Gut Health 101: what a nutritionist wants you to know.

Are you experiencing unexplained skin breakouts? Do you have digestive symptoms such as constipation, gas, or abdominal pain? Do you feel really tired or have low mood some days, despite getting enough sleep? You may be surprised to learn that improving your gut health could reduce the impact of some or all of these symptoms.

Our digestive system relies on bacteria to break down food and maintain our overall well-being. Within the digestive tract, there is a mixture of both microorganisms including “good” and “bad” bacteria. This is known by a few names such as the gut microbiome, gut microbiota and even the gut microflora - which our body aims to keep well-balanced! As well as improving digestive health, enhancing gut health is also a good way of boosting our immune function which can aid in clearing skin breakouts, while also helping to balance our mood and energy levels.

Navigating the aspects of gut health becomes even more crucial during menstruation. As hormonal fluctuations during your period may impact digestive patterns, incorporating both probiotics and prebiotics is important to address bloating, discomfort, skin breakouts and fatigue.

Probiotics: The Good Bugs 

Think of probiotics as the good bugs (bacteria) in our body which work hard to keep us healthy inside and out. When we eat probiotics, they add to the good bacteria already living in our digestive tract and optimise the balance of our gut microflora.  Beyond promoting regular digestion and bowel movements, they help to strengthen the immune system, and can produce important nutrients used by our cells.

Prebiotics: Food for the Good Bugs 

Imagine prebiotics as the fuel that nourishes the good bugs in your gut. This fuel consists of a substance found in some foods called non-digestible fibre, meaning it is not used for energy or nutrients in the body. Instead, this non-digestible fibre travels through the digestive system to the intestines where it provides energy for the good bacteria living there. 

Hydration: An important element

As you start to add more probiotics and prebiotics into your diet, don't forget the crucial role of hydration. Water softens stool, prevents constipation, and creates an ideal environment for probiotics to thrive. Drinking water regularly throughout the day, will optimise the performance of both probiotics and prebiotics for improving gut health.

Piecing the puzzle together:

Creating easy meals that combine prebiotics and probiotics is easier than you think. Listed below are some common foods containing probiotics and prebiotics. It is important to note that some of the foods listed below won’t be suitable for those following a low FODMAP diet, such as individuals diagnosed with Irritable Bowel Syndrome. In this case, try a few foods to find some that agree with your stomach and steer clear of foods that normally exacerbate your digestive symptoms. 

Probiotic foods to replenish your good gut bacteria

• Cultured dairy products: yoghurt, kefir, and some cheeses (gouda, mozzarella, cheddar)

• Fermented vegetables: sauerkraut, kimchi, pickles fermented in brine

• Fermented Soybean products: miso, tempeh, natto

Prebiotic foods to fuel your gut microflora

• Most vegetables but especially: asparagus, leeks, peas cabbage, garlic, and onions.

• Corn - including sweetcorn, corn chips, and popcorn.

• Some fruits including bananas and apples.

• Almonds - including almond butter and almond flour.

• Wholegrains e.g. Oats, Barley, Rye, Wheat Bran.

• Flaxseeds (i.e. linseeds) and Chia seeds 

• Legumes eg. red kidney beans, chickpeas, soybean products (including tofu)

• Seaweed eg. nori 

• Honey

• Cocoa

Using these ingredients to create gut-nourishing meals

• Try a type of bread containing wholegrains or linseeds, to increase prebiotic content of your breakfast or lunch meal.

• Add a can of beans to your nacho or taco mix for some added prebiotics. 

• Yoghurt fruit bowl: Drizzle honey over a bowl of yoghurt and use it as a dip for banana and apple slices. This combo is a great snack idea to boost your intake of both probiotics and prebiotics.

• Use miso as a base for a marinade or glaze for salmon and chicken dishes. For a vegetarian option, try miso-glazed tofu.

• Falafel wraps with tzatziki: chickpea falafels, red onions, and a wholegrain wrap will all provide a healthy dose of prebiotics. Using natural yoghurt as the base of the tzatziki will provide probiotics. 

• Overnight chia and oat puddings are an easy grab-and-go breakfast option. Using yoghurt or kefir will add probiotics while add-ins and toppings like cocoa, banana, almond butter add prebiotics.

The journey to a healthier gut involves a mindful combination of prebiotics and probiotics. These powerful elements, readily available in everyday foods, promise improved digestive well-being, strengthened immunity, and overall vitality.

Need help with your menstrual cycle?

If you have digestive issues related to your period, you’re in the right place. And we know how to help. We work alongside your GP, Pelvic Physiotherapist, Gynecologist or specialist to achieve the best result for you. With our help, you’ll build a team of professionals around you so you can get the results you’re looking for.

As a leading private health clinic, we can see you for online telehealth appointments across Aotearoa New Zealand from the comfort of your home.

With a team of Registered Nurses, Clinical Nutritionists and Medical Herbalists, we support people (just like you) with period problems, hormones, acne, polycystic ovary syndrome, endometriosis and fertility journeys.

Learn more about how Hekate Clinic can help you.