Prior to sixth grade, senior Alice Smagorinsky refused to eat any vegetables.

“I was a really picky kid who didn’t want to eat healthy,” said Smagorinsky. “As I’ve matured, as I’ve become more interested in science, I’ve also gotten more interested in nutrition and applying it to my daily life.”

According to Tonia Reinhard, associate professor of nutrition and food science at Wayne State University, fruits, vegetables and whole grains are common sources of prebiotics, which are dietary fibers.

The average person in this country only consumes about 12 to 14 grams of dietary fiber each day, Reinhard said. 

“Twenty-five grams is a good [amount] to shoot for, it’s an easy number to remember,” said Reinhard. “And the bottom line is, people are not getting enough.”

According to Brian McFarlin, professor of exercise physiology and nutrition at University of North Texas,consuming prebiotics helps multiply beneficial bacteria in the gut, known as probiotics, and stops nonbeneficial bacteria from increasing.

Probiotic intake is important because it helps to digest food into nutrients the body can use, McFarlin said.

One of the best ways to consume probiotics is to eat foods that are minimally processed and to pick things at the grocery store that contain fewer than five ingredients, McFarlin said. 

“There’s a lot of bioactive compounds, especially [in] fruits and vegetables, that we lack the enzymes in our body to digest,” said McFarlin. “But the [probiotics] can digest and convert them into a molecule that you can absorb and actually metabolize.”

  Yogurt and other fermented foods such as kimchi and sauerkraut are sources of probiotics. Low probiotic intake may lead to an insufficient supply of good bacteria.

“So there’s dysbiosis, and what that means is, if you don’t have a balance, a good balance of good bacteria versus bad bacteria, you’re more susceptible to diseases and even obesity,” Reinhard said.

According to Smagorinsky, focusing on eating healthier and consuming more fiber and protein has benefitted her as an athlete and throughout her daily life.

“When I have started focusing on my diet, I’ve seen changes in my skin and my mood in general,” said Smagorinsky. “So definitely great benefits.”