Your Cheat Sheet for Prebiotic & Probiotic Foods to Support Your Gut Health

(& Functional Foods for Constipation)

Following our recent Digestive Zen Yoga & Nutrition Workshop, I thought I'd share some functional foods that can support gut health, including prebiotic and probiotic foods.

Prebiotic Foods

Prebiotics feed beneficial bacteria in your gut, promoting a healthy microbiome. Include these in your diet:

• Onions, Garlic, Leeks: Contain inulin, supporting gut health.

• Jerusalem Artichokes: Rich in inulin, a prebiotic fibre.

• Asparagus: Supports beneficial gut bacteria.

• Bananas: A good source of prebiotic fibre.

  
  

Probiotic Foods

Probiotics introduce beneficial bacteria into your gut. Try these:

• Yogurt: Contains live cultures like Lactobacillus and Bifidobacterium.

• Sauerkraut: Fermented cabbage rich in probiotics.

• Kimchi: A Korean fermented vegetable dish packed with probiotics.

• Kefir: A fermented milk drink with a variety of probiotic bacteria. However, you can also get vegan kefirs and at our recent Digestive Zen Workshop, the lovely Mount Olympus Foods shared their goats milk and vegan kefirs with us, which everyone loved trying. And for some people, who are sensitive to cows milk, they might find that goats milk might be more suited to them as it contains slightly less lactose, might be easier to digest and it contains a different nutrient profile.

Functional Foods for Constipation

• Kiwi Fruit: Eating 2-3 kiwis before a meal once a day for at least 4 weeks can help relieve constipation and IBS-C.

• Flaxseed: If you have fibre intolerance, milled linseeds are a well-tolerated option. Try 2-3 tablespoons in divided doses with a glass of water daily for at least 4 weeks.

• Prunes: A classic and effective remedy! Aim for 50g (about 7 prunes) twice daily for at least 3 weeks.

• Figs: Eating 300g (about 6 figs) in divided doses daily for at least 8 weeks can provide consistent relief.

• Mango: Consuming about 2 mangoes (300g) daily for at least 4 weeks is a delicious, sweet way to help manage constipation. But this can raise blood sugar.

• Broccoli Sprouts: Adding just 20g of broccoli sprouts to your daily diet for at least 4 weeks can also be highly beneficial

And if you need further support, let's explore your digestion further. Book in a session now.