Foods to feed your Gut Bugs!

By Alpine Natural Health  1 June 2022 

Image courtesy of Alpine Natural Health

Pre-biotic and resistant starch foods, help feed the beneficial bacteria in your gut

Long term gut health comes from a good quality, organic, plant rich diet, with variety.. ultimately your aim should be to be able to get your nutrients for good gut health, from your diet.

My favourite way to do this, is adding in resistant starch's.
Resistant starch's are exactly what they sound like; they are 'Resistant to digestion'.
That means instead of us breaking down a lot of the fibrous matter, we actually leave it up to our microbiome (aka beneficial bacteria) to break it out.
Pre-biotics and resistant starch's are their food.

This is why I do not like long-term FODMAP diets, as a lot of FODMAP foods, are indeed pre-biotics.

Imagine trying to run a car without petrol, or starving yourself of your own food.
Well that's exactly what a low FODMAP diet is doing to your microbiome; it's starving it of it's fuel source!

If you're experiencing a lot of reactions to foods, I would suggest seeking out a practitioner that will do some comprehensive stool testing; as more often than not, it's the state of your gut (and/or stress) that is effecting your symptoms; not the food.

For example, if you so happened to have a bad bacterial overgrowth (which MANY people do!), then these bugs will be eating the FODMAPs, pre-biotics and resistant starch's; releasing a lot of gasses, pro-inflammatory chemicals, and causing you a lot of digestive discomfort.

You can see right there that it's not necessarily the foods fault, but in fact, the bad bugs!
If this sounds all too familiar, then please get in contact with me!!
No-one needs to live a life depriving themselves of delicious (and very healthy food) such as garlic's and onions!

Some of my favourite resistant starch’s and prebiotic rich foods to help feed healthy bacteria include: 

  • Green banana flour (can be used in a brownie – see below recipe) or even simply by adding 1 teaspoon to your morning smoothie

  • Globe artichoke hearts

  • Asparagus

  • Cooked & cooled sweet potato, white potato, white rice (can be re-heated if you like)

  • Globe artichokes

  • Dandelion Greens

  • Garlic and onions

  • Leeks

Please note: when adding in pre-biotic foods and resistant starch’s you may experience some bloating as gas (especially if you have been avoiding these foods). Try having ½ cup of any of the above foods, wait 3 days, and if no discomfort arises you may continue to eat it. 

Erin Jolley :

Qiara is a family of breastmilk isolated probiotics for pregnancy, breastfeeding, infant, kid and adult. Supporting lifelong gut health with our awarded brand, most highly rated “Vitamin and Supplement” for Mum at @TellmebabyAU 2020 and 2021. Evidence-based for 7 health outcomes including : reducing mild mastitis, restore gut flora after antibiotic recovery, restoring good bacteria after csection, supporting immunity, improve good bacteria growth and supporting gastrointestinal health. Read over 2000 brand reviews and probiotic insights @Qiaraprobiotics : Buy online