Prebiotics and Probiotics

Yogurt with berries on top.

The combination of prebiotics and probiotics fuels and fosters a healthy microbiome.

Prebiotics

Prebiotics are highly fermentable food ingredients (dietary fibers and resistant starches) that promote changes in the microbiome that are beneficial to the host's health.115

Prebiotics prevent allergies by:

  • Selecting for microbes that are protective against allergies
  • Bolstering epithelial barriers and the immune system

By increasing the amount of prebiotics in your diet, you actively select for bacteria that are protective against allergies. Interestingly, only specific species of bacteria can break down prebiotics, so by eating prebiotics, you feed these bacteria while starving the others. Bifidobacteria and Lactobacilli are two of the species that show significant increases in abundance after prebiotic consumption. It turns out that these bacteria are highly beneficial to human health.

Prebiotics have been shown to increase epithelial barrier function, have regulatory effects on the immune system, and have anti-inflammatory properties. These effects are primarily due to short-chain fatty acids (SCFAs). SCFAs are the main metabolites produced by the bacterial fermentation of prebiotics. It is well documented that SCFAs have a range of positive effects on gut barrier function, glucose homeostasis, immunomodulation, appetite regulation, and obesity.117

Prebiotic Foods:

  • Breastmilk
  • Fruits
  • Herbs and spices
  • Legumes
  • Nuts
  • Vegetables
  • Whole grains

Probiotics

Probiotics are live microbes that provide health benefits.

Probiotics prevent allergies by:

  • Improving the health and diversity of the microbiome

Adding more probiotics to your diet improves your microbiome's health and diversity, which impacts the development and regulation of the immune system, the integrity of immunological barriers, and immune tolerance. Probiotic foods often contain various species of bacteria, such as Bifidobacteria and Lactobacilli, that positively affect health.8

Probiotic Foods:

  • Kefir
  • Kimchi
  • Kombucha
  • Miso
  • Natto
  • Pickles (without vinegar)
  • Raw cheeses: Feta, Swiss, Gouda, Cottage Cheese, Parmesan, Provolone, Raw Cheddar
  • Raw milk
  • Sauerkraut
  • Tempeh
  • Yogurt

Note: Consuming raw foods can increase the risk of food-borne illness.

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