Over 73% women in the US struggle with digestive issues such as IBS and gastrointestinal discomfort – on a daily basis. Gut-healing is a journey, and it requires consistent effort and a multi-faceted approach including stress management, allergy testing and of course, dietary changes. There’s no one-size-fits all solution – but one thing experts all agree on is the benefits of pre- and pro-biotic foods, which help to balance and support healthy bacteria in the gut.
What’s the difference between probiotic and prebiotic foods?
Many people often get confused between pre- and pro-biotics. So what’s the difference?
Pre-biotics are foods that actively feed and nourish healthy bacteria in the gut.
Pro-biotics contain the living organisms themselves, so probiotic foods are source of living micronutrients and healthy bacteria which can be eaten to address imbalances such as bacteria overgrowth, or a lack of good bacteria in the gut.
Both are important, and necessary, for proper gut functioning.
Incorporating pre- and pro-biotics into your daily diet is one of the easiest and most effective ways to support healthy digestion. With improved nutrition, we often see major positive shifts in overall health and wellbeing – such as enhanced cardiovascular health, improvement of conditions such as IBS and even stronger hair, skin and nails.
Probiotic foods for a healthy supply of good gut bacteria
Probiotics foods contain one or several of the many friendly strains of bacteria naturally found in a healthy gut. These include lactobacillus, acidophilus and bifidobacteria.
Yoghurt
Natural Greek yoghurt without added sugar or artificial flavourings is incredibly healthy and rich in protein and friendly bacteria including lactic acid and Bifidobacteria.
Tempeh
Made from fermented soybeans, Tempeh is a plant-based source of protein often found in Asian cuisine. It’s incredibly high in protein but also contains many vitamins and minerals (including B12) to support a healthy gut.
Fermented foods
Pungent and packed with flavor, fermented foods offer a wide range of probiotics Great fermented foods to try include kefir, sauerkraut, miso and kimchi.
Prebiotic foods for well-fed friendly bacteria
Prebiotic foods contain a form of dietary fiber which provides adequate nutrition for the healthy bacteria in your gut. This nourishment ensures smoother digestion and nutrient absorption, which can also improve metabolic health.
Many different plant-based foods are rich in prebiotic fiber – but some of the easiest to incorporate into your daily diet include:
Bananas
Rich in potassium and minerals, bananas provide a good source of energy and are packed with prebiotics. Green bananas in particular are rich in resistant starch – so the riper the better.
Garlic
Accompanying garlic’s potent antibacterial and anti-inflammatory properties, its prebiotic compounds actively feed Bifidobacteria in the gut, which can prevent the growth of harmful bacteria in the gut.
Apples
An apple a day keeps the doctor away – but did you know that they also contain high amounts of prebiotics? Rich in pectin, apples are also incredibly high in soluble fiber. Studies have shown that pectin may suppress appetite, reduce weight gain and have an overall prebiotic effect in the gut.
Cocoa
Cocoa may not immediately spring to mind as a source of gut-loving bacteria – but its antioxidant compounds flavanols have an anti-oxidant and anti-inflammatory effect, promoting the growth of beneficial bacteria whilst limiting the growth of harmful bacteria.
Flaxseed
Small but mighty, the flaxseed has multiple benefits for health. High in fiber and protein, it also contains large amounts of prebiotics to feed healthy gut bacteria.
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