The human gut – is more than just a structure of hollow organs that process the food we eat. Within the digestive system flourishes an ecosystem of microbes; bacteria, viruses, and fungi. They are collectively known as the gut microbiome or gut flora. The cecum in the intestines is where they call home is called the gut microbiota. The bacteria and humans have shared a symbiotic relationship and have evolved together. So much so, that some bacterial strains would find it difficult to survive outside the gut and humans would live a rather battered life without the bacteria.
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This is because the beneficial gut bacteria attend to several biological responsibilities like nutrient absorption, synthesis of vitamins, digestive enzymes, neurotransmitters, and even hormones, regulating brain health and function, supporting mental health, aiding digestion, supporting immune function, regulating sleep, and keeping autoimmune disease at bay. In return all the bacteria ask is that they be provided with a home and are well-fed. Not that much of an ask, really.
Not all microscopic house guests are friendly. There are also some harmful bacteria that cause infection and disease. More often than not, the helpful bacteria outnumber the bad ones and everything works out fine. However, this balance is sometimes tipped (reasons why discussed in a bit) and the harmful bacteria take over – this is called dysbiosis. If left unchecked, dysbiosis could graduate into conditions like rheumatoid arthritis, leaky gut syndrome, IBS, IBD, celiac disease, type 2 diabetes, and other unsavory medical conditions. As the gut flora struggles to regain balance, you will see symptoms like gas, bloating, diarrhea/constipation, disturbed sleep, weight gain or loss, skin rashes, a rise of autoimmune diseases, fatigue, depression, and impaired cognitive function.
What Causes Dysbiosis?
In very rare conditions do people inherit an unhealthy gut, but it does happen. Mostly, gut health is compromised because of habits.
- Stress and Sleep: The beneficial microorganisms are sensitive and they react to stress. Rather, they are affected by the effects of stress on the body. The constant surge of cortisol in the blood work against the bacteria. Also, the bacteria follow a circadian rhythm similar to your own and when you lose sleep, they do too.
- Sedentary Lifestyle: Time constraints, the lack of motivation or the inability to find a gym buddy, and the lack of physical activity and exercise affect healthy digestion and friendly gut bacteria. Here are some Exercises for the Gut, that you can try doing.
- Alcohol and Tobacco Use: Not just for the gut, but over-indulging in either of these substances is bad for overall health.
- Diet: A major player in gut health is what you eat. Depending on the quality and quantity of your food intake the beneficial bacteria will respond accordingly. Processed, high-fat, sugary foods are a no-no, not only are they bad for your body, but they also feed pathogenic bacteria.
Your goal is to increase your intake of foods that feed beneficial gut bacteria and you could do that by increasing plant-based foods, and whole grains, switching to natural sugars, and including fermented probiotic foods, here is a list of Probiotic Foods. When you eat, you eat for your body and you eat for the bacteria as well.
Learning Prebiotic Foods
A lot of people get prebiotics and probiotics all mixed up. Let’s clear it up once and for all. Prebiotics are the fuel that helps the beneficial microbes; it is the source of their nutrition and they mainly come from carbs and fiber that the human digestive system cannot handle. Whereas, Probiotics are the actual bacteria that are found in foods and supplements. When these foods are eaten, probiotics help to increase the numbers and diversity of good bacteria in your gut.
Now that’s sorted, but all foods aren’t prebiotic in nature. Good bacteria need protein, saturated and unsaturated fats, carbohydrates, and dietary fiber to survive. So, when you eat, you need to eat for them too.
When you consume prebiotic foods, the good gut bacteria produce nutrients that improve metabolic health – nutrients like short-chain fatty acids, butyrate, acetate, and propionate. Prebiotic foods have lots of other health benefits too.
When properly incorporated into your diet, prebiotic foods can substantially reduce the risk of cancer, especially of the colon. Studies have shown a significant decrease in the number of cancer cells and tumors when prebiotics was added to the diet of subjects.
Indirectly, prebiotic foods influence the mineral and electrolyte levels in the body. This, in turn, impacts blood pressure and lowers it. This is true though only for plant-based prebiotic foods.
Nutrient absorption improves with a prebiotic diet. This turns off the autoimmune responses and helps the food you consume be converted to energy. It also allows for better absorption of minerals like magnesium and calcium that promote bone health.
Serotonin is produced in the gut. Prebiotic food helps keep the gut healthy and this increases serotonin production. You would feel happier and more motivated.
Prebiotic fibers are what keep the gut bugs happy. But they also keep you full for longer – they move slowly through the digestive system. This helps to curb cravings and hunger pangs.
Prebiotics can also boost your immune system, balances hormones, and reduces inflammation. This would impact skin and hair health.
Inflammation is responsible for a lot of medical conditions and prebiotic food can keep inflammation down.
