, or harmful category. The "good" gut bacteria, i.e., the beneficial ones, are essential for maintaining our health and the function of our hormonal and immune systems. The "bad" pathogenic bacteria can – if they gain the upper hand – trigger symptoms and diseases that are very far-reaching. The "neutral" gut bacteria exist in symbiosis with the good and bad ones, but some of them can develop into pathogens under certain conditions. This happens primarily when there are too few "good" bacteria such as lactic acid bacteria, which are contained, among others, in probiotic foods.
The problem can, of course, be combated with a probiotic, but a change in lifestyle and, above all, diet is almost even more important.
If you only put the robbers' food in the house that is completely occupied by robbers, it is useless to put the "Good" ones into the already damaged house. First, the house should be cleaned up and repaired, and then the "good" gut bacteria – i.e., probiotics – should be introduced. After that, probiotic and prebiotic foods should continue to be on the menu, otherwise the robbers will quickly be at it again.
Among the good gut bacteria are, as already mentioned, lactic acid bacteria such as Lactobacillus, Bifidobacteria, and Lactococci, which have numerous subspecies and are particularly important for a healthy microbiome in the gut: Lactic acid bacteria ensure an intact immune system, promote healthy skin and mucous membranes, and have an important influence on the release of neurotransmitters , especially on the signals that bring us feelings of happiness. Lactic acid bacteria are also the probiotics that are missing in humans with a modern Western diet. This is primarily because too few probiotic foods containing lactic acid bacteria are consumed. An overconsumption of sugar (glucose) unfortunately causes these probiotic bacteria to suffer. In addition, they lack the important prebiotic foods, or the fibers, that serve as food for the lactic acid bacteria.
Using probiotics correctly for the gut and weight loss
The microbiome depends on regular consumption of probiotic foods. For example, a mixture of probiotics is an important supplement for irritable bowel syndrome, but there is also a link between other intestinal diseases and depression and a diet that is low in probiotic foods. Therefore, supplementation with probiotics is usually an unavoidable step, because probiotic foods in the diet are usually not enough to produce the initial effect in the case of a severe deficiency. Even after stopping antibiotics, the microbiome is in a severe imbalance, so taking probiotics is absolutely necessary. Probiotic bacteria – as already mentioned above – are contained in Plantz Protein Plus from Supz. The product is therefore wonderful for the mentioned
In case of digestive problems, many prebiotic foods, but also probiotic foods, should definitely be consumed first. By the way: This can initially lead to bloating, as the gut first has to adjust to the new substances, but in the medium term this should no longer be a problem. You can definitely improve the gut flora with probiotic foods and plenty of fiber.
Building up the gut flora – how probiotic foods help you do this
There are many probiotic foods that should actually be part of a regular diet . Especially those that contain many lactic acid bacteria should be consumed frequently: Fresh sauerkraut and kimchi, and other fermented cabbage, contain a high number of different types of these probiotic bacteria. They are among the absolute top probiotic foods. However, it is important that these products come from the freezer compartment and not from the regular shelf. Unfortunately, probiotic products are pasteurized for this longer shelf life, and some of the lactic acid bacteria are destroyed by the heat. The same applies to heating/cooking at home, which is why these probiotic foods should definitely be consumed raw.
Other probiotic foods are kefir, cheese, yogurt, butter, and buttermilk – however, caution is generally advised with dairy products: Cow's milk products in particular can also be a cause of Leaky Gut Syndrome and a damaged intestinal mucosa.
Butter is usually not a problem, while sheep's, goat's, and buffalo's milk products are significantly better tolerated by most people. Coconut kefir is now also available in selected organic supermarkets; it contains many beneficial lactic acid bacteria and is also one of the very well-tolerated probiotic foods.
Conclusion on probiotic foods & probiotics
Probiotic foods are often missing from today's diet, which can lead to unwanted weight gain, skin and gut problems, an impaired immune system, cravings, and mood swings. Probiotic bacteria are important for maintaining a healthy digestive and immune system, which are ultimately crucial for our health and a good quality of life. Probiotics can additionally be taken as supplements, but should also be part of the daily diet as probiotic foods. The same applies to prebiotic foods: Fiber in the form of vegetables, berries, one to two sweeter fruits per day, nuts, oatmeal, and seeds keeps the probiotic bacteria alive. These are found in probiotic foods such as kimchi, sauerkraut, or other fermented products.