28 September 2020
Bloating, constipation, diarrhoea, flatulence and burping are all signs that the bacteria in your gut is out of balance.
Collectively referred to as the gut flora, or your gut microbiota these millions of bacteria perform many important functions in the body and eating probiotics and prebiotics as part of a healthy diet can help ensure that you have the right balance to keep your gut microbiota healthy.
Probiotics and prebiotics are both hot topics in nutrition and even though they sound similar, the two have different roles in your gut health.
In short, probiotics are beneficial live bacteria found in foods or supplements, and prebiotics are found in the carbohydrates we eat (fibre) and are food for these bacteria.
The good bacteria in your digestive tract help protect you from harmful bacteria and fungi. Some of your gut bacteria produce short-chain fatty acids, needed to protect the lining of the colon from becoming too permeable (leaky gut) which is linked to common digestive complaints such as IBS.
The food you eat plays an important role in the balance of good and bad gut bacteria.
For example, a high sugar and high fat diet negatively influences the gut bacteria and may contribute to insulin resistance and other conditions. If you regularly eat this way, the bad bacteria can overgrow in the gut, pushing out the healthy bacteria. This has been linked to obesity.
Antibiotics can cause long term changes in the balance of your gut flora so if you are prescribed them for an infection, it is important to ensure you feed the good bacteria and add a probiotic supplement to replenish the lost flora.
Foods that are naturally high in prebiotics include:
legumes, beans, and peas
oats
bananas
berries
Jerusalem artichoke
asparagus
garlic
leeks
onions
There are also many probiotic foods that naturally contain helpful bacteria, such as yogurt. A high quality, plain yogurt with live cultures can be a fantastic addition to your diet if you want to add beneficial bacteria.
Fermented foods are another great option, as they contain beneficial bacteria that thrive on the naturally occurring sugar or fibre in the food.
Examples of fermented foods include:
sauerkraut
kimchi
kombucha tea
kefir (dairy and non-dairy)
If you feel your gut would benefit from a more pro-active approach, get in touch for a consultation and we can work together to improve your digestive health.