Prebiotics + probiotics = a healthy gut!

Ten prebiotics

Good foods to help your digestion and keep your gut healthy – it’s a good idea to try to eat more fibre or roughage, as most people in the UK do not get enough. The NHS says to aim for the recommended dietary intake of 30g of fibre a day.

If you want to keep your gut bacteria healthy and well fed, introduce more prebiotic fibre to your diet. All plant-based foods, such as fruit, vegetables and grains, contain fibre, but some are richer sources of fermentable prebiotic fibre than others –

Jerusalem artichokes

Onions


Leeks

Globe artichokes


Asparagus

Garlic


Bananas


Apples


Wholegrain oats, wheat and barley


Lentils and beans

Our delicious mixed bean salad contains many of the above ingredients and was coined by Tim Spector as an ‘amazing prebiotic pulse salad’ when he visited Cookery School.

Five probiotics

Probiotics are live bacteria and yeasts promoted as having various health benefits. Often described as “good” or “friendly” bacteria, probiotics are live microorganisms (microbes), usually bacteria, that, when eaten in adequate amounts, balance our microbiome and stimulate the digestive system to take tiny but valuable steps to protect our bodies from harm. They’re essential for a healthy gut, and their role is particularly important when our systems are under pressure from antibiotics.

Probiotics are thought to help restore the natural balance of bacteria in your gut (including your stomach and intestines) when it’s been disrupted by an illness or treatment such as antibiotics. Foods containing probiotics include –

Natural live yogurt


Unpasteurised cheese

Kimchi


Kefir


Kombucha

Five other gut-friendly foods

Polyphenols are natural compounds found in certain foods, including fruit and vegetables, which have special properties. They’re the subject of continuing research and are believed to have a positive effect on our risk of developing heart disease, diabetes, cancer and dementia. But polyphenols also seem to actively encourage some microbes to flourish. These beneficial microbes help prevent unwanted microbes from colonising our guts. Foods high in polyphenols include –

Extra virgin olive oil

Red wine

Nuts

Coffee


Dark chocolate

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Ingredients Recipes