Your digestive tract serves as an essential barrier against harmful pathogens. As food traverses through the small and large intestines, it encounters specialized cells that absorb vital nutrients, allowing them to enter the bloodstream. A key element in maintaining a robust defense is the presence of a “tight” mucosal barrier that lines the gut. This barrier acts as a formidable shield, preventing any pathogens lurking in the gut from permeating into the bloodstream. However, an impaired or permeable gut lining can compromise this defense mechanism, rendering us more susceptible to infections and inflammation. This is where probiotics and prebiotics come into play. These beneficial substances work in tandem to support and strengthen the gut, helping to maintain a healthy and “tight” digestive tract. By promoting a balanced gut microbiota, probiotics and prebiotics contribute to overall digestive health and bolster our immune system’s frontline defense.

Probiotics

Probiotics are live microorganisms found in fermented food that have beneficial qualities for your body, such as maintaining gut integrity. Foods that are rich in probiotics include yogurt, kefir, sauerkraut, kimchi, miso, kombucha, tempeh, pickles, and cheese. These foods help to diversify and enrich your gut microbiome and make it more effective at fighting infection.

Prebiotics

Prebiotics are fibers that you can’t metabolize and use for energy, but your gut microbiota can! Prebiotics get broken down to create short-chain fatty acids which then are used as food for the good bacteria in your gut, aid in mucus production, and play a role in immunity. Prebiotics keep your gut microbiome thriving. Food sources include potatoes, beans, whole grains, asparagus, garlic, onions, leeks, apples, stone fruits, tomatoes, and more.

Even though probiotics and prebiotics play an important role in the immune system, there is little evidence suggesting that supplementing with them prevents upper respiratory infections. Instead, focus on including food sources with pre and probiotics in your everyday diet to gain the benefit of an overall healthy gut and immune system.