Feed Your Gut with Prebiotics

Probiotics get all the hype, but let’s not forget about their underrated sibling – the prebiotic. As the new year kicks off, take the time to pay special attention to your gut, and what it needs to keep you in tip-top health.

What are prebiotics?

Picture a garden. Probiotics are like the seeds you plant to grow beautiful and healthy plants. Prebiotics, on the other hand, are like fertiliser that helps these plants grow and flourish.

In your gut, prebiotics aren’t actually digestible. Instead, they provide a feast of benefits for your gut bacteria. Prebiotics are non-digestible fibres that travel through your digestive system until they reach your colon, where they become food for probiotics, the good bacteria in your gut.

Are prebiotics important? 

Your gut microbiome’s role extends to more than just digestion. Your immune system, mood, skin health, and energy levels are all connected to your gut health. Now, when you throw prebiotics into the mix, you create a happy ripple effect that plays into your overall health and wellbeing.

Think of prebiotics as fuel for the good bacteria in your gut. When these bacteria digest prebiotics, they produce substances called short-chain fatty acids (SCFAs).

These SCFAs are excellent gut allies: 

• They make the gut environment less friendly for harmful germs. 
• They help keep the lining of your gut strong and healthy. 
• They calm the gut, which can boost your immune system and overall health. 

In simple terms, prebiotics help your gut bacteria do their job better, keeping your body healthier from the inside out!

And there’s more…

It’s not just about your gut; prebiotics are productive helpers for overall wellness. For example, the gut-brain connection means that nourishing your gut bacteria can positively impact your mood and mental health.

Then, there’s your skin. Prebiotics support a healthy microbiome, which can reduce inflammation and improve skin conditions like eczema. How about the quality of your sleep? Yep, prebiotics can even promote better sleep quality.

The good news is that almost everyone can benefit from prebiotics, but they’re particularly useful if you have chronic digestive issues like bloating or irregular bowel movements.

Getting prebiotics from food

You don’t need exotic or hard-to-find foods to get your daily dose of prebiotics. Many common foods you already eat are great sources. Here are some easy, everyday foods that are rich in prebiotics:

• Bananas (especially slightly green ones): They contain resistant starch; a type of prebiotic fibre.
• Garlic: Packed with inulin, a powerful prebiotic.
• Onions: Whether raw or cooked, onions help feed your gut bacteria.
• Leeks: Similar to garlic and onions, leeks are rich in inulin and enhance good gut health.
• Asparagus: A tasty vegetable that’s loaded with prebiotic fibre, asparagus helps support your gut bacteria.
• Apples: Apples, especially with the skin on, contain pectin, a type of fibre that acts as a prebiotic.
• Wholegrains: Foods like oats, barley, and wholewheat are high in prebiotics, helping your gut microbes live their best life.
• Chickpeas and lentils: Legumes like chickpeas and lentils are also sources of prebiotics.
• Sweet potatoes: These starchy vegetables contain fibre that acts as a prebiotic, supporting gut health.

Good to know

If you're new to prebiotics, introduce them into your diet gradually to avoid bloating or discomfort.

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.