May 2026
Probiotics & Prebiotics for a healthy gut and healthy brain
The gut brain axis is a bi-directional pathway between the brain and the digestive system. A healthy gut is linked to healthy brain function and overall wellness. Keep in mind that a large part of immune function takes place in the digestive tract and that system needs to be functioning well to fight off any potential toxins or invaders.
There are many chronic gut issues such as Crohn’s disease, irritable bowel syndrome (IBS), ulcerative colitis, that may trigger brain fog, depression, anxiety, and other mental health issues. A gut lacking “good “bacteria may cause systemic inflammation, chronic fatigue, malabsorption of vital nutrients, and even skin conditions like eczema and psoriasis.
How do we do our best to ensure that our digestive system is operating at maximum capacity with a balance of “good” bacteria?
In addition to avoiding processed foods, sugars and saturated fats, refraining from smoking or consuming alcohol, and limiting antibiotic use, research has shown that consuming prebiotic and probiotic foods contribute to a more diverse gut microbiome which helps keep the digestive tract keep at peak performance.
Probiotics are live organisms, bacteria or yeasts, that have a beneficial effect on their host. Probiotics help balance out the bacteria in the gut, leaving the beneficial bacteria that keeps the digestive system working properly.
Probiotics can be found in some fermented foods: yogurt, kefir, sauerkraut, tempeh, and kimchi. While some fermented foods contain probiotics, not all do. Processing (like baking or pasteurizing) destroys the live organisms. Sourdough bread is one example. Although the dough is fermented, which breaks down the proteins and allows for easier digestion, sourdough does not contain probiotics once baked. However, it still can be a gut healthy food.
Prebiotics are natural fiber substrates that are like fertilizer to the gut. Prebiotics support good gut health, boost immunity, help with blood sugar management, reduce inflammation, and aid in mineral absorption. Beans, legumes, dandelion greens, onions, Jerusalem artichokes, garlic, leeks, and onions are all rich in prebiotics.
Try incorporating some probiotic and prebiotic foods into your diet. Take time to enjoy the smells, textures, colors, and tastes of your food. Practice mindful eating. The gut and the brain work in tandem, so be sure to feed your gut foods that can boost your mood and brain power! Check out the links for more information and some recipe ideas.
Denise Andreas, dandreas@swcaa.org
Prebiotics – Understanding their role in gut health
Fermented foods for better gut health
9 Warning Signs of an Unhealthy Gut
Get Cultured: How Fermented Foods and Biotics Are Redefining Wellness | Videos & Movies on Vimeo