There has been an intense amount of focus on probiotics in both the medical literature and mainstream media over the last decade. Probiotics (the beneficial microbes that reside throughout our body but especially in our gut) are without a doubt one of the key factors when it comes to good health. However arguably more important are prebiotics, the foods that feed our probiotic colonies and encourage them to flourish.
Probiotic supplements are guns for hire
One of the main reasons for focusing on prebiotics rather than probiotics for long term health is that probiotic supplements only provide transient benefit to the good bacteria in our gut. Think of them as highly trained troops that can enter an area of conflict and help to restore the peace, but then inevitably leave after a relatively short time. They are not native to the environment they are deployed to, and thus ultimately they are told to depart.
The locals need to get stronger or the conflict will sustain
Following the same theme, if all we do to restore law and order in a conflict zone is place in foreign troops without supporting the desirable local population, then as soon as those troops leave the conflict starts again. This is where prebiotics are so crucial – they provide the nutrition to the native population so they can strengthen and fight the conflict themselves in future.
Sometimes you need a targeted strike before prebiotics are used
One caveat to the generally beneficial use of prebiotics is in those patients who have SIBO (small bacterial overgrowth). In this example, generally beneficial bacteria may have migrated into the small intestine where they have become problematic. If these organisms are fed, they will likely produce excessive gas and toxicity as a by-product of metabolism that will exacerbate the patients symptoms. In this case, these organisms will need to be cleared from the small intestine with the use of targeted herbs and nutrients before prebiotic therapy is used.
The top 5 prebiotic foods to include in your diet
Although there are many good powdered formulas that provide a mix of beneficial prebiotics, the best way to feed your healthy gut flora is with a wide variety of prebiotic foods in your diet on a daily basis. So without further ado, here are the top 5 easily accessible foods that give your gut the best dose of prebiotics for continued gut health:
- Garlic and onion – ok ok I cheated straight out of the gate and included two foods here but they both provide high levels of a crucial type of prebiotic called fructans. Garlic also has amazing antimicrobial properties and can help clear infection while it strengthens your beneficial flora.
- Asparagus – depending on your particular makeup of enzymes, you may find that your housemates complain about your asparagus consumption if they have to use the toilet after you, however your beneficial flora certainly won’t complain. Asparagus provides both fructose and fructans, a double whammy of goodness for your gut bugs.
- Legumes in general, especially chickpeas, lentils and red kidney beans – these have high levels of galactans, further diversifying the types of prebiotic you provide.
- Stone fruits such as nectarines, peaches and plums – fruits in general have high levels of fructose which is another important prebiotic, however these stone fruits are powerhouses due to their provision of another category of prebiotics called polyols.
- Artichokes – These are arguably the most powerful prebiotic food on the planet, however I’ve listed them last as they can be less readily available than other fruits and vegetables. They provide both fructose and fructans in high levels.
So when you’re next browsing the supermarket fresh produce section, spare a little thought for your friendly gut bacteria and choose some foods that give them a boost. They’ll pay you back with good health for years to come.
In wellness,
James Marr
