Think Balance: The Key to Building a Healthier Gut

If you have been getting more interested in improving your gut health, we don’t blame you! Gut health has been a major topic on social media these last few years, particularly because of its importance in making us feel lighter and more energetic. And as you scour these gut health TikToks and articles, you probably come across the words “probiotics” and “prebiotics.” But what are they and what do they do for your gut?

Your gut microbiome is made up of bacteria, fungi, and viruses. It sounds scary, but they actually break food down into nutrients, aiding in digestion (1). This is where probiotics and prebiotics come into play; they feed your gut good bacteria. But don’t get freaked out by bacteria! There is good and bad bacteria everywhere in your body — primarily in your gut — and it is ideal to reach equilibrium. Let’s discuss how to achieve this, because it could be the key to truly optimizing your gut.

The Lowdown on Bacteria

To achieve balance, the good bacteria in your digestive tract multiply so that the bad bacteria don’t take up as much space (1). When there is plenty of variety of good bacteria, your immune system may be boosted, signs of depression may decrease, and your heart health can improve (2, 3). This bacteria also forms vitamin K, which helps with blood clotting (2).

Long story short, good bacteria keeps bad bacteria in check so that there is no hostile takeover! If there is too much bad bacteria multiplying, it can lead to conditions such as Crohn’s disease, ulcerative colitis, and irritable bowel syndrome (IBS) (1). This is why equilibrium is important, and you can reach it by adding probiotics and prebiotics into your diet.

What Are Probiotics?

Probiotics are live microorganisms that maintain or improve the good bacteria in your body (1, 2). Some probiotic foods are (1, 3):

● Yogurt (the ones with active or live cultures) 

● Sauerkraut

● Kimchi

● Kefir

● Pickled vegetables 

They contain beneficial bacteria such as lactobacillus and bifidobacterium (4). These foods are also considered as fermented foods, meaning they underwent the process of their sugars being broken down by yeast or bacteria.

What Are Prebiotics?

Prebiotics are usually found in foods that are fiber-based; they’re the ones that feed your good bacteria (2, 5). Some prebiotic foods are (1, 2):

● Beans

● Garlic

● Onions

● Soybeans

● Asparagus

● Bananas

The fiber in these foods cannot be digested by humans, so they instead feed the good bacteria (2). This bacteria also takes these types of fiber to form a short chain fatty acid called butyrate (2). Butyrate is the main energy source for your colon cells and — along with reducing inflammation and boosting immunity — may reduce your colon cancer risk (6).

What Are Synbiotics?

There is also a category of synbiotics, which is a supplement mixture of probiotics and prebiotics to get the full effects of each (1, 5). Since probiotics and prebiotics do work together, this does make sense, though you don’t necessarily have to go out and buy synbiotic supplements. You can simply consume both probiotics and prebiotics through different recipes! Some examples are dipping banana slices into yogurt or eating asparagus with sauerkraut. But if you are just not a big fan of these types of foods, ask your doctor about taking supplements to get similar effects.

On Your Way to a Healthy Gut

Now that you know all about probiotics, prebiotics, and their functions toward your gut health, consider adapting a rich diet consisting of fruits, vegetables, and whole grains to get the benefits of a healthy digestive system. And do you know what the perfect companion to this diet is? The Plug! Our drink and pills can pair wonderfully with a balanced diet, stopping bloating in its tracks and improving gut health over time.

It is never too late to start taking care of your gut health, PlugFAM. Look after your gut, and your gut will look after you!

Bibliography

1. How Your Gut Health Affects Your Whole Body [Internet]. WebMD. Updated 2025 Feb 20. Available from: https://www.webmd.com/digestive-disorders/ss/slideshow-how-gut-health-affects-whole-body 

2. Lewis S. Prebiotics vs. Probiotics for Gut Health [Internet]. Healthline. Updated 2026 Feb 13. Available from: https://www.healthline.com/nutrition/probiotics-and-prebiotics 

3. Palsdottir H. 11 Probiotic Foods That Are Super Healthy [Internet]. Healthline. Updated 2024 Aug 23. Available from: https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods#_noHeaderPrefixedContent 

4. Probiotics: Usefulness and Safety [Internet]. NIH: National Center for Complementary and Integrative Health. Updated 2019 Aug. Available from: https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know 

5. What are probiotics and prebiotics? [Internet]. Mayo Clinic. Updated 2025 Apr 25. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065#:~:text=Probiotics%20are%20foods%20or%20supplements,as%20food%20for%20human%20microflora 

6. The Health Benefits and Side Effects of Butyrate [Internet]. Cleveland Clinic. 2022 July 11. Available from: https://health.clevelandclinic.org/butyrate-benefits#:~:text=Butyrate%20is%20produced%20when%20%E2%80%9Cgood,named%20for%20their%20chemical%20structure