Little Step No. 34
What to do:
Know the difference between probiotic and prebiotic foods
Why this step works:
Most people are now aware of the importance of looking after their friendly gut bacteria. And that this internal ecosystem of good gut bugs has an incredible impact on the shape of health.
My concern however is that as interest in this aspect of gut health has expanded, so too has the amount talked and written about it, as well as an explosion of food products and supplements to target it. And what I often hear is that people feel overwhelmed, confused and unsure what to do.
This morning, on a drizzly walk, a flash of the brightest blue caught my eye. I stopped to watch a kingfisher, perched on a branch, then dart into a pond. I must have passed so many incredible things on my walk this morning, but the kingfisher is the only thing I can remember in any detail. It reminded me how important focus is for learning. Today I encourage you to gently step away from the overwhelming noise that surrounds this aspect of gut health. And instead, just focus on this one little step, that’s all.
Know the difference between ‘Probiotic’ and ‘Prebiotic’ foods
1. Probiotic foods CONTAIN beneficial bacteria. A healthy gut contains more than 500 different species of beneficial bacteria and there’s about a trillion bugs altogether! Probiotic foods naturally contain beneficial bacteria and the good news is that consuming them can actually help to strengthen numbers in your own gut. Some examples of probiotic foods are live natural yoghurt, kefir, sauerkraut, kimchi, sour cream, miso, tempeh, buttermilk and kombucha.
2. Prebiotic foods FEED beneficial bacteria. Just like any other living organisms, good gut bugs need feeding, and without food they cannot survive. Thankfully there are special ingredients in our food that can do just that and these are called prebiotics. Many plants naturally contain prebiotics. Some examples of prebiotic foods are apples, asparagus, chicory, flaxseeds, lentils, chickpeas, cocoa, oats, Jerusalem artichoke, garlic, onions and leeks.
Why is this step important? Because if you want to nurture your gut bacteria, ideally your diet should contain both. In next week’s little step, I’ll share a very simple chart of probiotic and prebiotic foods and a couple of points to bear in mind before adding more into your diet. Let’s sharpen our kingfisher focus on gut health one little step at a time x