Prebiotics for Gut Health

The Power of Prebiotic Foods: How to Feed Your Gut for Better Health

When it comes to gut health, probiotics tend to steal the spotlight. But the truth is, beneficial bacteria can’t thrive without the right fuel—prebiotics. These fermentable fibres feed the microbiome, supporting digestion, immune function, and even hormone balance.

If you want to optimise your gut health, incorporating prebiotic-rich foods into your diet is probably more important than taking probiotics. Let’s break down what prebiotics are, how they work, and how to easily increase them in your diet.

What Are Prebiotics?

Prebiotics are non-digestible fibres and compounds that pass through the upper digestive tract and reach the colon, where they are fermented by gut bacteria. This fermentation process produces short-chain fatty acids (SCFAs), such as butyrate, which play a crucial role in reducing inflammation, maintaining the gut lining, and supporting overall health.

Unlike probiotics (which are live bacteria), prebiotics act as food for beneficial microbes, helping them multiply and outcompete harmful bacteria.

Key Types of Prebiotics and Their Benefits

Not all prebiotics are the same. Different types feed different bacteria, so consuming a variety of prebiotic fibres ensures a diverse, resilient microbiome.

Fructooligosaccharides (FOS)

FOS is a type of fermentable fibre that selectively feeds Bifidobacteria, Faecalibacterium & Akkermansia, helping to improve butyrate production and immune function.

Found in: Onions, garlic, chicory, jerusalem artichoke, watermelon, leek, red cabbage

Benefits:

• Enhances mineral absorption, particularly calcium and magnesium

• Supports regular digestion and bowel movements

• May help reduce inflammation and gut permeability

Galactooligosaccharides (GOS) – Gut & Brain Connection

GOS selectively nourishes Bifidobacteria and Faecalibacterium, influencing gut-brain communication and mental well-being.

Found in: Legumes (chickpeas, lentils, black beans), dairy products (yoghurt, kefir)

Benefits:

• Enhances immune function by supporting microbial diversity

• Reduces gut inflammation and may help with conditions like IBS

• May support mental health by promoting neurotransmitter production

Inulin – A Fibre for Gut Diversity

Inulin is a soluble fibre that ferments in the colon, increasing microbial diversity and supporting butyrate production.

Found in: Chicory root, Jerusalem artichokes, onions, leeks, dandelion greens

Benefits:

• Supports blood sugar regulation by slowing glucose absorption

• Promotes bowel regularity and gut motility

• Helps maintain a strong gut barrier and reduces inflammation

Resistant Starch

Resistant starch bypasses digestion and ferments in the colon, feeding beneficial bacteria and increasing butyrate levels.

Found in: Cooked and cooled potatoes, uncooked green bananas, oats, legumes, cooked and cooled rice

Benefits:

• Strengthens the gut lining and enhances colon health

• Supports insulin sensitivity and blood sugar control

• Helps regulate appetite and metabolism

The cooking and cooling process is essential to the creation of resistant starch. It's important that resistant starch is eaten at low temperatures (<38 degrees). If you're using green banana flour, this can't be cooked at all.

How to Increase Prebiotics in Your Diet

A diverse range of prebiotic fibres is essential for a healthy microbiome. Here’s how to incorporate them easily into your diet:

1. Eat a Variety of Prebiotic Foods

Each type of prebiotic supports different beneficial bacteria. Try to include a mix of FOS, GOS, inulin, and resistant starch foods in your meals.

2. Cook and Cool Starchy Foods

To maximise resistant starch, let potatoes, rice, and oats cool after cooking before eating them. This process increases the amount of fermentable fibre that supports gut health.

3. Pair Prebiotics with Probiotics

For optimal gut health, pair prebiotic foods (like onions, bananas, and legumes) with probiotic sources (like yoghurt, sauerkraut, and kimchi). The combination helps beneficial bacteria flourish.

4. Start Slowly

If you’re not used to eating high-fibre foods, introduce prebiotics gradually to avoid bloating or digestive discomfort. Increase intake over time and drink plenty of water to support digestion.

5. Consider Prebiotic Supplements

If you struggle to get enough prebiotics from food, partially hydrolysed guar gum (PHGG) is a well-tolerated option. It selectively feeds beneficial bacteria without excessive fermentation or bloating. FOS, GOS & Inulin are all available in supplement form.

Why Prebiotics Matter for Hormones

Gut health and hormone balance are closely linked. The microbiome plays a critical role in metabolising and regulating oestrogen, cortisol, and neurotransmitters like serotonin.

A well-nourished microbiome helps:

• Regulate oestrogen metabolism by promoting the breakdown and elimination of excess hormones

• Reduce inflammation, which can worsen PMS, PCOS, and endometriosis symptoms

• Support serotonin production, improving mood, sleep, and stress resilience

By optimising gut health through prebiotic-rich foods, you’re not only improving digestion but also balancing hormones and supporting overall well-being.

Want to Learn More?

If you’re looking for a step-by-step approach to hormone health or whole food diet resources, my ebook guides provide detailed, strategies to support your body naturally.

If you prefer a 1:1 approach, microbiome testing and treatment options are available.

Book an appointment and let me design a gut health program personalised to your needs.