Gut health: Understanding the role of probiotics in your diet
Recent studies have shown that long-term use of probiotics, particularly from fermented foods like yoghurt, can improve gut diversity and reduce inflammation in the gut, leading to better overall health.
Over the last few years, there has been a lot of buzz about gut health. But what does it mean and why are probiotics such a big deal?
To truly understand their significance, we need to delve into the science behind gut health and how probiotics contribute to keeping our digestive systems in balance.
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To shed more light on this topic, The Eastleigh Voice spoke to Wincate Wangari, a nutritionist and dietician based in Nanyuki, who shared her insights on gut health.
Gut health, as Wangari explains, refers to the balance and condition of the microorganisms living in your digestive system. These microorganisms, including bacteria, fungi and viruses, make up the gut microbiome, play a crucial role not just in digestion but also in our overall well-being.
“Much like a garden thrives in a balanced environment, our gut also needs a healthy balance of good and bad bacteria,” Wangari says.
“When this balance is disrupted, it leads to a condition known as dysbiosis. This imbalance can cause various health issues including digestive problems, a weakened immune system and even mental health challenges such as anxiety or depression.”
Wangari also highlighted the important connection between the gut and brain, often referred to as the gut-brain axis.
“Everything in your body is all connected. Gut health is not just about digestion, it impacts your immunity, metabolism and even your mood,” she says.
“Taking care of your gut should be a priority if you want to stay healthy.”
Role of probiotics in gut health
Probiotics are live microorganisms that provide health benefits when consumed in sufficient amounts.
They are often called “good” or “friendly” bacteria because they help maintain a healthy balance of gut bacteria. You can find probiotics in foods like yoghurt, kefir, kimchi, sauerkraut, and other fermented foods, as well as in supplement form.
“Bad” bacteria in the gut can be caused by several factors, including poor diet, use of antibiotics, high stress levels and lack of sleep.
Diets high in processed foods, sugars and unhealthy fats can feed harmful bacteria, allowing them to thrive. Stress and inadequate sleep can weaken the immune system, further contributing to the growth of bad bacteria and disrupting the balance of the gut microbiome.
So, Wangari says the main role of probiotics is to help restore balance in the gut.
“When harmful bacteria start to dominate, often after taking antibiotics, which kill all the bacteria, (good and bad) probiotics can step in and bring things back into balance,” she says.
They also help in digestion, particularly for those with lactose intolerance, as certain probiotics can help break down lactose, making dairy easier to digest.
“Fermented foods like yoghurt are fantastic sources of probiotics,” Wangari says.
“They’re not only great for gut health but also for improving nutrient absorption and boosting immunity.”
Wangari says that probiotics are also essential for nutrient absorption. They help synthesise vitamins such as B vitamins and vitamin K and enhance the absorption of important minerals like calcium, magnesium and iron.
This means your body can better utilise the nutrients from your food, leading to improved energy levels and a stronger immune system.
How do probiotics work?
The effectiveness of probiotics depends on their ability to colonise your gut and interact with your immune system.
“After consumption, probiotics travel through the digestive tract, where they compete with harmful bacteria for space and resources. They also produce substances that inhibit bad bacteria, helping to prevent overgrowth,” she says.
Recent studies from 2024 have shown that probiotics can help increase the variety of good bacteria in your gut, which is important for keeping your gut healthy. Probiotics also boost your immune system, helping your body fight off infections.
Probiotics vs. prebiotics
While probiotics are the beneficial bacteria that improve gut health, prebiotics are the food that supports the growth of these bacteria.
“Prebiotics are generally types of fibre that your body cannot digest, but your gut bacteria can feed on. Foods like garlic, onions, bananas, and asparagus are excellent sources of prebiotics,” she says.
“Think of it like this: probiotics are the seeds in your gut garden, and prebiotics are the fertiliser that helps them grow. By including both in your diet, you create the ideal environment for your gut to thrive.”
Wangari explains that maintaining a healthy gut is essential for everyone, whether you are an adult or a child as a balanced gut not only supports digestion but also strengthens the immune system and improves mental well-being.
“Prebiotics help probiotics work more effectively, so make sure your diet includes both,” she advises.
“A healthy gut can help reduce bloating, improve energy levels and even positively impact your mood.”
Can you take probiotic yoghurt or make your own?
Many Kenyans are accustomed to using probiotic yoghurts to introduce probiotics into their diets. Supermarkets offer a variety of brands that label their yoghurts as containing live and active cultures.
“These yoghurts are a good source of probiotics, especially those with live strains like lactobacillus and bifidobacterium, if you check the label,” Wangari says.
“However, while store-bought yoghurts are convenient, not all of them provide enough probiotics to offer substantial health benefits.”
Wangari notes that it is crucial to choose unsweetened yoghurts with live cultures and minimal added sugars as excess sugar can feed harmful bacteria in your gut, meaning you might end up undoing the benefits of probiotics altogether.
“If you're feeling adventurous, you can also make your own yoghurt at home. Homemade yoghurt is rich in probiotics and allows you to control exactly what goes into it, providing a fresh and natural source of beneficial bacteria for your gut,” she advises.
Are probiotics safe?
For most people, probiotics are safe and well-tolerated. However, if you have a compromised immune system or are dealing with serious health conditions, it is advisable to consult a healthcare provider before introducing probiotics into your diet.
Recent studies have shown that long-term use of probiotics, particularly from fermented foods like yoghurt, can improve gut diversity and reduce inflammation in the gut, leading to better overall health. But, as Wangari points out, “It’s important to be mindful of the sources of probiotics you are consuming. Choose quality over quantity.”
“Gut health plays a pivotal role in your overall well-being, and probiotics are key to maintaining a balanced microbiome. By restoring the balance of bacteria in your gut, supporting digestion, improving nutrient absorption, and boosting immunity, probiotics can enhance your health in many ways,” she says.
Whether you enjoy probiotic-rich foods like yoghurt, kefir, and kimchi, or prefer supplements, making probiotics a regular part of your diet can lead to better digestion and improved immune function.
“Remember, a healthy gut is a long-term investment. Combine a diet rich in probiotics and prebiotics, along with physical activity and good sleep, to keep your gut (and your whole body) in the best shape possible,” Wangari says.
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