Functional Foods: Understanding the Role of Prebiotics and Probiotics

There is a concept in the world of nutrition that has gained fresh interest in the minds of consumers and healthcare workers alike: Certain foods, which offer more than basic nutrition, are gaining popularity as people seek holistic approaches to enhance their well-being. 

These are what people refer to as functional foods, a concept that has been around since the 80s, but is today more commonplace and something that anyone can try out. 

But with so many types of food available and easier access than before, navigating the world of functional foods can be challenging, especially with the wealth of information online. It’s also essential to know which of these foods are prebiotic and probiotic, so as to make the right choices for your gut microbiome. 

Let’s take a look at what functional foods are, whether prebiotics and probiotics are functional foods, and the nutritional benefits of probiotic and prebiotic-rich functional foods in your diet. 

What are functional foods? 

According to 'Functional Food Science in Europe' (FUFOSE), functional foods are designed to target specific bodily functions and are aimed at people looking for superfoods to incorporate into daily life. To put it simply, functional foods are any food items that contain nutrients specifically aimed at human health, with proven benefits. 

But how did this concept come about?

The answer lies in the land of the Rising Sun: Japanese food is typically known to be extremely healthy and balanced (and functional, of course). 

The proof is in the numbers - Japan is home to the world’s largest population of elderly citizens, boosted by their diet and other healthy habits. In the 1980s, the Japanese government introduced the concept of functional foods with the Foods for Specified Health Use (FOSHU) regulation. Today, functional foods are not limited to Japan. Their global market is expected to have a revenue of around $280 billion USD. 

Functional foods differ from other foods primarily in their nutritional composition and potential health benefits. While all foods provide essential nutrients like carbohydrates, proteins, and fats, functional foods are specifically fortified or enriched with additional bioactive compounds, such as vitamins, minerals, or phytochemicals, that offer specific health benefits beyond basic nutrition.

Types of Functional Foods

Functional foods can be categorised based on their specific nutritional properties and health benefits. Here are some of the most popular foods for you to choose from. 

Please note: It's important that functional foods be consumed as part of a balanced diet and not as a substitute for medical advice. If you have specific health concerns, consult with a healthcare professional or registered dietician. 

You might be wondering what the advantages of functional foods really are. Let’s talk about these advantages next! 

Nutritional advantages of functional foods

One of the standout components of functional foods is their inclusion of probiotics and prebiotics. We’ll talk about both of these in detail in a later section, but for now, all you need to know is that probiotics are live beneficial bacteria, while prebiotics are fibers and other nutrients that said bacteria feast on. Both of these components support gut health, which is pivotal for many key functions of your body.  

But guess what? That’s not all. There are many other advantages of incorporating functional foods in your daily diet. The best ones have been listed below.

• Good for your heart: Functional foods offer valuable benefits for improving heart health. Items like oats and products with plant sterol in them (a type of beneficial fat found in certain foods) can help lower cholesterol levels, while whole grains and fruits rich in potassium, magnesium, and fiber can contribute to reduced blood pressure, which in turn improves gut health. 
• Good against chronic diseases: Consuming a diet rich in antioxidants and phytochemicals, found in fruits, vegetables, and whole grains, has been associated with a lower risk of chronic diseases, such as certain types of cancers. Functional foods can also help regulate blood sugar levels and support weight management, reducing the risk of type 2 diabetes and obesity. 

If you’re noticing a pattern here, these functions are connected to the gut microbiome in some way. So let’s also learn about what the gut microbiome is, and how functional foods are especially vital for a healthy one.

The gut microbiota and human health

Our gut microbiota, or simply gut microbiome, is a bustling community of trillions of microbes that live in our digestive systems, and have a tremendous impact on our overall health. 

Studies have shown that the gut microbe has an effect on pretty much the majority of human functions, such as digesting nutrients, protecting you against diseases, and more. 

A diet rich in fiber can promote the growth of the gut microbiome, while excessive consumption of fats and certain carbohydrates can lead to an imbalance, known as dysbiosis. Dysbiosis can have significant health consequences, including inflammation and diseases like type 2 diabetes and inflammatory bowel disease.

More fascinating is the gut-brain axis — the two-way communication between our gut microbes and our brain. The microbiota plays a crucial role in influencing our mental health. Imbalances in this microbial community have been associated with mental health conditions like anxiety. 

Factors that affect the gut microbiota

Let’s now take a look at how the gut microbiome is affected by various factors, some of which start right from birth. 

