Prebiotics: the real superheroes of gut health

Your gut is more than just a digestion hub—it’s a powerhouse for overall health. From nutrient absorption to immune function, mood regulation, and metabolism, your gut microbiome plays a vital role in keeping you healthy. But how do you support it? Let’s break it down with the science of prebiotics, probiotics, and digestion-friendly habits.

Prebiotics: The Fuel for Your Gut Bacteria

Prebiotics are indigestible fibres that serve as food for beneficial gut bacteria. Unlike probiotics (which add bacteria), prebiotics nourish and increase the growth of the good bacteria already living in your gut.

Types of Prebiotics & Their Food Sources

1️⃣ Fructooligosaccharides (FOS) & Inulin

  • Boosts: Bifidobacteria growth, gut integrity

  • Foods:

    • Chicory root

    • Garlic

    • Onions

    • Leeks

    • Jerusalem artichokes

    • Asparagus

    • Bananas (slightly unripe)

2️⃣ Galactooligosaccharides (GOS)

  • Boosts: Bifidobacteria, immune function, may ease IBS symptoms

  • Foods:

    • Lentils

    • Chickpeas

    • Black beans

    • Cashews

    • Dairy (yogurt, kefir, aged cheese)

3️⃣ Resistant Starch

  • Boosts: Butyrate production, gut lining health

  • Foods:

    • Green bananas & plantains

    • Cooked and cooled potatoes (potato salad)

    • Cooked and cooled rice (sushi rice)

    • Legumes (kidney beans, lentils, chickpeas)

4️⃣ Pectin

  • Boosts: Gut bacteria balance, cholesterol & blood sugar regulation

  • Foods:

    • Apples (especially skins)

    • Citrus fruits (oranges, lemons, grapefruit)

    • Carrots

    • Berries (strawberries, blackberries, raspberries)

    • Pears

5️⃣ Beta-Glucans

  • Boosts: Gut microbiome diversity, immune function

  • Foods:

    • Oats

    • Barley

    • Mushrooms (shiitake, maitake, reishi)

    • Seaweed

6️⃣ Polyphenols

  • Boosts: Growth of Akkermansia muciniphila (a beneficial gut bacteria)

  • Foods:

    • Dark chocolate & cocoa

    • Berries

    • Green tea

    • Red wine (moderation!)

    • Coffee

    • Olives & extra virgin olive oil

How to Add More Prebiotics to Your Diet

✅ Start slow—too much fibre at once can cause bloating.
✅ Diversify! Mix different prebiotics for a more diverse gut microbiome. Daily Metamucil is NOT the answer!

✅ Pair prebiotics with probiotic foods for enhanced benefits. (E.g., yogurt + banana, sauerkraut + apple, kimchi + garlic).

Probiotics: The Good Bacteria

Probiotics are live bacteria that support digestive health by maintaining a balanced gut microbiome. They:

  • Help break down food

  • Support immune function

  • Regulate inflammation

  • Aid in neurotransmitter production (mood & brain health)

  • And too be honest SO MUCH more but that is a whole other blogpost!

Best Food Sources of Probiotics

  • Fermented dairy: Yogurt, kefir, aged cheeses

  • Fermented vegetables: Sauerkraut, kimchi, pickles

  • Soy-based ferments: Tempeh, miso, natto

  • Beverages: Kombucha, kvass

How to Improve Digestion Naturally

✅ Chew your food properly – Digestion starts in the mouth! ✅ Eat slowly & mindfully – Rushing meals leads to bloating & poor absorption. ✅ Stay hydrated – Fiber needs water to do its job! ✅ Manage stress – Chronic stress slows digestion & disrupts gut bacteria. ✅ Move your body – Gentle movement after meals aids digestion.

Why Do Food Intolerances Develop Over Time?

Ever wondered why you could once eat dairy (or any food for that matter), but now it makes you bloated? Food intolerances often develop due to:

  • Microbiome shifts – Reduced diversity affects digestion.

  • Enzyme decline – Less lactase = dairy intolerance.

  • Leaky gut – Increased gut permeability can lead to sensitivities.

  • Low stomach acid – Poor protein breakdown leads to bloating & discomfort.

I can tell you from personal experience, that after having gastro from hell in Egypt in my 20s, that is where ALL of my intolerances and gut issues began- including dairy. I have been able to recover most of my gut function but to this day can only have small amount of dairy.

FODMAPs: What They Are & Why They Matter

FODMAPs are fermentable carbohydrates that can cause bloating & digestive distress in some people. They include:

  • Oligosaccharides – Wheat, onions, garlic

  • Disaccharides – Dairy (lactose)

  • Monosaccharides – High-fructose foods (honey, apples)

  • Polyols – Artificial sweeteners, stone fruits

👉 Avoiding them long-term? Not ideal! FODMAP restriction can starve good gut bacteria, and further reduce microbiome levels which led to the problem in the first place. A low FODMAP diet is great in the short term, but it is important to fix the underlying microbiome issues and reintroduce FODMAPs back into the diet. Always work in with a health practitioner for this.

Meal Plan for Prebiotic Punch

Day 1

🥣 Breakfast: Overnight oats with banana, flaxseeds & kefir
🥗 Lunch: Chickpea & lentil salad with olive oil dressing
🍲 Dinner: Grilled salmon with garlic-roasted asparagus & quinoa

Day 2

🍳 Breakfast: Scrambled eggs with sautéed mushrooms & sourdough toast
🥙 Lunch: Wholegrain wrap with hummus, avocado & tempeh
🥘 Dinner: Miso soup with tofu & seaweed, brown rice & steamed greens

Day 3

🍓 Breakfast: Greek yogurt with berries, walnuts & cinnamon
🥑 Lunch: Quinoa bowl with roasted sweet potato, black beans & tahini dressing
🐟 Dinner: Grilled sardines with garlic spinach & roasted potatoes

💡 Snack Ideas: Dark chocolate, green tea, kombucha, almonds, fermented pickles, kimchi & miso soup

Jody Walker