PRE-BIOTIC: the key to gut health

PRE-BIOTICS: WHAT ARE THEY AND WHY DO I NEED THEM? 

I bet you have heard of PRO-biotics and their benefits. But, have you heard of PRE-biotics?

We’re all pretty familiar with those good bacteria that live in (and on) our body, mainly in our gut, playing a vital role in our health. Probiotic supplements and foods are being used to reduce inflammation in the gut, boost immune function, assist skin conditions, and support mood, hormone balance, energy and much more. In fact, you have more bacteria in and on your body then you do human cells!

However, lesser is known of PRE-biotics- the equally important cousins of those good bacteria….And if you want to nourish your gut (which I’m sure we all do!) then make sure you are getting in your daily PRE-biotics

SO WHAT ARE THEY?

Pre-biotics are the non-digestible part of some foods that travels through the small intestine to your colon where it is fermented.

WHAT DO THEY DO?

The fermentation process feeds the pro-biotics in your gut to keep them happy and healthy AND it increases the number of good bacteria that is associated with increased health, reduced inflammation and reduced disease risk (as mentioned above). In turn this process produces short chain fatty acids (SCFAs).

WHAT ARE SCFAs?

SCFAs are short fatty acids that feed the cells of your intestinal lines. But they also do really cool other things, like reduce the risk of heart disease, diabetes and colon cancer.

SO, WHERE DO I FIND THEM?

Jerusalem artichoke (Inulin)**
Partially Hydrolysed Guar Gum (PHGG)**

Green banana flour/starch
Chicory root
Legumes
Dandelion greens
Raw garlic
Skin of apples
Leeks. onion
Cabbage, Asparagus
Cashews, pistachios

**There is increasing research on the these two fibre supplements for gastric ulcers, inflammation and irritable bowel which is very exciting!

SO HOW MUCH DO I NEED?

The recommended amount of prebiotics required per day to maintain healthy gut function is a minimum of 5g of prebiotic-dense foods or supplements. I find that the supplements are great if you are busy as you just add 5g of the powder to your daily routine e.g. add to your smoothie, porridge or tea, to ensure you are getting in your daily dose of gut-nourishing goodness to keep your pro-biotics happy.

Otherwise eat a diet rich in the foods above!

Written by Gabi Coulthurst– Expert holistic Dietitian and Nutritionist

To book in with Gabi – please call our Toowong store on 38708118