Prebiotics has a hypocholesterolemic effect which helps to reduce the risks of cardiovascular diseases.
Of course, the biggest benefit of prebiotics is for the gut. When taken in tandem with probiotics, the prebiotic fiber helps to maintain digestive health. The short-chain fatty acid keeps the gut barrier healthy and reduces the severity of symptoms of digestive distress.
Natural Prebiotic Foods
Prebiotics are specialized plant fibers that act as fertilizer would for plants. They can be found in many fruits and vegetables as they contain complex carbohydrates and resistant starch. Not all dietary fibers are prebiotic in nature – Fructooligosaccharides (FOS) and galactooligosaccharides (GOS) help to maintain good gut health.
The foods that are rich in prebiotic fiber include:
- Onions
The fiber found in onions is critical for healthy gut flora. This dietary staple contains a type of soluble fiber called oligofructose which helps to increase healthy gut bacteria growth in the intestines. They are antioxidant and anti-inflammatory and contain allicin – an enzyme that helps to fight off sulfenic acid- an inflammation-causing acid. - Jerusalem Artichokes
Jerusalem artichokes contain high amounts of inulin – a super prebiotic. It even has large quantities of insoluble fibers and is nutrient dense with potassium and vitamin B1. They are naturally sweet but can help with blood sugar control as they have a low glycemic index. Plus, they help maintain a healthy weight. - Garlic
Garlic has antimicrobial properties. They are included here because a study found that by increasing the amount of garlic intake, subjects were found to have a lesser density of pathogenic bacteria in the gut. It can do this while leaving the healthy gut bacteria unharmed. Garlic also has inulin fiber that feeds the good guys. - Leeks
Another rich source of soluble fiber, leeks are easy to incorporate and reduce inflammation. If you are feeling a little backed up, leeks also have laxative properties. Leeks are diuretic, antiseptic, and anti-arthritic as well. Best for gut health when eaten uncooked. - Bananas
A low fructose fruit that contains prebiotic inulin and pectin – another probiotic fiber, bananas help to fight inflammation. They are also great for putting a quick stop to diarrhea and upset tummies. Packed full of essential nutrients, bananas make a portion of great breakfast food. Bananas are good for you right from when they are green to when they are brown and mushy. They also have various health benefits. - Chicory Root
You can find chicory root fiber in many weight loss supplements as it can restrain appetite, and help with stomach upsets, constipation, and diarrhea. In other news, chicory is a natural remedy for gallbladder disorders, cancer, and arrhythmia. It is also added to instant coffee to curb the caffeine jump. Because chicory has a high percentage of inulin, it feeds beneficial gut bacteria too. - Dandelion Greens
Fresh or dried, dandelion greens are a great addition to omelets, salads, or sandwiches. All parts of the dandelion plant are edible. If you are on blood thinners, dandelions are not for you. Often used as a traditional remedy for constipation and to preserve digestive health, dandelions contain prebiotic fiber, more vitamins than kale, and minerals. - Asparagus
If you are looking to make toilet runs easier, you should be adding more asparagus to your diet. They contain soluble fiber that draws water to the gut. This makes constipation a thing of the past and you would find that digestion and elimination have both become less stressful. - Apples
Apples are rich in the dietary fiber of pectin. The Granny Smith apple has proven to be the best sort when trying to improve gut microbiota. Apples have been found to change the composition of the gut microbiome and protect against gut-related issues. Especially nutrient-dense, apples are also great for maintaining a healthy weight, lowering the risk of diabetes, cardiovascular disease, and cancer, and may even help with asthma. - Barley, Raw Oats, Wheat Bran, and Other Whole Grains
Whole grains are rich in nutrients and plant compounds like polyphenols that have several health benefits. They also support healthy digestion by adding bulk to stools to prevent constipation and by providing prebiotic benefits to good gut bacteria. Whole grains also reduce the risk of type 2 diabetes, obesity, cholesterol, and cancer. Moreover, they reduce inflammation. However, if you suffer from celiac disease or IBS, you might want to consult with your physician about adding whole grains to your diet. - Konjac Root
Konjac features Japanese and Chinese traditional medicine as a natural remedy for digestive health issues. Glucomannan is made from konjac root and it is a regular ingredient in several dietary supplements to reinforce fiber content. Glucomannan offers similar health benefits to pectin for the digestive tract. It helps stool move through the intestines. Konjac can even delay the absorption of sugar and cholesterol in the gut. - Cocoa
Cocoa is rich in polyphenols– plant compounds that influence blood sugar control, lipid profiles, blood pressure, insulin resistance, and inflammation. But not all cocoa is good for you. Organic, single-source cocoa could stimulate healthy bacteria growth in the colon. Cocoa also helps the microbes to produce essential nutrients. - Flaxseeds
