Prebiotic and probiotic foods for a healthy gut

Optimising our gut health is one of the most powerful things we can do for our wellbeing.

A functional medicine approach addresses health with the understanding that all disease begins in the gut; meaning that if the gut isn’t healthy then this will impact the rest of the body and increase our risk of a whole host of health concerns.  Healthy Gut, Healthy You.

The gut is essential for the functions of the whole human body. When our gut health is compromised we increase our chances of autoimmunity, pathogenic infections, allergies, a variety of atopic conditions, inflammatory conditions, hormone disorders, weight gain and metabolic problems.

The intestines are the primary immune organ of the body, containing 70% - 80% of our immune cells. GALT (gut associated lymphoid tissue)  houses 80% of the cells that make up the immune system.

When we have ‘Dysbiosis’ (an imbalance in our gut flora), this affects the mucosal lining (MALT) of our gut and the GALT, causing immune dysfunction and making us more prone to infections and inflammatory conditions.

It is our gut flora that affects the composition of GALT and therefore the immune cells contained within.

There is a complex web of interactions between our GALT, gut flora, and the mucosal layer (MALT) that lines the gut. Different bacteria in the gut induce different immunologic responses which can be modified by the introduction of prebiotics and probiotics both from foods and supplements.

This is why it’s so important to include these foods in our diet and sometimes, when required, to take a good probiotic supplement. Ensuring our microbiome has the correct balance of healthy flora will keep both our immune system functioning optimally and the rest of our body healthy.

There are simple ways you can include these foods in your diet and it is one of the most powerful changes you can make to support your gut health, feed your gut bacteria and sustain a healthy microbiome.

Prebiotics are indigestible fibres contained within certain foods, that are fermented by our gut flora and, in turn, feed these beneficial flora that we need to thrive for optimal gastrointestinal health.

Probiotics are essentially live bacteria found in both specific foods (usually those that are fermented) and naturally within our guts. It is the name given to the vast array of strains that make up our beneficial gut flora. We need both prebiotics and probiotics for optimal gut health. Without adequate food (prebiotics), the variety of different species of our flora (probiotics) can dwindle in numbers and die out causing a depleted microbiome which has a significant impact on our health both short term and long term.

Gut health also affects our mental wellbeing, as our neurotransmitters are manufactured in the gut.

Poor gut health has been linked with anxiety, depression and multiple mental health conditions.

Prebiotic foods

Leeks – These are great in soups or risottos, or you can try them sautéed along with mushrooms and scrambled eggs for a yummy brunch.

Chicory Root – You can buy this as a coffee substitute and it makes a great drink. You can also roast fresh chicory root with olive oil, herbs and lemon.

Garlic -  Can be added to most dishes, I particularly love it in soups, roasted whole along with vegetables or  used with fish or meat.

Apples - An apple a day keeps the doctor away is never truer when it comes to gut health!  Wether eaten raw, as homemade apple sauce, baked apples, or grated into salads there are many things we can do to include apples in our diet.

Asparagus – I adore this simply lightly pan fried with either butter or a little olive oil as part of brunch, chopped and topped onto salads, or as a side dish to any main. Asparagus also makes a delicious soup.

Bananas – I particularly love bananas sliced and paired with almond butter, a dash of cinnamon and sprinkle of salt.  You can add them to smoothies, as a topping for porridge, yoghurt or kefir.

Jerusalem Artichoke – You can use these in place of potatoes and bake them, or grate them raw and use them in salads.

Onions – Onions are easiest used in soups, stews and risotto. They are also delicious with stewed cabbage,  or as part of a tray of roast vegetables such as butternut squash, courgette and red pepper.  

Dandelion Greens are excellent used fresh on salads or in smoothies, you can also try dandelion root as a warm or iced drink, it makes an excellent coffee alternative.

Probiotic foods

Fermented foods naturally contain various strains of probiotics as a result of the fermentation process,  that can help support the population of flora in our guts.

These foods naturally contain probiotics as a result of the fermentation process and when we eat them we can support the health of our microbiome.

Kefir and Coconut Kefir - Kefir is usually made with dairy, but for those of you who struggle with dairy, there are now many coconut milk alternatives on the market.  Kefir is a runny style fermented yoghurt with a slightly sour taste and works well as a drink. However coconut kefir tends to be a bit thicker and works best eaten like yoghurt, it works particularly well topped with berries or other fruits.

Sauerkraut is a fermented cabbage dish made with water and salt. Make sure the packaging says raw as they are the highest in beneficial probiotics. Sauerkraut makes an excellent addition to most dishes and a spoonful or two can be added to the side. It is especially great on salads or with vegetables.

Kimchi is a Korean dish and is similar to sauerkraut but is a mixture of cabbage and other vegetables such as daikon radish and scallions. It is usually made with ginger, chilli,  garlic and sometimes fish paste making it a little spicy and full of flavour. It can be used in the same way as sauerkraut but goes equally well with meat or fish as a side. My personal favourite is pairing it with eggs.

Miso  - Is one of my favourite fermented foods. It is a fermented paste made with either soya beans or rice, sometimes a mixture of both and is used in Japanese cooking. It is very salty and reminds me a lot of marmite in it’s taste. I love to use miso as a stock for miso or other soups, I also love to spread it on toast or GF toast and then top with scrambled egg for a yummy breakfast. It goes well with fried mushrooms or can be used in stir fry’s as it pairs particularly well with ginger.

Tempeh - is a great addition to any vegetarian or vegan diet as it is high in protein as well as probiotics. It is similar to tofu in principle but tastes completely different and the texture is unique too, as it is the fermented variety of soya beans. This works amazingly well in stir fry, chopped into small cubes or fried along with miso and ginger as a main with vegetables - find a recipe for that here. It also works well in miso soup.

Kombucha - is a fizzy, fermented drink made using tea, usually with black or green tea. It has a slightly alcoholic taste similar to a light beer and does contain some alcohol but is very low at about 0.5% although some can be higher. It comes in many flavours and is a fantastic alternative to an alcoholic drink, sodas and other super sugary or artificial soft drinks.  Its a favourite of mine in summer as it is super refreshing.

It’s incredibly simple to add these delicious and beneficial foods to your diet. Not only do they taste great but they are a powerful form of medicine, helping us to feel vital and happy.

One of my favourite gut friendly breakfasts is scrambled eggs with mushrooms and leeks with or without toast. You can add miso either to the toast as a spread, or pan fried along with the oil, mushrooms and leeks; it makes for a great prebiotic and probiotic combo.

My other favourite combination is a dish of stewed red cabbage with grated apples, onions and a little bit of apple cider vinegar and a dash of honey, it makes a delicious side, and is fantastic for gut health.

Get creative and try adding these foods into your diet. It will open the door to some amazing new flavours and recipes to add to your repertoire; not to mention your gut will love you for it.

*Please note for people who struggle with histamine issues it is best to avoid fermented foods and I do not recommend them as it can exacerbate symptoms.