PREbiotics
We have already spoken about the importance of both fibre and probiotic foods/supplements. It’s also true that the effects/benefits of probiotic supplements can wear off quite quickly after you stop taking them.
This brings us onto PREbiotics. Probiotics are actual ‘live’ microflora/gut bacteria which we are putting into the body, whilst prebiotics are the ’food’ these microflora live off, helping them work and grow - really we need both in combination… like us without their food probiotics quickly die. Prebiotics are essentially forms of soluble fibre. i.e. probiotics work whilst your taking them, but unless you are eating enough prebiotics in your diet too, the good bacteria quickly dies once you stop taking the supplements.
Prebiotics are good for helping:
all sorts of digestive issues (IBS, bloating etc) and candida,
plus they regulate blood sugar levels, lower insulin concentration (therefore improving insulin sensitivity) and increase satiety (the feeling of fullness).
They also generally help boost the immune system and reduce digestive tract cancers (especially colon cancer).
They also help with reducing inflammation and are also good for eczema and asthma.
As usual i’d say food first before considering supplements, but in in this case theres very little harm in trying prebiotics. f you want help working out what kind of prebiotic to take/eat here are some you can try (everyones different so you need to start slowly and see what works for you!):
Foods:
raw chicory root (chicory tea is really tasty, It sort of tastes like coffee and I have it as an alternative sometimes when i don’t want the caffeine hit of coffee),
bananas,
raw Jerusalem artichoke,
raw garlic,
raw leeks,
onions (raw and cooked),
raw asparagus
Green tea (esp matcha green tea) also has prebiotic polyphenol properties (and the L theanine we already spoke about which helps improve focus).
Supplements:
Beta glucans (found in oats, barley, wheat, rye, seaweed, shiitake mushrooms)
Psyllium husk - also helps with hormonal imbalances. Good to have at night 1tea spoon mixed with little water (turns it into a gelatinous product like a chia pudding), then have a tall glass of water/herbal tea. Be cautious though as if you are not hydrating enough then it can cause constipation instead!
Partially hydrolysed guar gum
Acacia powder
Wheat dextrin (avoid if celiac or wheat allergy)
Isomalto-oligosaccharide (IMO) which has been prepared by fermentation (so also found in miso, soy sauce, honey) - this one is particularly gentle on the gut -
Maybe avoid one called inulin (found in onions/leeks) as it can cause or make bloating/gas worse for some people.