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Prebiotics and Probiotics: Ask The Experts

10th May 2021

10th May 2021

By Shivraj Bassi

If you’re someone that struggles with your gut health – whether that be bloating, digestion, abdominal pain or anything in between, you’re probably on the hunt for a natural and effective solution to your problems. Making a small change and introducing prebiotics and probiotics into your diet can be hugely beneficial to your health and minimise the appearance of those unwanted symptoms. 

To celebrate the launch of our new product, The Digest Capsules, we spoke to Nutritionists Drew Price and Kim Pearson, to get the complete low down on these supplements. We have constructed this nifty beginner guide to get you in the know. Our newly formulated product The Digest Capsules feature a powerful blend of healthy, research-backed ingredients to help you take control of your gut health.

But before we get into the expert advice with Drew and Kim, let’s go through the basics. 

Gut Health 101

Firstly, we can’t start talking about supplements without laying down the foundations around gut health – the key is to build a strong base. 

We can’t stress enough how important your gut is for your overall health. Drew echoed this, as “the gut – as far as the body goes – is the biggest surface area interacting with the outside world”. As a result, “the environment and what’s going on has profound consequences for many facets of health and function” – and he’s not wrong. 

The bacteria in your gut are an incredibly important aspect of your general health. They help with a lot of important functions and play a key part in the smooth running of your digestive system. Home to multiple million organisms, bacteria types and microbes, the happenings of your gut can probably be best described as organised chaos. Whilst the stomach’s main purpose is to aid digestion, this isn’t the only process that the gut takes care of. Inhaling nutrients and eliminating waste, your gut is in constant use and requires care just as much as your heart and brain. 

What are Prebiotics? A Quick Overview 

Prebiotics are most simply described as a plant fibre that makes your gut work better. Commonly found in carbohydrates, your body breaks down this fibre as we cannot digest it. Friendly bacteria in your gut digests this, as well as performing many other vital functions.

Examples of foods that contain prebiotics include bread, artichokes, cocoa, leeks, onions and bananas. 

Benefits of Prebiotics 

  • Enhanced Calcium Absorption 
  • Reduces Bloating
  • Reduces Constipation
  • Reduces Gas and Diarrhoea 

What are Probiotics? A Quick Overview

Probiotics are live bacteria that have the ability to restore your tummy’s natural bacterial balance to healthy levels, and the great news is they are easily integrated into your diet. These live bacteria can be found in both certain foods and fitness supplements. 

Many people choose to add these foods or supplements to their morning yoghurt – which is also a great and extremely popular example of a prebiotic. 

Benefits of Probiotics

Different strains of probiotics have been found to address a range of different health conditions – some of which may surprise you. Depending on the possible health symptom you want to address, it’s important to make sure you’re picking the right probiotic for you. 

The benefits of probiotics include a range of health and wellness wins, including: 

  • Prevents Uncomfortable Gut Symptoms 
  • Mental Health Benefits
  • Helps Keep A Healthy Heart
  • Keep Allergies Under Control
  • Boost Your Immune System
  • Protects You Against Infection 
  • Weight Loss Assistance

Now we’ve gone through the 4-1-1 surrounding all things Prebiotics and Probiotics, we wanted to get an expert opinion. We asked our Innermost team some of their burning questions surrounding this topic, so that we could get a better idea around how (and if) we should be integrating these supplements into our diets. Kim and Drew got back to us with their opinions, and we thought you’d be interested to hear what they had to say…

Ask The Experts: 

How do I know if I should be taking these supplements? 

    When discussing this popular question with the experts, Kim stated that it's worth taking prebiotics “if you have taken a course of antibiotics or if you struggle with digestive issues like bloating or other IBS symptoms”. 

    Drew agreed with this, but expanded slightly, explaining that it’s a great idea to take a look at your diet if you’re not sure. He advised us to look for the sources of fibre in your diet, and if you’re lacking particularly in this area, it might be time to consider taking probiotics. He also noted that “for most people, the addition of pre and probiotics are going to be of benefit” – but again, this is personal, and should be considered on an individual basis.

    If you’re still not convinced, Drew didn’t stop there. The nutritional whizz explained that “it’s difficult to overstate how profound the impact of these things may be, and currently research is looking at a huge number of areas”. If that’s not convinced you to pay more attention to your diet, we’re not sure what will.

    Are there any risks of taking prebiotics and/or probiotics?

      Drew was eager to reassure that whilst “we can be nervous about bacteria” there are many that we need for everyday functioning. This means “for most people the addition of pre and probiotics are going to be of benefit, often of great benefit for general health, however if you have specific issues involving damage to or disorders of the gut, specific immune system issues etc then they may not be advisable.”

      Do I need to consult with my doctor before taking these supplements?

      Both Kim and Drew were keen to state that it’s hard to give any blanket advice – as with all things when it comes to your health and wellbeing, advice should be sought on a very individual basis. Kim also added that “if you have a health condition or are taking regular medication prescribed by your doctor you should check with your GP before taking a new supplement”.

