Prebiotic and Probiotic foods

What are they and why do we need them?

Both probiotics and prebiotics have been linked to healthy digestion, good immunity, and increased energy levels. But what are they? And where do fermented foods fit in?

- Probiotics are the body's friendly bacteria that live in the gut; microorganisms that are beneficial for us human hosts.

- Prebiotics are the foods that probiotics like to eat.

- Fermented foods can provide BOTH probiotics and prebiotics.

What is so good about probiotics?

We all have approximately 2 kilos (yes, 2 kg!) of probiotics within our gut. These probiotics contribute to our health. The probiotics outnumber harmful bacteria to keep the gut healthy. As the gut houses 70% of your immune system, digestive health is a key factor to your overall wellbeing.

The trillions of bacteria (both ‘good’ and ‘bad’), fungi and yeasts within our digestive system is collectively known as our microbiome. The relative quantities of thousands of different strains of bacteria is unique to each of us. They are more distinctive than a fingerprint!

We would not be able to live without these billions of friendly bacteria. They undertake essential processes, including breaking down fibre, generating energy and vitamins, are essential to our immune system and communicate directly with the brain, affecting our mood.

By ingesting probiotics, we are adding diversity and abundance to the billions of microbes already present in the gut and improving our health.

Why do we need prebiotics?

Like us, probiotics need to eat to survive. If you eat the food that they like, then the beneficial probiotics inside your digestion will thrive. Pathogenic bacteria don’t contain the enzymes required to break down and use prebiotics, so only the ‘friendly’ bacteria benefit.

Prebiotics are found in many fruits and vegetables, especially those that contain complex carbohydrates, such as fibre and resistant starch (oats, beans and cooked then cooled potatoes and rice). The human body cannot digest these specialised fibres, but they act as food for the beneficial gut bacteria. Prebiotics act like fertiliser, stimulating their growth!

And just in case you were wondering, these indigestible carbohydrates feeding our friendly gut bacteria provide little or no calorific value.

What are prebiotic foods?

Prebiotic fibres are completely natural and are sourced from many plant-based foods, including fruits, vegetables, whole grains, and legumes such as peas and beans. Prebiotic-rich foods include:

Jerusalem artichokes
Garlic
Bananas
Chicory
Onions
Leeks
Peas
Lentils
Asparagus
Oats
Apple cider vinegar (raw, with the ‘mother’).

How do prebiotics work?

The structure of prebiotics can affect their function. This can affect where in the gut they are broken down, and by which gut microbes, ultimately affecting their overall function. Prebiotics include FOS (fructo-oligosaccharides), GOS (oligo-galactoses) and inulin. They are all types of carbohydrates made up of linked chains of sugars, but are structurally and chemically different.

When prebiotics are broken down by our gut bacteria, the bacteria produce short chain fatty acids (SCFAs) as a by-product. The most common SCFAs produced are acetate, butyrate and propionate. Each supports a healthy gut environment and has positive systemic benefits, particularly butyrate.

There’s a lot of mutual love between you and probiotics. By providing our ‘friendly’ bacteria with prebiotics to flourish, in return they support our health through the provision of these beneficial SCFAs.

What are the health benefits of prebiotics?

One of the most common benefits is that prebiotics help keep you regular! This is in part from SCFAs that help stimulate the gut. Being regular is essential for eliminating waste and preventing reabsorption or a build-up of toxins in the body. SCFAs also support a healthy gut lining enabling optimal digestion and nutrient absorption.

Prebiotics have been shown to help create a virtuous circle of eating too. Studies showed greater satiety, a reduced desire to eat sweet, salty and fatty food, and a trend to increase ‘hedonic attitudes’ towards some inulin-rich vegetables!1

Prebiotics are also positively associated with improvements in:

Gut health2
Constipation3
Immunity4
Sleep5
Autism6
Metabolic health7
Mineral absorption8
Skin health9.10
Satiety11
Weight loss12

How often should I eat prebiotic foods?

