TIPSLIFEHACKS

Feeling sluggish? Dealing with digestive discomfort? Your gut health could be the key! It's not just about how well you digest your food; a thriving gut microbiome impacts everything from your immune system and mood to your overall energy levels. But with all the buzz around prebiotics and probiotics, it can be confusing to know where to start. We've chatted with Dr. Srishti Goyal, a Dietitian at Ujala Cygnus Hospitals, to break down the science and help Kiwis understand how to nourish their gut for optimal health.

What are Probiotics? The Good Bacteria

Think of probiotics as the 'good' bacteria already living in your gut – and the ones you can add to it. They're live microorganisms that, when consumed in adequate amounts, confer a health benefit on the host. Essentially, they help balance the ecosystem in your gut, fighting off harmful bacteria and supporting overall digestive function.

Where to find them: You can find probiotics in fermented foods, which are a delicious and readily available option here in New Zealand. Think:

• Yoghurt: Look for varieties with live and active cultures. Plain yoghurt is often a better choice as it avoids added sugars.
• Kefir: A fermented milk drink packed with probiotics.
• Kimchi: A Korean fermented cabbage dish – a flavourful way to boost your gut health!
• Sauerkraut: Fermented cabbage, often found in European delis and supermarkets.
• Miso: A traditional Japanese seasoning produced by fermenting soybeans.

You can also find probiotic supplements, but it's always best to consult with a healthcare professional before starting any new supplement regimen.

What are Prebiotics? Food for the Good Bacteria

Now, here's where things get interesting. Prebiotics aren't bacteria themselves; they're the food that feeds the probiotics. They're non-digestible fibres that pass through the upper digestive tract and are fermented by the good bacteria in your large intestine. This fermentation process produces short-chain fatty acids, which have numerous health benefits, including reducing inflammation, improving gut barrier function, and even influencing brain health.

Where to find them: Luckily, many delicious and readily available foods in New Zealand are rich in prebiotics:

• Garlic: A flavour powerhouse and a prebiotic superstar.
• Onions: Another kitchen staple packed with prebiotics.
• Leeks: A mild and versatile vegetable.
• Asparagus: A delicious spring vegetable.
• Bananas (slightly green): Greener bananas contain more resistant starch, a type of prebiotic fibre.
• Oats: A hearty and nutritious breakfast option.
• Apples: Especially with the skin on.

Prebiotics vs. Probiotics: Which Do You Need?

The good news is, you need both! Probiotics introduce beneficial bacteria, while prebiotics nourish the existing and newly introduced bacteria. A balanced approach – incorporating both prebiotic and probiotic foods into your diet – is key to a healthy gut.

The Bottom Line for Kiwis

Prioritising gut health is an investment in your overall wellbeing. By understanding the difference between prebiotics and probiotics and incorporating these foods into your diet, you can support a thriving gut microbiome and enjoy the numerous benefits it offers. Don't forget to chat with your doctor or a registered dietitian for personalised advice.