Up until recently, I didn’t wonder much about probiotics and prebiotics. I never really wanted to know about my gastrointestinal microbiome (aka “gut health” or even “gut flora,” which is a rather Disney-esque euphemism, isn’t it?).

I mean, let’s face it: Just getting eight glasses of water per day and trying to “eat the rainbow” is a heck of a lot of responsibility.

But the more I read about this delicate ecosystem, the more I understand that I need to befriend my gut.

An out-of-whack microbiome can lead to digestive orders like leaky gut syndrome, autoimmune conditions, insulin resistance and diabetes, and a host of other issues. Whereas a healthy microbiome can help fight inflammation – which is known to be a common denominator in the development of cognitive decline and diseases like Alzheimer’s.

Needless to say, I want my microbiome working for me, not against me.

So what, exactly, is the microbiome?

You probably know at least the basics: trillions of bacteria, viruses, and other microbes – including probitocs and prebiotics – live in our gut, helping with digestion, nutrient absorption, and supporting a healthy immune system.

We’ve all seen the yogurt ads with Jamie Lee Curtis, so we know probiotics are live bacteria. But what are prebiotics? How do we know if we’re getting enough of either one? How do we keep them in balance?

Here’s what I’m learning, just in case you need a refresher too:

Probiotics:

Probiotics are live bacteria that are found in fermented foods like yogurt, sauerkraut, kimchi, and kombucha. But here’s the catch: not all fermented foods are created equal. Pickles that are stored on the grocery store shelf, or sauerkraut that comes from a can, are not truly fermented. Just soaking a veggie in vinegar does not do the trick. Lactic acid fermentation is what grows the good bacteria, and those types of fermented veggies require refrigeration. So for your probiotic fix, look for pickles and sauerkraut in the refrigerated section of the store.

Also, bad news: Beer and wine don’t count for probiotics. The alcohol and acids used to ferment them do not allow the good bacteria to thrive. Darn it.

One more caution—if you drink kombucha, check the label. Many contain tons of added sugar, which will just negate the good you are doing with the probiotics.

Prebiotics:

Prebiotics are the yin to your probiotic yang. These are insoluble dietary fibers that feed the good bacteria. Almost all fresh fruits and vegetables contain prebiotics: onions, garlic, bananas, tomatoes, artichokes, asparagus, berries, you name it. Legumes, oats, and barley are good sources, too. So, it’s unlikely that you need a prebiotic supplement (regardless of what the vitamin companies tell you) as long as you eat a varied diet with lots of fruits and vegetables.

Another gut health tip: Avoid highly processed foods, high sugar intake, and artificial sweeteners.

And if you drink plant-based milk or use other plant-based dairy products, watch for an additive called carrageenan. Carrageenan is derived from seaweed and is often used as a thickener or emulsifier. Studies are now beginning to show that it can cause inflammation and digestive issues, too. The jury is still out, but you may want to find products that are carrageenan-free just to be safe.

It sounds like a lot of work to keep that delicate ecosystem in balance, doesn’t it?

But, I don’t believe Jamie Lee would steer us wrong.

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