Gut Health 101: Probiotics, Fiber & Your Microbiome | Medicine Center Pharmacy

Bloating, constipation, fatigue, food intolerances and even changes in mood may seem unrelated. But they can all have one thing in common: your gut.

Gut health has become one of the most talked-about areas of nutrition and wellness—and for good reason. The trillions of microorganisms living in our digestive tract, collectively known as the gut microbiome, interact with digestion, immune function, metabolism and other systems throughout the body.

On a recent episode of Health Matters with the Medicine Center Pharmacy, pharmacist Brad White spoke with Joy Benjamin, registered dietitian, master certified life coach and certified personal trainer with AultCare, about practical ways to support a healthier gut.

Here are some of the most important takeaways from their conversation.

What Is the Gut Microbiome?

Your digestive tract contains a vast community of bacteria and other microorganisms known as the gut microbiome.

Not all bacteria are harmful. In fact, beneficial bacteria perform important functions within the digestive system and interact with many processes throughout the body.

According to Benjamin, supporting a diverse population of beneficial bacteria should be one component of an overall healthy lifestyle.

An imbalance within the intestinal microbial community is sometimes referred to as dysbiosis.

Signs Your Gut May Need Some Attention

Digestive symptoms are often the most noticeable signs that something isn't working as well as it should.

Common symptoms can include:

• Bloating

• Excessive gas

• Constipation

• Diarrhea

• Abdominal discomfort

• Heartburn

• Changes in food tolerance

Benjamin also discussed how gut health may interact with areas beyond digestion, including immune function, energy levels, metabolism and the gut-brain connection.

These symptoms aren't proof that you have an unhealthy microbiome, however. Persistent or unexplained symptoms should be discussed with your healthcare provider rather than self-diagnosed as a "gut health" problem.

Improving Gut Health Starts With Food

With countless probiotic supplements and gut-health products available, it's easy to assume better gut health starts with buying something.

Benjamin recommends starting somewhere much simpler: your diet.

A gut-friendly eating pattern emphasizes whole, minimally processed foods and a variety of plant foods, including:

• Fruits

• Vegetables

• Beans and legumes

• Whole grains

• Nuts and seeds

• Healthy sources of fat

• Fermented foods

Fiber is especially important because certain fibers provide nourishment for beneficial gut bacteria.

A practical goal Benjamin recommends is to begin incorporating at least one vegetable with lunch and dinner and fruit with meals or as a snack.

You don't have to completely change your diet overnight. Small changes that you can maintain are more valuable than an aggressive diet you abandon after two weeks.

Soluble vs. Insoluble Fiber: Why You Need Both

Not all fiber behaves the same way in your digestive system.

Soluble fiber absorbs water and can help support normal stool consistency and movement through the digestive tract. Sources include foods such as:

• Oats

• Beans

• Carrots

• Sweet potatoes

• Pears

• Peaches

Insoluble fiber adds bulk and is commonly found in foods such as:

• Leafy greens

• Broccoli

• Cauliflower

• Brussels sprouts

• Cabbage

• Cucumbers

• Peppers

Both types have a place in a healthy diet.

However, suddenly increasing large amounts of fiber—particularly certain raw vegetables—may cause bloating or digestive discomfort in some people. Increase fiber gradually and make sure you're also drinking adequate fluids.

An Interesting Gut-Health Trick: Resistant Starch

One particularly interesting topic from the Health Matters conversation was resistant starch.

When certain carbohydrate foods are cooked and then cooled, some of their starch changes into resistant starch.

Examples can include:

• Potatoes

• Rice

• Pasta

Resistant starch isn't completely digested in the small intestine. Instead, some reaches the colon, where it can be fermented by gut bacteria.

That means yesterday's refrigerated potatoes or rice may behave somewhat differently in your digestive system than when they were freshly cooked.

What Foods Can Work Against Gut Health?

Just as some foods support a healthy dietary pattern, routinely eating large amounts of highly processed foods can crowd healthier choices out of your diet.

Benjamin recommends limiting foods and beverages high in:

• Added sugars

• Highly refined carbohydrates

• Poor-quality fats

• Excessive alcohol

Rather than trying to label individual foods as "good" or "bad," look at your overall eating pattern.

One useful strategy is to spend more of your grocery trip choosing fresh and minimally processed foods—produce, lean proteins, dairy, eggs and other basic ingredients—and less time relying on heavily processed packaged foods.

Fermented Foods: Food Before Supplements

Another way to introduce microorganisms associated with fermented foods into your diet is to eat a variety of fermented foods.

Options include:

• Plain yogurt with live cultures

• Kefir

• Sauerkraut

• Kimchi

• Fermented pickles

• Miso

• Some kombucha products

Check labels carefully. Some yogurts and kombucha beverages contain significant amounts of added sugar.

