foods to eat for a healthy gut Health & Injuries, it really is what's on the inside that counts. These prebiotic and probiotic foods are must-have additions to your diet to ensure your body is the best it can be.
1/ Garlic
A nutrient-packed prebiotic with an antioxidant punch, plus allicin, which has been linked with improved circulation, heart health and boosting immunity.
2/ Bananas
These prebiotic powerhouses feed your gut while topping up your potassium, making them the perfect pre- or post-exercise snack for runners.
3/ Asparagus
Rich in the prebiotic fibre inulin, plus folate, antioxidant vitamins A, C and E, and vitamin K. The less you can cook it, the more fibre it retains.
4/ Natural yoghurt
Full or probiotic ‘live’ bacteria. It’s thought probiotics can boost bacteria numbers and also improve the function of what’s there.
5/ Fermented vegetables (pickles)
Lacto-fermentation involves soaking vegetables in their own juice or brine and allowing bacteria to grow.
6/ Jerusalem artichokes
These knobbly, prebiotic roots can be used any way you’d use potatoes but have a lower glycaemic index (GI), so fill you up for longer.
7/ Kefir
A probiotic live yoghurt drink made by fermenting kefir ‘grains’ with dairy or plant/nut milk. Add to smoothies, soups and fruit; it’s great with lemon as a salad dressing.
8/ energy-dense foods for runners
Our microbes feed off the fatty acids and polyphenols in nuts (and olive oil). Polyphenols help the microbiome to diversify and flourish.
9/ Miso
A paste made by fermenting soy beans, barley and brown rice that has prebiotic and probiotic qualities. Use in savoury dips, dressings and soup.
10/ Kombucha
A fermented tea drink with a vinegary taste. Can be home-brewed using black or green tea, sugar and a SCOBY (symbiotic colony of bacteria and yeast).
