Love Your Guts - Feed The Good Guys!

Nutrition Digestion

Who lives in your gut? Find out how to feed the beneficial bacteria...

Who Lives In Your Gut?

A healthy composition and variety of intestinal bacteria is essential for healthy gut function. This in turn will improve the health of your entire mind and body. Your good guys need feeding.

The large intestine is the most diversely colonised area of the gastro -intestinal tract. The colon alone contains up to 1000 different bacterial species. These bacteria need specific carbohydrates that are indigestible in the upper small intestine so they get all the way to the large bowel bacteria.

Your number one choice will be the foods you eat. However some people’s gut function and microbial diversity is so poor that they need extra TLC (tender loving care – not a tablet!). So here are a few thoughts:

What is a Prebiotic?

Non digestible carbohydrates are classified as prebiotics when they:

• Resist stomach acid and digestive enzymes

• Selectively stimulate the growth and / or activity of gastrointestinal bacteria.

Most bacteria in the large intestine need prebiotics for their growth and energy production. They then make Short Chain Fatty Acids (SCFAs) that improve bowel acidity, movement and immune function. Research shows increased numbers of beneficial bacteria such as lactobacilli and bifido-bacteria as a result of taking prebiotics.

Partially Hydrolysed Guar Gum (PHGG)

Partially hydrolysed guar gum is an increasingly popular and well tolerated prebiotic oligosaccharide. It is water soluble dietary fibre made by processing the long carbohydrate chains of guar gum. This is generally a second step in my gut repair program and PHGG is my number one choice for most people. It is important that prebiotics are introduced slowly or you risk increased bloating if lots of “bad” bacteria are still around and they get into the ‘feeding queue’ first.

Microbiome Enhancing Foods

Food choices are an important part of feeding your beneficial bacteria. A food and symptom diary will help you and I work out which ones are well tolerated:

FOS and Inulin

Chicory root, Garlic, Jerusalem artichoke, Leek, Onion, Dandelion greens, Asparagus, Banana

Resistant Starch

Potato, roasted or steamed, then cooled, Bananas, Cashew nuts, White beans, Lentils cooked


Flax seeds, Vegetables, Fruit, Whole grains


Blueberries, Strawberries, Peach, Plum, Grape seed extract, Resveratrol, Tea, Chocolate

What This Means To You

There is plenty that can be done to help treat symptoms such as bloating, diarrhoea, constipation, heartburn or reflux. A comprehensive structured program includes appropriate testing, dietary advice and supplements. Prebiotics help nourish and support beneficial bacteria and are a frequent component of this process.

Other blogs you might be interested in

Love Your Guts - Feed The Good Guys!

Who lives in your gut? Find out how to feed the beneficial bacteria...

Read More

Love Your Guts for Good Health

Poor gut health may be the underlying reason for fatigue, anxiety, depression, back pain or skin problems. Find out about assessment, testing and treatment possibilities...

Read More

Gut Instinct - What Is Your Gut Trying to Tell You?

What is your gut trying to tell you?

Read More

What Does Your Poo Say About You?

Gut problems are common. Read on to find out more....

Read More

How your supermarket is designed to make you buy junk food!

Read about how supermarkets influence your shopping decisions in this blog.

Read More

How your mood is shaped by your diet

There are some foods that can help boost your mood. There are also other foods that can trigger anxiety,sadness and depression. Read more in this blog...

Read More

Mealtime design

Presentation, mindfullness and mood influence eating.

Read More

Is MSG as bad as it's made out to be?

Is MSG bad for your health?

Read More

PALEO- What’s old is new again

This blog introduces some benefits of the popular Paleo Diet. Read more below...

Read More

Is It Time To Eat Dirt? A Lesson from Parrots in the Amazon Jungle

Parrots thrive by eating clay. This blog discusses how people can also benefit from clay. Click below to read more.

Read More

All in the gut: Why your health problems probably started in the digestive system

Health problems often start in your digestive system. Read about leaky gut in this blog post by clicking below.

Read More

4 ways to stop the cravings

Do you craves sweets or chocolate? Click below to find out more.

Read More

7 warning signs you might be dehydrated

This blog discusses 7 warning signs of dehydration and 3 benefits of drinking water. Click below to read more.

Read More

B is for bloating

Bloating is a common problem. Click below to find out more

Read More

How to create the perfect paleo shopping list

How to create the perfect paleo shopping list. The paleo diet focuses on everything natural which means that it logically includes some fruit., vegetables, meat and protein, herbs and spices.

Read More

Is Your Green Smoothie A Health Hazard?

Green smoothies in moderation can be a great way to get extra vitamins, minerals and antioxidants. But, excessive intake of green smoothies may increase your levels of oxalic acid and this can lead to aching muscles and joints, gout, kidney stones and other health problems.

Read More

Is Your Gallbladder Unhealthy?

Gallbladder problems are common and gallstones affect 15 per cent of adults over the age of fifty. So how do you know if you might have gallstones, why do some people get gallstones, what does your gallbladder do, and what can you do to improve gallbladder function?

Read More

Top 5 herbs and spices to keep you healthy through winter

Winter is a challenging time for health and often results in winter flus and colds. But, before you pop into the chemist to stock up on cold and flu tablets or to book in for a flu shot, did you know that there are natural remedies to keep you healthy during the colder months? Here are some of the best herbs and spices to throw into your diet which can help boost your immune system and lessen any symptoms of colds:

Read More