      Prebiotics vs. Probiotics – can I take them together?

        Both Kim and Drew agreed that both biotics can be taken together, providing that you are maintaining a healthy and varied diet. Amazing

        Lastly – what are your personal favourite food sources of these biotics?

          Kim’s probiotic favourites included sauerkraut, miso soup and coconut yoghurt, and her prebiotic go-to's are artichokes, asparagus, berries, garlic and onions. Drew, on the other hand, tends to opt for root vegetables and fruits for his prebiotic fix, and fermented food such as kimchi, yoghurt and kefir to maintain is probiotic levels. 

          A real mixed bag, then!

          Top Tips:

          • Always make sure to take prebiotics and probiotics with your substantial meal.
          • Drink a glass of water before taking your supplements.
          • Take these supplements for at least a month. 
          • Follow the correct supplement dosage on the label. 

          If you’re after some expert nutritional advice, get in touch with Drew or Kim. With years of expert experience and award-winning programmes, you’re in great hands.

          Summary

          Following our chats with both Kim and Drew, if we weren’t firmly convinced of the benefits of digestive supplements and taking care of our gut health – we are now. There are some great prebiotic benefits and the probiotic benefits are fab too. 

          If you're still struggling for some inspiration when it comes to great foods that are high in prebiotic and probiotic benefits, we've got some more below:

          • Miso
          • Kombucha
          • Pickles
          • Gouda 
          • Mozzarella
          • Garlic
          • Apples
          • Barley

          PS – We might be biased, but a daily digestive supplement like our shiny new product The Digest Capsules is a great way to make a small step everyday towards a healthy gut. Why not test it out?

          References 

          • Drew Price Nutrition. (2021). Drew Price Nutrition Consultancy. Click here.
          • Kau, A. L., Ahern, P. P., Griffin, N. W., Goodman, A. L., & Gordon, J. I. (2011). Human nutrition, the gut microbiome and the immune system. Nature, 474(7351), 327-336. Click here.
          • Kim Pearson Nutrition. (2021). Click here.
          • Quigley, E. M. (2013). Gut bacteria in health and disease. Gastroenterology & hepatology, 9(9), 560. Click here

