Gut health was one of the hottest topics at this year's annual Academy of Nutrition and Dietetics convention held recently in Boston. The choice of carbohydrates and more importantly, dietary fiber, play an important role in influencing the gut microbiota.

Then there are prebiotics and probiotics. Nutrition research has pinpointed specific functional components of foods that may improve health, and prebiotics and probiotics are two such substances.

Although they are available as dietary supplements, it is not necessary to use special pills, potions, cleanses or other concoctions to incorporate prebiotics and probiotics into your diet. These "nutrition boosters" are natural ingredients in everyday food.

"Focus on the food sources first. They are more readily available for absorption and digestion," says Kristi King, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Prebiotics are natural, non-digestible food components that are linked to promoting the growth of helpful bacteria in your gut. Simply said, they're "good" bacteria promoters. Prebiotics may improve gastrointestinal health as well as potentially enhance calcium absorption.

Prebiotics include fructooligosaccharides, such as inulin (dried chicory fiber) and galactooligosaccharides. But rather than focusing on these lengthy words, include more prebiotics in your diet by eating foods such as bananas, onions, garlic, leeks, asparagus, artichokes, soybeans and whole-wheat foods.

Probiotics are the "good" bacteria — or live cultures — just like those naturally found in your gut. These active cultures help change or repopulate intestinal bacteria to balance gut flora. This functional component may boost immunity and overall health, especially GI health. For instance, probiotics have been used for management of irritable bowel syndrome symptoms. Some strains of these live cultures may help prevent specific allergy symptoms, reduce symptoms of lactose intolerance and more. However, effects can vary from person to person.

To obtain more probiotics, King recommends fermented dairy foods such as yogurt, kefir products and aged cheeses, which contain live cultures (for example, bifidobacteria and lactobacilli). For non-dairy foods which also have beneficial cultures, try kimchi, sauerkraut, miso, tempeh and cultured non-dairy yogurts.

Ultimately, prebiotics, or "good" bacteria promoters, and probiotics, or "good" bacteria, work together synergistically. In other words, prebiotics are breakfast, lunch and dinner for probiotics, which restore and can improve GI health. Products that combine these together are called synbiotics. On the menu, that means enjoying bananas atop yogurt or stir-frying asparagus with tempeh.

The bottom line: At a minimum, prebiotics and probiotics are keys for good gut health.

"I think we are at an exciting time in research," says King. "We're finding that the gut flora is responsible for more than just digestion."

Q and A

Q: What is whole white wheat flour?

A: Most American wheat is hard red spring wheat, but about 15 percent now is hard white wheat, which is a sort of albino wheat. Whole white wheat looks like refined wheat (which has had the bran and germ removed), but in fact it contains the whole grain. Hard white wheat is not new — Australia and China grow lots of it. It has all the fiber, vitamins and minerals of regular whole wheat, but is slightly different in chemical composition and has a milder taste. If you're buying bread or crackers, check the ingredients. "Whole wheat" is the best choice, whether it is white or regular whole wheat. It should be 100 percent whole wheat or else whole wheat mixed with other whole grains such as oats. Don't be confused by "enriched wheat flour," which is always refined wheat. — University of California Berkeley Wellness Letter.

RECIPE

We don't often think about putting a pear in a smoothie, but the natural sweetness of a pear makes it a perfect choice.

Pear Oatmeal and Blueberry Breakfast Smoothie

1 large ripe, cored pear such as Comice or Anjou

2 cups milk

1/2 cup quick-cooking oats

1 cup frozen blueberries

1 teaspoon cinnamon

Place all of the ingredients into a blender and puree at high-speed until smooth and creamy. Makes 2 servings.

Per serving: 320 calories, 12 g protein, 55 g carbohydrate, 7 g fat, 20 mg cholesterol, 9 g fiber, 120 mg sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.