We put our questions on prebiotics and probiotics to gut healing expert and nutrition coach, Aoife Murray. After being diagnosed with the autoimmune disease multiple sclerosis 10 years ago, Aoife has used a holistic approach to transform her life and her overall health
Before we can understand prebiotics and probiotics and their role in our health, we need to know about the gut microbiome, which refers to the 10-100 trillion microbes living in our small and large intestines. These microbes consist of both good and bad bacteria, and what we eat depicts which bacteria we choose to feed and fuel
What are prebiotics and probiotics and what is the difference between them?
Probiotics are live microorganisms that help populate the gut microbiome to support digestive health, immune function and nutrient absorption. Luckily, these live microorganisms (probiotics) are found in numerous foods.
As probiotics are living, they need to eat to survive. Here is where prebiotics come in – they serve as food for probiotics to feed and support the probiotics. Prebiotics are an essential part of good gut health as they promote the growth of ‘good’ bacteria. Prebiotics are naturally made and found in many of our favourite everyday foods.
What kind of foods should we be eating to get prebiotics and probiotics into our diet and how much do we need?
Probiotics
Eating fermented foods is one of the best ways to naturally get good bacteria into your gut because they are a natural source of probiotics and help with populating the gut with good bacteria. Some great sources of probiotics include yoghurt, kefir, kombucha, sauerkraut, kimchi, pickles and tempeh. There is no specific recommendation on how much probiotic food you should eat daily, but the general guideline is to add as many fermented probiotic foods as possible to your diet.
Yoghurt is a great natural source of probiotics because it is extremely versatile. Not only can you enjoy it paired with berries and honey for breakfast or as a midday snack, but you can also make easy swaps and use it for salad dressing, sauces and marinades. When shopping for yoghurt, it's important to look for the words "live and active cultures" on the label to ensure it is packed with probiotics, which can vary from brand to brand.
Prebiotics
Prebiotics naturally occur in many whole foods, including artichokes, apples, leeks, garlic, onions, dandelion greens, berries, chicory root, beetroot, cashews and pistachios. When we get our prebiotics from natural sources such as whole foods, we also gain benefits such as essential vitamins, minerals and antioxidants.
Many experts recommend a daily intake of 3-5 grams of prebiotics from natural foods, which will vary from person to person as everyone's microbiome is different. Start with small amounts, introduce new prebiotic foods slowly and feed your good gut bacteria.
Are there simple tips on how to up our prebiotic and probiotic intake without the need for drastic changes?
Both probiotics and prebiotics can be seamlessly added to your diet. For example, next time you're making your favourite potato or tuna salad, try using yoghurt instead of mayonnaise.
Berries are an incredible way to feed your good gut bacteria. Enjoy them as a side to your brekkie, in a smoothie or as a snack paired with cashews.
Garlic is an incredible prebiotic that can be easily incorporated into your cooking. I add garlic to all dressings and marinades.
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