If fermented foods are new to you, Benjamin recommends starting small. A teaspoon of sauerkraut or kimchi, for example, may be enough to begin experimenting rather than immediately eating a large serving.

Probiotics vs. Prebiotics: What's the Difference?

These two terms are easy to confuse.

An easy way to remember them is:

Probiotics = microorganisms.
Prebiotics = substrates—often certain fibers—that beneficial microorganisms can use.

In other words, probiotics can introduce microorganisms, while prebiotic foods help provide nourishment for bacteria already living in your digestive tract.

Foods containing prebiotic fibers include foods such as garlic, onions, leeks, certain fruits, vegetables, legumes and whole grains.

This is why simply taking a probiotic without improving your overall diet may have limited value.

As Benjamin put it during the discussion, you can't "out-supplement a bad diet."

Should You Take a Probiotic With an Antibiotic?

Antibiotics can affect the intestinal microbiome along with the bacteria they're intended to treat.

For some patients, a probiotic may be appropriate during or following antibiotic therapy, but the specific product, strain, timing and duration can matter.

Yogurt containing live cultures can be part of a healthy diet, but yogurt isn't necessarily interchangeable with a probiotic supplement—and probiotic supplements themselves aren't all equivalent.

If you're taking an antibiotic and considering a probiotic, ask your Medicine Center pharmacist which product may be appropriate and how to separate it from your medication when necessary.

Your Gut and Your Immune System

The gastrointestinal tract has an extensive immune system and serves as an important interface between your body and the outside environment.

The microbiome interacts with that immune system, which is one reason researchers continue to investigate relationships among diet, intestinal bacteria, inflammation and immune function.

Supporting gut health therefore isn't simply about avoiding bloating. It's part of a much larger picture of overall health.

The Gut-Brain Connection

Have you ever felt "butterflies" before a stressful event or experienced digestive problems during a difficult week?

That's not your imagination.

Your gastrointestinal tract and brain communicate through what scientists call the gut-brain axis, involving neural, hormonal and immune pathways, including the vagus nerve.

Stress can affect digestion, while gastrointestinal signals can influence how we feel.

This relationship is another reason gut health shouldn't be viewed strictly as a nutrition issue.

Don't Forget About Stress and Sleep

Food receives most of the attention in discussions about gut health, but lifestyle matters too.

Benjamin emphasized two major factors:

Stress: Chronic stress can influence gastrointestinal function and the gut-brain axis.

Sleep: Adequate sleep supports normal metabolic, immune and neurological function and may also influence the composition and function of the microbiome.

Improving gut health therefore means looking beyond the supplement aisle.

Think about the bigger picture:

Nutrition + sleep + physical activity + stress management + appropriate medical care.

How Quickly Can You Improve Your Gut Health?

There isn't one universal timeline.

Dietary changes can alter aspects of the gut microbiome relatively quickly, but improvement in symptoms can take days, weeks or longer depending on the person, diet, medications and underlying health conditions.

The key is consistency.

Instead of attempting a complete lifestyle overhaul, start with one or two achievable changes:

1. Add a vegetable to lunch and dinner.

2. Eat fruit instead of a highly processed snack several times per week.

3. Experiment with a fermented food.

4. Gradually increase fiber.

5. Reduce sugary beverages and heavily processed foods.

6. Prioritize adequate sleep.

7. Find a sustainable strategy for managing stress.

Those seemingly small decisions add up.

Have Questions About Probiotics or Gut Health?

The supplement aisle can be confusing. Probiotic products may contain different organisms, strains and quantities, and more isn't necessarily better.

Medicine Center Pharmacy pharmacists can help you evaluate probiotic and supplement options, check for potential medication considerations and determine when it's appropriate to talk with your healthcare provider.

Visit Medicine Center Pharmacy in Canton, Louisville, Minerva or New Philadelphia, or contact our pharmacy team with your questions.

Watch the Full Health Matters Episode

Want to hear the complete conversation?

Watch pharmacist Brad White's interview with registered dietitian Joy Benjamin as they discuss the gut microbiome, fiber, fermented foods, probiotics, prebiotics, stress, sleep, immunity, weight management and more on Health Matters with the Medicine Center Pharmacy.

Watch the Gut Health episode of Health Matters on YouTube:

Thanks for listening today! We’d like to remind our listeners, if you suspect you have a medical issue, please contact your healthcare provider. Thanks to our sponsor Aultman Health System. As always, we thank our listeners for joining us on Health Matters with the Medicine Center Pharmacy. Have a healthy week and we’ll see you again next Friday right here on News Talk 1480 WHBC.

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