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          Gut Health Tests
          Let's talk about gut health tests – you know, those trendy kits that promise to analyze the bacteria in your gut and give you ALL the answers. Seems like everywhere you turn these days, someone's pushing them on you, asking you to mail off your poo for a pricey test. I teamed up with one of Innermost's resident nutritionists, Sophie Gastman, to dig into the truth behind these tests First things first, what are gut health tests? Essentially, they’re marketed as a way to assess the balance of bacteria in your gut. All you have to do is collect a stool sample, ship it off, and wait for your results to roll in. Companies who offer these tests will most likely offer to sell you a ‘'personalised’' probiotic or prebiotic based on your results, along with some ‘'personalised'’ (but what definitely looks like generic) dietary and lifestyle recommendations. It all sounds simple enough, but here's where things get murky. Sophie has been looking into the validity of these tests, and she’s a bit skeptical.  "HERE'S WHY" Accuracy: These tests only give you a snapshot of your gut microbiome at one point in time. Your gut bacteria can change in as little as 24 hours based on what you eat and how you live, so by the time you get your results, they might already be outdated. Plus, different methods to study the same samples can also give wildly different results. So, if you sent your sample off to two different companies, one might say you have a lot of one type of bacteria, while the other says it’s barely there. Lack of Evidence: Despite years of research, we're still in the dark about which gut microbes are linked to specific health outcomes. So, any test claiming to have all the answers is just too good to be true. For example, scientific studies suggest that knowing what’s in your gut might not actually help with understanding or treating diseases like IBS. Lack of Actionable Insights: Even if these tests could accurately assess your gut, the recommendations they provide are often based on shaky science. Plus, they're so complex that even the experts struggle to make sense of them. Lack of Knowledge: Let's face it, most of us aren't microbiologists. So when these tests dump a ton of complicated info in our laps, it's more likely to leave us scratching our heads than feeling empowered. To make matters worse, these tests can cost a lot of money. We think rather than blowing your hard-earned cash on a gut health test, why not focus on some tried-and-true strategies to support your gut? Cue Sophie with her top six tips to better gut health Diet: Fill your plate with a rainbow of fruits, veggies, whole grains, and legumes to keep your gut happy. Aim for 30 plant points a week (a point for every new plant you eat) - this number seems to be the sweet spot for making the most difference to your gut health. Chill: Stress can wreak havoc on your gut, so find ways to unwind, whether it's through meditation, exercise, or just shooting the breeze with a friend. Hydrate: Keep the water flowing to keep things moving smoothly in your digestive system. Sleep: A good night's sleep does wonders for your gut, so aim for 7-9 hours of shut-eye each night. Ferment: Add some fermented foods like yogurt, kimchi, and sauerkraut to your diet for a boost of gut-friendly probiotics. Supplement: Innermost's The Digest Capsules contain prebiotics and probiotics to keep your gut bacteria thriving, along with digestive enzymes and ginger. Combine them with all the points mentioned above to help your gut bacteria thrive. So there you have it – supporting your gut health doesn't have to be complicated or break the bank. Just focus on the basics and make some small lifestyle tweaks, and you’ll be well on your way to a healthier gut for a fraction of the price, and without the need to mail your poo off to some complete stranger. Read more
          The Real Deal on Continuous Glucose Monitors (CGMs)
          Imagine a gadget that gives you real-time insights into how your body reacts to every meal, promising to boost your athletic performance and improve your eating habits. Sounds amazing, right? But is there enough scientific research to back these claims? I recently sat down with one of Innermost's resident nutritionists, Isabelle Spellissy, to cut through the hype and see what CGMs are really all about and what they’ve actually been proven to achieve.  "What Are CGMs?" Continuous Glucose Monitors track your blood sugar levels around the clock. They use a small sensor typically attached to your arm, and allow you to check your glucose levels on your phone. This tech provides info on how your glucose levels fluctuate based on what you eat, your exercise routines, stress, and sleep patterns.For diabetics, CGMs are a game-changer, helping them maintain their glucose levels within a target range and improving their health outcomes. But now, manufacturers are marketing CGMs to everyone, not just diabetics, with promises of optimising blood sugar for peak physical and mental performance. This trend, pushed by personalised nutrition companies, has sparked a surge in interest from non-diabetics who are eager to try them out. "The Promises of CGMs" For those without diabetes, CGMs are touted with several shiny benefits, all aimed at boosting health, wellness, and performance: Metabolic Health Monitoring: Get a grip on how food, exercise, and lifestyle choices impact your glucose levels. Nutritional Guidance: See how different foods affect you, helping you choose meals that keep your blood sugar stable. Stress and Sleep Insights: Understand how stress and sleep affect your glucose levels, helping you manage both better. Early Detection of Insulin Sensitivity Issues: Spot early signs of insulin resistance or prediabetes, giving you a chance to make changes before it’s too late. "The Reality Check" While CGMs sound amazing, there are some serious caveats: Cost: These devices aren’t cheap, and if you’re not diabetic, insurance probably won’t cover them. Lack of Clinical Guidelines: No clear or established guidelines exist for non-diabetics using CGMs, which can lead to confusion and misinterpretation. Psychological Impact: Constant monitoring can make you anxious and might lead to obsessive behaviors and excessive self-monitoring. Overemphasis on Glucose Levels: Fixating on glucose can distract from other important health factors like overall nutrition, fitness, and mental well-being. Potential for Misuse: Misreading the data can lead to unhealthy eating habits or extreme diets based on short-term glucose responses. Limited Proven Benefits: The clinical benefits of CGMs are still being studied, with research currently indicating that there isn’t enough evidence to support significant health benefits.  "What Can You Do?" Instead of parting with your hard earned cash and jumping on the CGM bandwagon, here are some proven alternative strategies to boost your health: Dietary Modifications: Eat whole, nutrient-rich foods. Balance your meals with carbs, proteins, and fats to maintain steady energy levels. Meal Routine and Portion Control: Stick to a meal schedule and watch your portion sizes to avoid energy crashes. Keep Tracking: Use a food journal or app to track what you eat and how it affects you. This can help to make informed choices about your food intake and adjust as needed. Regular Exercise: Mix in cardio, strength training, and flexibility exercises to improve your fitness and mood. Gut Health: Eat fiber-rich and fermented foods to support your gut. Consider prebiotics and probiotics for an extra boost. Feel free to check out The Digest Capsules. Hydration: Drink plenty of water. Proper hydration is essential for overall health, energy levels, cognitive function, and athletic performance. We’ve got something coming soon that could help with that. Watch this space. By focusing on these holistic lifestyle changes, you can enhance your diet, performance, gut health, mood, and stress levels without needing a CGM. To wrap it up, the buzz around CGMs for non-diabetics is growing, and we might see more benefits and guidelines with further research. But for now, if you’re living a healthy lifestyle, you probably don’t need one of these gadgets. Some people are excited about their potential, but it’s best to approach CGMs cautiously and consult healthcare professionals to make sure you’re using them safely and effectively. Stay smart and keep it simple. References: Beck, R. W., Riddlesworth, T., Ruedy, K., Ahmann, A., Haller, S., Kruger, D. F., ... & Bergenstal, R. M. (2017). Continuous glucose monitoring versus usual care in patients with type 2 diabetes receiving multiple daily insulin injections: a randomized trial. Annals of Internal Medicine, 167(6), 365-374. Basu, A., Dube, S., & Basu, R. (2019). Continuous glucose monitoring: a powerful tool for the non-diabetic population. Expert Review of Medical Devices, 16(11), 903-913. Pettus, J. H., Edelman, S. V., & Price, D. A. (2020). How Patients with Type 1 Diabetes Use Continuous Glucose Monitoring Data and Make Insulin Dosing Decisions. Endocrine Practice, 26(6), 625-630. Read more