Feeding the bugs

Prebiotics

Prebiotics are a type of dietary fibre that are not digested in the small intestine, but instead reach the large intestine where they serve as a food source for beneficial gut bacteria. So, while probiotics provide additional bacteria, prebiotics feed the bacteria that are already there and help promote the growth and activity of specific types of bacteria that are considered beneficial for health.  

Some common types of prebiotics include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS). These prebiotic fibres are found naturally in many plant-based foods, such as bananas, onions, garlic, leeks, asparagus, artichokes, and whole grains.

Cruciferous veggies are also very helpful for your digestion, you should know that they contain compounds called glucosinolates, which are fermented by bacteria and used as fuel. They are also prebiotic. Find out more about cruciferous vegetables and why they are good for hormone balance here.

Examples are: Bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, kale and spring greens.

Prebiotics have been shown to have a variety of health benefits, including improving digestion, boosting the immune system, reducing inflammation, and improving the absorption of certain nutrients. Additionally, research suggests that prebiotics may help reduce the risk of certain health conditions, such as type 2 diabetes, heart disease, and colorectal cancer.

It is important to note that while prebiotics are beneficial for health, they can also cause digestive discomfort in some people, particularly when consumed in high amounts. Anyone with IBS, for example, should approach some of these foods with care. What lurks behind the majority of cases of IBS is bacteria in the small intestine, where we don’t really want it (large intestine, yes, small intestine, no). Your body really should do a daily swoosh of all bacteria from the small intestine down to the colon (called the Migrating Motor Complex) but for a variety of reasons that might not occur. What can then happen is the bacteria in the small intestine can feast on these lovely prebiotic foods, causing gas, bloating and discomfort. That’s not my telling you don’t eat these foods but, if you have digestive problems, start with small quantities until you work out what your body can tolerate. You may find working with a practitioner, like myself, beneficial in working out the root cause of your digestive problems. You can contact me here.

You can also buy prebiotic supplements like FOS but I wouldn’t advise these unless you are working with a nutrition professional. They can be really helpful in a digestive health programme but only if you know what you are doing and which specific products to buy.

A healthy microbiome & the perimenopause

6 important things your gut bacteria do for you

1 Kill bugs and hostile bacteria

These can cause unpleasant symptoms or disease – like the ones that cause food poisoning or stomach  ulcers.

2 Boost your immunity.

60% of your immunity is in your gut and the immune tissue in your digestive system is very sensitive to bacterial activity. The good bacteria also encourage the body to make a particular kind of antibody that stops you getting sick.

3 Improve digestion.

Some bacteria help you break down particular foods and even help with the muscular contractions that move food through your system – thus keeping you regular.

4 Make vitamins & help you absorb nutrients better.

Your gut bacteria are responsible for making many B vitamins, and these same bacteria help you absorb minerals in the food you eat better.

5 Protect against disease.

Some bacteria produce enzymes that turn the fibre you eat into short chain fatty acids (SCFA). This is interesting because these SCFAs can help protect against heart diseases by regulating cholesterol and having a positive impact on fats in the blood. A particular type of SCFA called butyrate has been shown to be protective against cancer.

6 Hormonal balance

Our hormones are synthesised, metabolised and excreted in our guts. When we balance our gut microbiome, we balance our hormones! Working on your gut health during the perimenopause can be a game changer for many of my clients.

Do you want all the above?! Work with me to optimise your health and wellbeing by booking a free discovery call here.