• Diet: A diet rich in fiber, found in fruits, vegetables, and whole grains, promotes the growth of beneficial gut bacteria. Consuming foods or supplements containing probiotics can directly introduce beneficial microorganisms into the gut. An excessive consumption of processed foods, on the other hand, can disrupt the balance of gut microbiota.
• Antibiotics: The use of antibiotics, while necessary for treating infections, can also kill beneficial gut bacteria. Overuse of antibiotics can contribute to the development of antibiotic-resistant bacteria, which is why it’s important that antibiotics always be taken only after proper medical consultation. 
• Lifestyle: Your lifestyle also dictates how your gut microbiome survives or thrives. Chronic stress can negatively impact gut microbiota by altering hormone levels and immune function. Regular physical activity has been shown to positively influence gut microbiota composition. Adequate sleep is also essential for maintaining a healthy gut microbiome.
• Medications: Proton pump inhibitors, often used to treat acid reflux, can alter the pH of the stomach and impact gut microbiota. Certain medications, such as antidepressants and anti-inflammatory drugs (or NSAIDs), can have indirect effects on gut microbiota.
• Age: Right from infancy, our gut microbiota evolves constantly, and is influenced by factors like mode of birth (vaginal or caesarean) and breastfeeding. The composition of our gut microbiota changes with age, potentially affecting health outcomes in older adults. Individual genetic factors can also influence the susceptibility of the gut microbiota to disturbances. 

By understanding these factors, you can make informed choices to support a healthy gut microbiome. And this is where functional foods can make a great difference! Let’s take a look now at the various types of functional foods that can be incorporated into your diet. 

With all this talk about functional foods, it’s also important to understand how the probiotic and prebiotic components of these foods actually help in keeping you healthy and happy. Let’s take a look in the sections below! 

Prebiotics and probiotics: Are they in functional foods? 

The role of probiotics and prebiotics in enhancing gut health is a widely discussed topic, particularly with the rising interest in functional foods. Probiotics, which are beneficial bacteria, help in balancing the gut flora. They introduce new strains of good bacteria and support the growth of existing ones, which is essential for boosting the composition of the intestinal microbiota. 

Prebiotics, meanwhile, are fibers that actively stimulate the growth of beneficial bacteria by providing them with essential nutrients. They produce short-chain fatty acids (SCFAs) that can influence gut integrity and even impact brain functions, potentially affecting mood and cognition. 

Role of probiotics in functional food

Have a look at some of the functions of both these components in a little more detail.

• Mechanisms of action in disease resistance: Probiotics provide numerous ways to support disease resistance. They help produce beneficial substances known as postbiotics, which play a crucial role in regulating the gut microbiota. These substances help eliminate harmful compounds and toxins that could disrupt gut health.

• Improving the gut barrier: Probiotics also strengthen the gut barrier, making it less permeable to unwanted pathogens, which can prevent the onset of conditions like leaky gut syndrome.
• Helping prevent illness: Probiotics have shown promise in managing conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and certain infections. They may also contribute to reducing symptoms of allergies, improving skin health, and supporting mental well-being. 

Role of prebiotics in functional food 

Now, let’s take a look at what prebiotics can do for you. 

• Promoting the growth of beneficial bacteria: Prebiotics selectively nourish beneficial bacteria, such as Bifidobacteria and Lactobacilli, which can help improve gut health and digestion.
• Supporting immune function: The gut microbiome plays a vital role in immune function. Prebiotics can help enhance immune response by promoting the growth of beneficial bacteria.
• Reducing inflammation: Chronic inflammation is linked to various health problems. Prebiotics can help reduce inflammation by promoting a balanced gut microbiome.

Including both these components in one's diet, through functional foods, and natural supplements like The Good Bug’s wide range of products for gut health, can lead to a healthier gut microbiome and may contribute to reducing the risks of chronic conditions like diabetes and heart disease.

Recognizing the role that functional food can play in your overall health is essential for harnessing the benefits of these foods that are packed with prebiotics and probiotics. This is why the Good Bug recommends that your diet include a lot of high-fiber, low-sugar functional foods that support a robust gut microbiome. 

Specific foods including but not limited to cruciferous vegetables, nuts like almonds, and so many more, can particularly help you feel lighter, healthier and happier both in the short and long run. 

Of course, to give your gut microbiome that extra boost, there’s always The Good Bug’s wide range of supplements that are backed by science and contain specific compounds to address specific health concerns! Click here to begin your journey towards better health, and check out our prebiotic and probiotic products.