Rich in soluble fiber, flaxseeds are the new in-thing with fad diets. You must add flaxseed to your diet if you suffer from irregularity, constipation, and digestive issues like IBS and diverticular disease. All you need is a tablespoon or two to set you up for the day. Flaxseeds are rich in omega-3 fatty acids which work to ease gut issues and reduce leaky gut symptom severity. For omega 3s, you could substitute flax seeds with chia seeds or walnuts. - Carrots, Radishes, Yacon Root and Jicama Root
Root vegetables are the best prebiotic foods. They are rich in nutrients and in soluble and insoluble fiber which boost the diversity of bacteria in your gut. Root vegetables are also good for lowering blood fat levels and helping with blood sugar control. It may also be effective in keeping bowel cancer away. Carrots are the best root of the lot as they are saturated with vitamins C, A, and K and they contain an important anti-inflammatory called beta-carotene. - Turmeric
A study concluded that curcumin (an active component in turmeric) can alter the gut microbiome in diversity and composition. Moreover, it can affect the metabolic activity of gut bacteria. Like with the Indian or Vietnamese cuisines, combining turmeric with fiber-rich prebiotic foods, liver activity is boosted and it can draw cholesterol out of the bloodstream and send it to the colon for elimination. Furthermore, turmeric can improve cardiovascular health, support libido, reduce inflammation, enhance recovery and support cognitive function. - Seaweed
If you wish to eat for gut health, seaweed is a must-have. A nutrient-rich superfood, seaweed is packed with vitamins and minerals and is particularly a good source of iron, protein, and selenium. You can have it either fresh or dried. Seaweed contains healthy sugars and dietary fibers that feed the good bacteria and nourish the gut. It also boosts digestive health by providing you with omega-3 fatty acids. - Honey
The jury is still out on whether honey can be added to the prebiotics-rich foods list. Research suggests that certain types of honey can reduce the presence of pathogenic bacteria in the gut like salmonella and E. coli. Moreover, honey may also encourage beneficial bacteria and improve metabolic health all around.
Recommendations
- In your quest for optimal gut health, while exploring the best prebiotic foods, it’s also wise to consider supplements that complement your diet. Biotics 8 offers a well-rounded approach, providing a blend of prebiotics and probiotics designed to support your gut flora, rounding out the benefits of your dietary efforts without overshadowing the power of whole foods.
- Yourbiology Gut+ is specially formulated to meet the unique digestive needs of women, enhancing the nurturing environment for healthy bacteria through its careful selection of prebiotic fibers that seamlessly integrate with your nutritional regimen.
Incorporating Prebiotic Foods
To support good bacteria and digestive health, you do not need to change your diet entirely. Natural prebiotics is easy to incorporate into your existing meal plans. A diet rich in prebiotics, probiotics, and healthy fats would not only benefit the good bacteria but also the gastrointestinal tract. However, you might want to try altering your diet slightly before you start taking a dietary supplement, take a look at the 10 Best Supplements that are Packed with Prebiotics and Probiotics for a healthy gut. Sometimes, a change in your meals is all it takes to change the mood in the gut.
To eat for the intestinal tract, start by making small additions of fermented foods (probiotics) and supporting them with prebiotic foods. A typical day’s meal plan should look something like this.
| Meal | Meal Plans |
| Breakfast | Overnight oats with blueberries, honey, flaxseeds, and chia seeds A small bowl of probiotic yogurt and a glass of pulpy orange and carrot juice. |
| Lunch | Barbequed sweet potatoes with steamed chickpea and bean sprout salad. You could add a runny poached egg to your salad instead of a dressing. |
| Snacks | Fermented pickles, jicama root chips from the air fryer, or nuts of your choice. There is always the option of green or veggie smoothies. |
| Dinner | Lean flash-fried tuna with lemon and dill. Steamed asparagus, leeks, and cannellini beans. For dessert, a fruit salad that includes berries, kiwis, pomegranates, and bananas. |
You will notice that only one meal includes meat/fish/egg. For as long as you are trying to set your gut right, try to cut down on non-vegetarian intake. They are hard to digest and if not cooked properly could put your gut health at additional risk. You get all the proteins you need from beans, lentils, and whole grains.
Summary
As the gut microbiome plays a vital role in your body, you must keep it healthy. In addition to good sleep, exercise, and living stress-free, a healthy diet is key. Adding prebiotics and probiotics are vital to keeping the gut healthy, if you are still confused with terms like Prebiotics and Probiotics, then learn the difference from here in detail. Prebiotic foods consist of fibers and sugars that feed the gut bacteria and keep the digestive system in shape. Prebiotic foods include whole grains, fruits, root vegetables, pulses, and various other plant-based produce. Incorporating a portion of prebiotic foods in at least one meal will go a long way to keeping you and your digestive system healthy.