PROBIOTICS AND PREBIOTICS

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What I completely missed in my Paleo diet was probiotics! They’re so important—and I knew that!

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Growing up in Poland, I spent my childhood on a farm with my grandparents (later my and my brother’s favorite vacation spot!). I was used to eating homemade sauerkraut, pickles, buttermilk, and other traditional, fermented foods—full of healthy bacteria.

I even remember that after every round of antibiotics, the doctor would prescribe probiotics and emphasize the importance of eating yogurt daily. How could I forget that?!

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But in my 20s, my diet took a turn. I discovered fast food, quick and easy meals, sugary desserts—convenient, but far from healthy. I didn't realize how much damage I was doing.

Looking back, I’m not surprised my body eventually went on strike. I just didn’t understand then how dangerous those habits could be.

 

The Role of Probiotics and Prebiotics in Gut Health:

 

What Elimination Diets Might Miss

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In recent years, gut health has become a hot topic in the wellness world—and for good reason. Our digestive tract is home to trillions of microorganisms that form what’s known as the gut microbiota. This complex ecosystem of bacteria, fungi, and other microbes doesn’t just help us digest food—it plays a powerful role in regulating our immune system, hormone production, inflammation, brain function, and even mental health.

Two key players in supporting a healthy gut microbiota are probiotics and prebiotics. While they are often talked about together, they serve different but complementary purposes.

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What Are Probiotics?

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Probiotics are live microorganisms—mainly bacteria and some yeasts—that, when consumed in adequate amounts, provide health benefits to the host (that's us!). They are most commonly found in fermented foods like:

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• Yogurt with live cultures

• Kefir

• Sauerkraut

• Kimchi

• Miso

• Tempeh

• Kombucha

 

These foods naturally contain beneficial strains of bacteria such as Lactobacillus and Bifidobacterium species, which help maintain a balanced gut microbiota. Probiotics help inhibit the growth of harmful bacteria, support digestion, strengthen the intestinal barrier, and modulate the immune system. They’re especially important after antibiotic treatments, which can wipe out both good and bad bacteria from the gut.

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What Are Prebiotics?

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Prebiotics, on the other hand, are non-digestible fibers that serve as food for your good gut bacteria. They help probiotics thrive and multiply, supporting long-term gut health. Prebiotics are found in many plant-based foods, such as:

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• Garlic

• Onions

• Leeks

• Asparagus

• Bananas (especially slightly green)

• Chicory root

• Jerusalem artichokes

• Apples

• Oats

 

Including prebiotic-rich foods in your diet can enhance the effectiveness of probiotics and promote microbial diversity—an important factor in overall health and disease prevention.

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How Elimination Diets Can Affect Gut Health

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Diets like Keto, Paleo, Whole30, or other elimination-style eating patterns can offer real benefits—such as reducing inflammation, improving metabolic health, and identifying food intolerances. However, these diets often cut out key sources of fiber and fermented foods, which can negatively impact gut microbiota over time.

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For example:

• Keto diets tend to be very low in carbohydrates, including fruits, legumes, and whole grains—some of the richest sources of prebiotic fibers.

• Paleo diets exclude dairy, which means fermented options like yogurt or kefir are often eliminated.

• Whole30 removes many processed foods and sugar (a positive step), but also limits legumes and grains that can be prebiotic-rich.

 

Without mindful planning, these diets may unintentionally starve the good bacteria in your gut, leading to reduced microbial diversity

and digestive issues over time.

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Replenishing Good Gut Bacteria on Elimination Diets

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If you're following a restrictive diet, it’s still possible—and important—to support your gut microbiome. Here’s how:

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1. Include Fermented Vegetables: Fermented foods like sauerkraut, kimchi, or pickles (made without vinegar) are Paleo- and Whole30-friendly and naturally rich in probiotics.

2. Opt for Dairy-Free Fermented Foods: If you’re avoiding dairy, try coconut milk kefir, water kefir, or dairy-free probiotic yogurts with live cultures.

3. Choose Low-Carb Prebiotics on Keto: While traditional prebiotic foods may be too high in carbs for strict keto, you can incorporate options like garlic, onions, leeks, and asparagus in small amounts.

4. Consider Supplementation: A high-quality probiotic supplement can help replenish gut bacteria, especially after antibiotics or during periods of limited dietary variety. Look for a product with multiple strains and a high CFU count (colony-forming units).

5. Cycle in Gut-Friendly Foods: Even if you’re doing a strict elimination temporarily, try to reintroduce prebiotic and probiotic foods as soon as it's appropriate. Gut health is a long game.

 

The Bottom Line

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Your gut is more than just your digestive system—it’s a central hub for health and well-being. While elimination diets can be helpful in many cases, they shouldn’t come at the cost of gut health. By intentionally including probiotic and prebiotic foods—or supplementing when needed—you can enjoy the benefits of your chosen diet while still supporting a diverse, thriving microbiome.