Prebiotics - The Real MVP
Yep straight in there with the controversial title, I know, but I stand by it - Prebiotics are the most valuable player when it comes to the long term health of your gut!
With the hundreds of microbiome tests I have run with various clients and various conditions, prebiotics time and time again are a huge win for long term changes in the gut - aka building that nice abundant and diverse microbiome like a rainforest, that we want to support your health for now and long into the future.
When I think of longevity, I think of living a fulfilling, happy life in the absence of disease .
BUT why is an abundant and diverse gut microbiome important?
A diverse and abundant microbiome means you not only have have a wide range of good gut bacteria, but a good amount of each bacteria - each playing different roles, from supporting digestion, immunity, skin, reducing inflammation to balancing hormones and mood.
The more diverse your gut bacteria, the more resilient your gut is to stress, illness, and diet changes. Low diversity, on the other hand, is linked to gut issues, allergies, mood imbalances, brain fog, inflammatory bowel disease, the list goes on.
What are prebiotics?
Prebiotics are a type of fibre that feed your beneficial gut bacteria. Unlike probiotics (which are live bacteria), prebiotics are essentially the food that helps these bacteria grow, thrive, and maintain the health of your gut long term. You’ll find them naturally in many plant-based foods, and in supplement form.
BUT prebiotics are not for everyone, especially when adding in as a supplement.
If you are experiencing any unwanted gut symptoms such as bloating, abdominal pain or diarrhoea. FIRST address the underlying cause of this before focusing on your prebiotic journey. Too much prebiotic fibre will exacerbate these symptoms!
But what about the probiotic I’ve bought?!
No stress, probiotics are also fantastic! Here’s the deal - while probiotics can offer short-term support like after antibiotics, for symptomatic relief of gut symptoms, while travelling, during pregnancy (for mum and bub) or when shown to have low levels in microbiome testing. Their benefits often disappear once you stop taking them (sound like you?).
Prebiotics, on the other hand, nourish the diverse ecosystem of bacteria you already have, helping them flourish. And the more diverse and well-fed your gut microbiome is, the better your digestion, immune function, mood, and even hormone balance are.
Want to support your gut for life?
Gut health is a daily ritual, just the same as nourishing your body with food, we want to also nourish our gut microbiome daily. Think of it like gardening - probiotics are like planting new seeds, but prebiotics are the sunlight, water, and soil they need to grow. Without the right environment, those seeds won’t survive
One of the best things about prebiotics is they are easy to get through foods, such as:
Garlic
Onion
Leek
Asparagus
Artichoke
Bananas (the greener the better)
Oats
Legumes - Lentils, chickpeas, black beans, kidney beans etc.
Cooked and cooled potatoes
Ground flaxseed
Aim for 1 - 3 of these foods daily. Some will find they need to start slow and build up, to avoid the dreaded bloat and digestive issues.
Probiotics are still useful, especially in targeted situations, but if you want to build a gut that's strong, diverse, and resilient for the long haul? Prebiotics are the real MVP