EVERY DAY! Yep, we jest ye not… Incorporating prebiotic foods into your daily diet will make a positive change in your microbiome. Just one thing to remember when you’re introducing these foods, is to start s l o w l y… You’re introducing millions of bacteria with every mouthful and your gut won’t be used to it. So, to avoid any side effects like bloating (gas produced by the bacteria in your gut) start with a teaspoon of kimchi or kraut and gradually increase to a generous portion. Note that if any bloating doesn’t subside, then you may have an underlying digestive issue that needs attention.

A diverse diet containing a variety of fruits, vegetables, pulses, legumes, whole grains and of course JONES fermented foods, should contain sufficient prebiotic foods. Studies suggest that at least 3 to 5 grams of prebiotic foods a day is required to have a therapeutic effect13.

Probiotic foods

Kraut

Cabbage is fermented by lactic acid bacteria that it naturally produces when shredded. Lactobacillus bacteria are in plentiful supply here, and are a species which normally inhabit a healthy gut, and is key when getting rid of candida infection. It also contains plenty of fibre, vitamins and antioxidants.

Raw kraut is unpasteurised so the beneficial bacteria is still live. Add a spoonful to any meal – salad, soup or stew to add depth of flavour.

JONES krauts also contain inulin or chicory for increased fibre and prebiotic goodness. JONES Krauts

Kimchi

The popular Korean version of sauerkraut, kimchi can be quite fiery with added chilli, plus garlic and ginger. JONES Welsh Kimchi packs a delicious punch with a Welsh twist of laverbread (seaweed) for a modern, local addition to any meal. JONES Kimchi

Kombucha

Kombucha is a sparkling drink fermented from green or black tea. Flavours are often added to improve its distinctive sour taste. Make sure you choose natural flavours, not ‘flavourings’, one that has been brewed for at least 14 days and without extra added sugar.

Green tea contains many beneficial antioxidants, vitamins and immune-supporting compounds. Add in the billions of beneficial probiotic bacteria and you have a tasty, interesting alternative to alcohol. Perfect for dry January!

Why not have a go at making your own with JONES kombucha scoby. Looked after properly, it will make batch after batch of delicious, raw, live and unpasteurised kombucha.

Apple Cider Vinegar

Apple cider vinegar (ACV) contains prebiotics from fermented apples. Those prebiotics contain pectin, an essential compound for calm digestion, which helps foster the growth of probiotics in the gut.

JONES ACV includes honey (and one with turmeric) for yet more health benefits.

Other probiotic foods include yoghurt, tempeh (fermented soy) and miso.

Nina’s Recipe: Heathy gut Butternut Squash soup

What could be more comforting than a bowl of steaming vegetable soup on a wet wintry day? I always add lentils to my soups as they increase the protein content, keeping everyone full until supper. Any lentils will do, but red ones seem to cook the quickest.

I then also add a drizzle of extra virgin olive oil (ridiculously good for you), and some toasted seeds or pine nuts for added flavour and crunch.

All topped with some crunchy fermented slaw. Of course! Today it’s the turn of JONES Organic Turmeric Fermented Slaw… Happy taste buds, happy tummy, happy brain.

Ingredients

1 tbsp olive oil
1 onion (peeled and chopped)
2 garlic cloves (peeled and chopped)
1 butternut squash (peeled, de-seeded and chopped into chunks)
2 sticks celery (chopped)
2 carrots (different colours if you can!)
200 g red lentils (rinsed well – you’ll see why when you do!)
1 l chicken bone broth (or home-made chicken stock)
1 tsp turmeric
6 cardamom pods (seeds removed and crushed)
1 red chilli, finely chopped
Sea salt (Celtic)
freshly ground black pepper
JONES Organic Turmeric Fermented Slaw

Add the olive oil and onions to a heavy based saucepan over a low heat. Cook until the onions are soft (approx. 10 minutes).
Add the garlic, celery, cardamom and carrots and cook until they’re soft
Stir in the squash, red lentils, chilli and chicken broth and cook for 15 minutes, or until the squash and lentils are soft.
Add salt and pepper to taste.
Top with olive oil, toasted seeds and a generous dollop of JONES kraut.

References:

Anna JonesJanuary 13, 2022