What are prebiotics, and how to get enough of them
Probiotics and prebiotics are both good for your gut health, but they’re not the same thing. Dieticians explain what they are and why eating more fruit and veggies will make all the difference.
Ever been told to “trust your gut”? It might be time to take that advice literally. Your gut is home to a bustling metropolis of micro-organisms (called the gut microbiome) that affect everything from your digestion to your mood. “A healthy gut plays a critical role in digestion, immunity, mental health, and metabolism,” says Jae Braun, a registered dietician and wellness coach and host of the Wellness Is Everything podcast. “The gut microbiome’s balance influences inflammation levels, nutrient absorption, and even mood. An imbalanced gut is linked to various issues from digestive troubles, such as constipation and chronic inflammation, to low energy, making gut health foundational to wellbeing.”
But even the best gut bugs need fuel to thrive, and that’s where prebiotics come in.
Prebiotics vs probiotics: what’s the difference?
You may have seen probiotics at the pharmacy in tablet form and you’d be forgiven for assuming they were some kind of vitamin or mineral supplement. Actually, there’s a lot more to them. “Probiotics are certain strains of live micro-organisms that enhance your gut microbiome and have been proven to confer health benefits,” explains Cindy Chin, registered dietician and nutrition manager at Woolworths. “Prebiotics are the food that feeds those probiotics. So, the probiotics are your gut bacteria, and the prebiotics feed the probiotics.”
Read more about gut health here.
Where can you find prebiotics?
Simply put, prebiotics are particular food ingredients, says registered dietician Kerry Sexton. “They’re things like inulin, oligofructose and polysaccharides, which your body can’t digest and absorb, but that stimulate the growth and activity of beneficial gut bacteria.”
Prebiotics are food components typically found in many high-fibre plant foods, adds Chin. “The more diverse your plant food intake, the more of those prebiotics you’re going to get,” she says.
Harissa-roasted broccoli with herby feta yoghurt
How to incorporate prebiotics into your diet
Braun recommends eating a variety of vegetables, legumes and fruit, aiming for at least 30 different plant-based foods a week. These can include foods such as broccoli, beans, garlic, leeks, asparagus, chickpeas, apples, bananas, oats and whole grains. “Rotating a variety of these fibre-rich foods fosters a diverse, resilient microbiome that supports gut-brain health and immunity,” she says
ALSO READ: 8 creative salads to help you get to 30 plants a week
In addition to feeding your gut microbiome with beneficial prebiotics, limiting your intake of certain foods will also help keep it healthy, allowing the pre- and probiotics to do their work. “It’s best to minimise ultra-processed foods, added sugars, and artificial sweeteners (like aspartame or sucralose), which can disrupt beneficial bacteria and lead to inflammation,” says Braun. “Excessive animal protein intake – particularly red and processed meats – has been linked to health risks such as type-2 diabetes and cardiovascular disease. Also, avoid excessive alcohol, which can irritate the gut lining and reduce beneficial bacteria.”
Ultimately, it all comes down to eating more plants. “We keep coming back to that,” says Sexton. “Eating whole plant foods as part of your daily diet brings countless benefits.” More veggies, anyone?
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