You’ve probably heard about or seen kimchi and kombucha. They are probiotics, beneficial bacteria found in foods that protect you from harmful bacteria and improve digestion. In contrast, prebiotics are plant fibers that feed probiotics. Research shows that consuming probiotics and prebiotics can help with glycemic control.

Probiotics and Fermented Foods

Both fermented and probiotic foods have microorganisms. However, probiotic foods contain more live organisms. For example, while yogurt and cheese are fermented foods, only yogurt has enough live and active cultures to be a probiotic. Also, some foods remove probiotics during processing such as beer, wine, and sourdough bread.

In summation, probiotics are living strains of good bacteria, while prebiotics are food for bacteria. Examples of both are listed below.

Probiotics

  • Yogurt
  • Kimchi
  • Sauerkraut
  • Kombucha
  • Kefir
  • Miso
  • Apple cider vinegar (with live cultures)
  • Pickles
  • Tempeh
  • Puerh tea
  • Belliwelli baked probiotic snack bar (gluten and dairy-free)

Prebiotics

  • Soybeans
  • Flax
  • Banana
  • Garlic
  • Whole grains
  • Cabbage
  • Raw leafy greens (leak, endive, chicory)
  • Onions
  • Garlic
  • Artichokes
  • Asparagus
  • Almonds
  • Legumes
  • Oats
  • Apples
  • Berries
  • Honey

Prebiotic Soda

Poppi and Olipop are prebiotic sodas that come in a variety of flavors. I tried their cola flavors, and the Poppi one tastes more like regular soda. Poppi contains apple cider vinegar, apple juice, and stevia and has only 7 grams of sugar.

You can also make prebiotic soda. I mix Bragg or  O Olive Oil & Vinegar with Zevia soda. There are also many recipes online for apple cider vinegar soda.

In addition to probiotics, ACV also contains acetic acid, which may lower high blood sugar (https://backtonaturediabetic.com/using-acidic-foods-to-lower-blood-sugar-levels/).

How Do Probiotics and Prebiotics Help With Diabetes?

It should be noted that “probiotics aren’t a proven diabetes treatment, but the notion that they might help some people with diabetes and prediabetes control their condition isn’t totally baseless, either,” says Grace Derocha, R.D., a certified diabetes care and education specialist and national spokesperson for the Academy of Nutrition and Dietetics based in Detroit, MI.

Research

The four studies below show that probiotics can help with diabetes.

  1. Probiotics reduce blood pressure and other cardiovascular risk factors in type 2 diabetes. They can also reduce insulin resistance and inflammatory markers (Do Probiotics Improve the Health Status of Individuals with Diabetes Mellitus? A Review on Outcomes of Clinical Trials – PMC (nih.gov)).

2. A review in the December 2020 Current Geriatrics Report states, “Traditional fermented foods can be considered great helpers in the complementary and alternative treatment of diabetes, improving mechanisms such as glycemic control, recovery or maintenance of body weight, and antioxidant capacity” ((PDF) Traditional Fermented Foods as an Adjuvant Treatment to Diabetes (researchgate.net))

3. A review published in December 2018, Nutrients determined that fermented foods “significantly reduced the diabetic-associated health complications by increasing the antioxidant capacity and anti-inflammatory machinery of the host systems.”

4. Finally, “selected studies suggest that specific strains of probiotics, such as L. rhamnosus GG and B. animalis, could serve as adjuvant therapies for T2DM management. In conclusion, our findings suggest that incorporating probiotics into T2DM management strategies could offer potential benefits in terms of glycemic control, insulin sensitivity, and inflammation reduction. More research studies, particularly randomized controlled trials, are required to establish conclusive evidence and determine optimal probiotic strains and dosages” (Probiotics and Their Role in the Management of Type 2 Diabetes Mellitus (Short-Term Versus Long-Term Effect): A Systematic Review and Meta-Analysis – PMC (nih.gov)).

Prebiotics are Also Good for the Brain

A study reveals that two plant fiber prebiotics, inulin, and fructooligosaccharides (FOS), improve memory test scores in adults over 60. Researchers split thirty-six twin pairs over 60 years old. One twin was assigned the prebiotics while the other received a placebo. The twin consuming the inulin or FOS scored higher on a cognitive test three months later (Cheap Daily Supplement Seems to Boost Brain Function in Older Adults: ScienceAlert).

Side Effects

You may experience gas, bloating, diarrhea, and mild cramping when first consuming probiotics and prebiotics. They should be consumed cautiously in patients with immunocompromised systems because they can cause infection or pathogenic colonization. Drink lots of water to flush out toxins. Drinking water will also help you digest the fiber and avoid constipation (https://backtonaturediabetic.com/if-you-have-diabetes-fiber-is-your-friend/).

Probiotic Supplement

If you want an oral probiotic, look for third-party tested supplements (https://backtonaturediabetic.com/how-to-find-quality-diabetic-supplements/).

Conclusion

Prebiotics and probiotics improve gut health. Many of these foods are also high in fiber and other nutrients. They also help with blood sugar control and memory, another great reason to consume them. 

Quote

Nobel laureate Eli Metchnikoff said “the majority of diseases begin in the digestive tract when “good” bacteria are no more able to control “bad” bacteria.”

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