Comprehensive Guide to Support Gut Health: Prebiotics, Probiotics, and Relaxation Techniques

Understanding gut health involves recognizing the interaction between diet and lifestyle. Prebiotics and probiotics play a crucial role in maintaining a balanced microbiome, while relaxation methods boost digestive health, particularly for individuals with Irritable bowel syndrome (IBS).  Read on to find out how these strategies collectively promote optimal gut health and overall well-being.

Prebiotics: Understanding their role in gut health

Our gastrointestinal tracts contain about 100 trillion microorganisms, mainly bacteria. These organisms are collectively known as the gut microbiome.

The vast majority of bacteria in our microbiome are good. Good bacteria’s primary role is to counterbalance the bad kind to keep your gut healthy. They offer other health benefits as well.

But sometimes the balance between good and bad bacteria gets disturbed. That’s where probiotics come in. Probiotics are live bacteria and yeasts. They replenish your gut with more good bacteria to restore the balance between good and bad bacteria.

Lesser known, but also important to maintaining a balanced microbiome, are prebiotics.

What are prebiotics?

Prebiotics are ingredients in certain foods that your intestines can’t fully digest. Examples of prebiotics include some starches, oligosaccharides, inulin, and pectin. They tend to be most plentiful in high-fiber foods.

Prebiotics work in tandem with probiotics. Probiotics are live microorganisms that maintain or improve the balance of good to bad bacteria in your digestive system. Some examples of foods that contain probiotcs are yogurt, kimchi, many cheeses, pickles, kombucha, and sauerkraut.

Prebiotics, on the other hand, act as nutrition for gut bacteria, helping them to flourish. When bacteria are fed what they need to stay healthy, they keep our bodies healthy in return.

Potential health benefits of prebiotics

Prebiotic foods can improve your gut microbiome and enhance your health. Experts are still learning more about the benefits of prebiotics. But research has found a link between higher prebiotic intake and

• improved intestinal absorption of dietary calcium
• better blood sugar control
• a well-functioning immune system
• a reduce risk of colorectal cancer.

The role of prebiotics may extend beyond being a food source within your microbiome, too. One recent study showed that people who consumed 30 grams daily for two weeks of foods high in a plant-based prebiotic called inulin were more likely to select medium- to low-calorie foods over high-calorie ones.

Furthermore, their MRIs showed less activation in their brain’s reward network when shown high-calorie foods. The study suggests that eating prebiotic foods might help people make healthier dietary choices.

Prebiotic foods to add to your diet

Prebiotics are found in a variety of high-fiber grains, vegetables, and fruits. Some of the best prebiotic foods include:

• garlic
• onions
• bananas
• Jerusalem artichokes
• soybeans
• asparagus
• wheat and whole-grain products such as cereals and breads.

Eating more prebiotic food is not a good idea for everyone. For example, some people with diarrhea-predominant irritable bowel syndrome (IBS) may find a diet heavy in prebiotics worsens their symptoms. On the other hand, people who struggle with constipation may find improved bowel function with prebiotics.

Finding the right balance of prebiotic food that works for you is key. Starting slowly and gradually increasing prebiotic foods can help avoid possible digestive discomfort.

How to get more probiotics

Our gut does more than digest food; it’s a powerhouse for overall health, from boosting immunity to supporting mental well-being. Probiotics — the “good” bacteria in our systems — play a key role in maintaining this balance and are essential for keeping your body and mind thriving.

There are two ways to get more good bacteria into your gut: fermented foods and dietary supplements. Probiotic supplements, which are typically sold over the counter, are reserved to treat specific ailments as suggested by your doctor. They are not recommended for everyday use and may not be as well-regulated.

Fermented foods, on the other hand, are an excellent natural source of probiotics. Fermenting is one of the oldest techniques for food preservation. Foods that are fermented go through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food, creating lactic acid.

This process creates an environment that preserves the food and promotes beneficial enzymes, B vitamins, and omega-3 fatty acids, as well as various species of good bacteria. Another way to look at fermentation is that it takes one type of food and transforms it into another kind. For instance, cabbage becomes sauerkraut, cucumbers become pickles, soybeans turn into miso, and milk can be made into yogurt, cheeses, and sour cream.

Not all fermented foods contain probiotics. Some foods undergo steps that remove the probiotics, as with beer or wine, or make them inactive, like baking and canning. However, most fermented foods are probiotic foods as well.

If there is a potential downside to fermented foods, it is that their taste and smell can be quite strong, which may be unpleasant for some people. The unique flavors and textures of fermented foods are due in part to the different species of bacteria used.

