What are prebiotics?
To keep it simple, prebiotics are considered the food for our friendly gut bacteria. Just like humans, when our healthy bacteria are being fed well, they can thrive and complete all their functions and roles with ease. However, when they don’t get the right food in the form of ‘prebiotics’, they have a tendency to die off faster and produce less of the benefits for the host – that’s you! The good news is that it is extremely easy to fit in a few extra foods high in prebiotics in your regular diet.
Where can I find prebiotics?
So, what are some foods you may already be eating that are considered prebiotics? A few common ones include garlic, onions, oats, celery, chia seeds, and legumes. All of these contain specific fibres that our good gut bugs love to feast on! By making sure you include some of these foods in all of your meals, you are helping to keep your gut healthy and happy! I recommend aiming for at least 1 serving per meal to start, and gradually work your way up to 2-3 servings/meal!
What’s the best way to consume prebiotics?
Who here is a fan of efficiency?? (My hand is raised up high!) Well then, you’ll want to create an exponentially positive effect on your gut health by consuming these prebiotic-rich foods WITH probiotic-rich foods, which I talk about in my previous blog here (link to past blog). Common probiotic rich foods include sauerkraut, kombucha, yogurt, kimchi and kefir! By eating them together, they support each other and provide MORE benefits for your gut than if you were to eat them on their own! Think of them like batman and catwoman, incredible separately, but unstoppable together. That’s right, I’m now referring to pre- and pro-biotics as superheroes, because they really are superheroes for your gut! And if you’ve read any of my other posts, you probably know how much your gut health is related to everything else in your body – your brain health, your energy, your ability to lose fat, your sleep…the list goes on!
Prebiotics vs. Probiotics
Let’s do a little recap on probiotics and prebiotics. Probiotics are live bacteria that give benefits to the host they live in (that’s you!). Prebiotics feed these live bacteria so they can function optimally and help your gut, brain and body be the healthiest versions possible! Eat them on their own – you are winning! Eat them together – it’s like you just won the lottery…in the world of bacteria, that is 😉
For all those who are visual learners like me, here’s a chart to summarize:
What does this look like in real-life?
Not sure how to start incorporating these gut healthy foods into your diet? Don’t worry, I’ve got you covered. Below is an example of a one-day meal plan to keep your gut healthy and your brain and body happy! Want more than a days-worth of gut healthy meals? Send me a message and I’d be happy to help! You can contact me by phone: 204-952-7982 or email: firstname.lastname@example.org
All the best,