PROBIOTICS AND PREBIOTICS: WHAT ARE THEY?
Probiotics are“ good” bacteria that live in your gut and help keep things running smoothly. You can find probiotics in foods like yogurt with live, active cultures, certain cheeses, sour cream, and kefir( a tangy, drinkable fermented milk). Other probiotic-rich foods include sauerkraut, pickles, and miso.
Prebiotics are types of natural fiber that“ feed” your good gut bacteria, helping them thrive. Foods high in prebiotics include garlic, onions, asparagus, apples, bananas, oats, wheat bran, and chicory root.
AGE-RELATED CHANGES: HOW DIGESTION SHIFTS OVER TIME
As people age, the digestive system faces new challenges. Salivary production decreases, making it harder to taste, chew, and swallow food. Gastric hydrochloric acid( HCL) production in the stomach drops, which can affect the absorption of important nutrients like calcium, iron, zinc, and the initial digestion of protein. The stomach also produces less intrinsic factor— a protein needed to absorb vitamin B12— leading to possible deficiencies. Older adults may also notice a decline in taste and smell, which can affect appetite and enjoyment of food.
OTHER FACTORS THAT IMPACT GUT HEALTH
Besides diet and aging, gut health can be harmed by overusing antibiotics, certain medications( like birth control, NSAIDs, antidepressants, antacids), chronic stress, and exposure to environmental toxins( such as pesticides and BPA).
EMPOWER YOURSELF FOR BETTER GUT HEALTH
Supporting your gut health doesn’ t have to be complicated. By understanding key terms, making smart food choices, and adjusting your diet during different life stages, you can help your digestive system— and your whole body— thrive. Stock your pantry with gut-friendly foods, try simple recipes, and listen to your body’ s needs. If you have ongoing digestive concerns, working with a healthcare professional can help you find a strategy that’ s just right for you.
PRACTICAL TIPS: EASY WAYS TO ADD GUT- FRIENDLY FOODS
• KEFIR SMOOTHIE: Blend 1 cup of kefir with a banana, a handful of berries, and a teaspoon of honey for a refreshing breakfast.
• SIMPLE SAUERKRAUT SALAD: Toss sauerkraut with chopped apples, carrots, and a drizzle of olive oil for a crunchy side dish.
• YOGURT PARFAIT: Layer plain yogurt with oats and sliced fruit for an easy snack packed with probiotics and prebiotics.
• VEGGIE STIR-FRY: Add garlic, onions, and asparagus to your favorite stir-fry for a boost of prebiotic fiber.
Whenever possible, get your probiotics from foods rather than supplements, since supplements aren’ t always regulated and may not contain effective amounts.
PREVENTION AND WELLNESS ISSUE | DECEMBER 2025 15 OURHEALTHNWA. COM