Boost your bacteria

Is this the secret to a flatter stomach?

111 It’s time to wise up on probiotics and prebiotics

You may have heard the words probiotics and prebiotics, but do you really understand what they are and why we need them? It’s time to get clued up...

WHAT’S WHAT?

Gut bacteria are referred to as the microbiome, which forms a defensive barrier against invaders. ‘Beneficial bacteria are integral to the digestive system and help us digest certain types of fibre, absorb antioxidants and help with the production of vitamins,’ says registered nutritionist Rob Hobson. ‘Both probiotics and prebiotics have a role to play in supporting the microbiome.’

PREBIOTICS: THE FEEDERS

The body cannot digest prebiotic fibre (in foods including bananas, onions, oats, leeks and garlic) – it goes through the small intestine and ferments when it reaches the colon. It serves as food for beneficial probiotic bacteria and helps to increase the number of ‘good’ bacteria in the gut.

Starchy foods that have been cooked and then cooled, such as potatoes, rice and pasta, also act as prebiotics. Or try Healthspan Easyfibre Inulin, £12.95 for 450g.

PROBIOTICS: THE GOOD GUYS

Probiotics have been shown to have a positive effect on health. They help maintain good digestion and protect against diarrhoea, constipation and IBS. ‘The most widely researched strains are Lactobacillus and Bifidobacterium, which are found in live yogurt and supplements, such as Healthspan Super50 Pro, £28.50 for 60 capsules,’ explains Hobson. Probiotic foods like kimchi, sauerkraut and kefir are also useful.