PRObiotics get a lot of press coverage. But PREbiotics are less well reported on. But you need prebiotics to feed your good gut bacteria. As we said in our previous email, The Guts UK charity describes them as the fertiliser for your gut. And it’s so true. If you want a thriving gut microbiome then you need prebiotics in your diet.

 

How to get more prebiotics in your diet

1. Eat more prebiotic containing food

Prebiotics help to ‘feed’ your good gut bacteria. This helps them to do their thing. The Guts UK charity describes them as the fertiliser for your gut. A pretty good analogy.

Prebiotics exist in your food. No supplements needed. Great news! But not all food contains prebiotics. Prebiotics are found specifically in some fibres and carbohydrates such as fruit, veggies, seeds, nuts and more.

There are also other compounds that have a prebiotic effect such as Polyphenols, which are also found in some plant fibres. These are vital in feeding your gut microbes and encouraging the growth of new beneficial bacteria. Red wine and chocolate can be a good source of Polyphenols. Happy days.

2. Eat more variety

No, a bag of Revels doesn’t count. Neither does a multipack of different flavour crisps. Not all variety is good. Have you heard the cringy term about eating the rainbow? Well, it’s overused as a term but mostly because it’s right.

The more prebiotic variety in your diet, the more diverse your gut buddies can become. And the more fertiliser there is to support them.

Because your microbiome, including your good gut bacteria, can be a diverse bunch, they need a variety of different ‘food’. Providing a variety of different prebiotic ingredients helps support a more diverse microbiome.

Different fruits and veggies also contain different minerals, vitamins and nutrients. Variety in colour is a great way to get an overview of how diverse your shopping basket is.

3. Self-care (even a little bit)

Looking after yourself can have a big impact on your body chemistry. And your body chemistry, such as stress hormones, has an impact on your gut function.

If we were to pick three things anyone can do to help look after themselves it’s these.

Practice controlled breathing

Whichever technique you opt for. Controlled or meditative breathing can help reduce your stress levels. And the great thing is you can practice this anywhere. From a few moments to a longer session, it’s an easy technique for every day.

Sleep

Sleep is essential. For physical and mental well-being. Getting into a bedtime routine that you look forward to can help you avoid the endless distractions you face. What do you love doing? Dangle a carrot such as an early bedtime with your favourite book, bath with lots of bubbles or that new (or old) album you keep meaning to listen to. 7-9hrs is the recommendation for sleep each night.

Food preparation

Self-care can mean investing a bit of time into looking after yourself. And that includes what you eat. If you’re tempted to skip meals and snack, then invest some time preparing meals that nourish you from the inside out. Avoid high sugar and processed food and opt for warming veggie-based meals.

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