On the upside, there are many types of fermented foods from which to choose, so there is a good chance you can find something you will enjoy.

Good probiotic food choices

The most common fermented foods that naturally contain probiotics, or have probiotics added to them, include yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread, and some cheeses.

How many probiotic foods do you need? That's not easy to answer, as there is no recommended daily intake for probiotics, so there is no way to know exactly which fermented foods or what quantity is best. Therefore, the general guideline is to just add as many fermented foods to your daily diet as possible.

Relaxation therapy for gut health 

For people who digestive problems, especially irritable bowel syndrome (IBS) or stress-related gastrointestinal symptoms, relaxation therapy can help minimize discomfort and even improve bowel problems. Therapists use a variety of methods to induce a natural state of relaxation, including: 

• progressive muscle relaxation 
• mental imaging 
• music 
• aromas.

During and after relaxation therapy, thoughts begin to flow slowly and naturally, muscle tension diminishes, and breathing slows and becomes deeper and more regular. This allows the parasympathetic (“rest and digest”) nervous system to take over. The result? The body can relax and proceed with digestion.  

One small study, for example, found that people with IBS who learned to elicit the relaxation response enjoyed significant short- and long-term reductions in pain, bloating, diarrhea, and flatulence. In another study, people with IBS and inflammatory bowel disease had fewer symptoms after taking a course that combined learning and practicing the relaxation response with the development of cognitive skills to cope with stress and their gastrointestinal symptoms. 

Many relaxation programs incorporate mindfulness, a practice of learning to observe what’s going on in the present moment without judging it or thinking about the past or future. In IBS, this can mean noting your present gastrointestinal symptoms without thinking back to the worst symptoms you ever had or worrying about what may happen next. In a recent study of 68 people with IBS, after a mindfulness-based stress reduction program, 70% of the participants had a significant drop in their IBS symptoms, along with reduced anxiety and a higher quality of life. 

There are many relaxation techniques, including yoga, meditation, hypnosis, and biofeedback, a type of mind-body technique that can help you control your heart rate, breathing, and muscle responses. Here are some options to try: 

Do a relaxation exercise. The relaxation response — the opposite of the stress response — was defined by Harvard Medical School professor Herbert Benson. It slows your breathing, reduces your heart rate, and lowers your stress hormones. 

To elicit this state, try a basic breathing exercise, such as taking 10 very slow breaths in and out. Or try an imagery exercise: Imagine being in your favorite vacation place, maybe the beach or in nature. Imagine all the sensations you’d experience there, such as the sight and sound of the waves, the smell of the ocean, and the breeze brushing against your skin. Hold this image for a few minutes and notice the relaxing effect. 

Stretch your muscles. Your muscles tense up under stress. Relieve that tension by stretching. While sitting or standing, inhale, raise your arms overhead, lace your fingers together, stretch, release your fingers, and exhale as you lower your arms to each side. Repeat three times. 

Take a mindfulness break. Being mindful helps elicit the relaxation response by bringing you to the present moment; it can break a cycle of stressful thoughts. It’s like a real-time imagery exercise: you note all of your senses as you do something soothing. It could be having a cup of tea and noticing its warmth in your hands, the scent of the tea, and the way it feels going down your throat. Or it could be a leisurely and mindful walk through nature. 

Take a brisk walk. Getting 150 minutes per week of moderate-intensity exercise, such as brisk walking, is important for all aspects of health, including stress management. 

Reduce loud noise in your environment. Loud noise triggers the stress response, making it hard to think and takes you away from being mindful. If loud noise is unavoidable — perhaps because it comes from neighbors, traffic, or someone in your home or office — try wearing earplugs or noise-canceling headphones. 

Play soothing music. Unlike loud noise, pleasing music can help elicit the relaxation response.  

Reach out for help. We all want to be independent, but it’s okay to ask a friend or family member to simply listen to your concerns or to help you with activities, such as getting groceries, mowing the lawn, or lifting something heavy. Relieving a burden — either physical or mental — will help reduce stress. 

Incorporating prebiotics, probiotics, and relaxation techniques into your routine can greatly enhance gut health. They provide nutritional support and alleviate stress-related digestive issues, fostering a healthier gut and improved overall health. Embracing these strategies is a proactive step towards better quality of life as gut health research progresses.

This article is part of our collaboration with Harvard Health Publishing, a trusted source of medical expertise from Harvard Medical School. Content has been adapted for local audiences.

Copyright © 2025 by Harvard University. Original work prepared by Harvard Health Publishing. This content is for informational purposes only and does not replace professional medical advice, and do not represent the views of Manulife (Singapore) Pte. Ltd.