We’ve all heard about probiotics – the “good bacteria” often linked to yoghurt or supplements. But there’s another piece of the gut health puzzle that deserves the spotlight: prebiotics. And no, they’re not just another wellness buzzword.
Think of it this way: probiotics are the good bugs that live in your gut, and prebiotics are the food they thrive on. Without that fuel, probiotics can’t do their job properly.
Read more: A beginner’s guide to mindful eating
Why do prebiotics matter?
Your gut is home to a bustling community of micro-organisms (called the microbiome) that help with digestion, immunity, mood regulation and energy. When this delicate ecosystem is in balance, you feel the benefits—better digestion, stronger immunity and even improved mental wellbeing. When it’s out of balance, the opposite happens, leaving you sluggish, bloated or prone to ongoing tummy troubles.
That’s where prebiotics step in. They’re the indigestible fibres found in many plant-based foods that feed the friendly bacteria in your gut, helping them multiply and keep things running smoothly.
Where can you find them?
Prebiotics aren’t hidden away in fancy powders or expensive pills – they’re in everyday foods you already know and love. Think:
- Garlic, onions, leeks and asparagus
- Broccoli, beans, chickpeas and lentils
- Apples, bananas and oats
- Whole grains of all kinds
The golden rule? The more variety in your plant-based foods, the better. Dieticians often recommend aiming for about 30 different fruits, vegetables, legumes, nuts and grains a week. That may sound like a lot, but once you start mixing things up – say, swapping your usual apple for a pear, or tossing chickpeas into a salad – it quickly adds up.
How to eat for a happy gut
Adding more prebiotic-rich foods to your plate is only half the story. To really support gut health, it’s also worth cutting back on things that don’t serve your microbiome well. Ultra-processed foods, added sugars, artificial sweeteners, excess red meat and heavy alcohol consumption can all tip the balance in the wrong direction.
Instead, focus on building colourful, plant-rich meals that feel satisfying and nourishing. From a roasted broccoli side to a hearty chickpea curry or a simple bowl of oats topped with banana, it’s all about small daily choices that add up to big gut health wins.
Try this Paneer, chickpea and vegetable curry recipe.
At the end of the day, prebiotics remind us of something we already know: eating more whole, plant-based foods is one of the easiest ways to care for our bodies. So next time you’re putting together a meal, think of it as an opportunity to feed not just yourself, but the good bacteria that keep you thriving too.
ALSO SEE: 7 HIGH-PROTEIN FRUITS AND THE BEST WAYS TO ENJOY THEM
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