The bottom lineAll nutritionists will agree that a healthy gut is THE factor in optimal wellbeing, as it is where we start the process of the assimilation of nutrients and energy from food, and where most of our immune and nervous systems reside. So it is vital that it is kept in optimal health. Enter probiotics! These foods are super nutritious and provide amazing prebiotics direct to the gut. Their health benefits are off the scale and help us to feel good inside and out. However, most people do not eat enough of them. So, if you want to try a new food this week then include something fermented or pickled. Care needs to be taken with miso due to its high sodium levels.

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Tempeh Made from cracking, soaking, de-hulling and cooking soybeans, then inoculating and incubating the beans with a tempeh starter for up to 48hrs.

Tempeh is a good source of protein, vitamins B2, B3, B5 and B6, iron, manganese, phosphorus, magnesium and calcium, whilst also having isoflavones that are useful in combating bodily inflammation.

MisoMade from soybeans, sea salt and koji (a mould starter), and often mixed with rice, barley or other grains, and then allowed to ferment for 3 months to 3 years.

Miso is a source of copper, manganese, vitamin K, protein and zinc – its fermentation process means that miso is rich in enzymes, but it is high in salt (approximately 2.3g per tablespoon) and should be consumed with the guidelines of no more than 6g per day in mind.

PROBIOTICS (PREBIOTIC FOODS)

Each month our nutritionist Gary Baverstock provides some basic science and unbiased information,

to help demystify certain popular foods in our diet.

SauerkrautMade by shredding, salting and soaking (fermenting) cabbage in a salt solution in even warm conditions for 3-7 days.

Sauerkraut contains high levels of dietary fibre, as well as significant levels of vitamins A, C, K and various B vitamins. It is a good source of iron, manganese, copper, sodium, magnesium and calcium and it contributes a moderate amount of protein to your diet.

NattoMade by washing, soaking and boiling soybeans, then adding a natto spore solution and fermenting for up to 24hrs.

It has more calcium than milk and is very high in iron, potassium, copper, zinc, phosphorous, magnesium, manganese and selenium, and is an excellent source of protein and fibre.

The bacillus subtilis in natto creates an enzyme called nattokinase, which produces vitamin K2.

(Prebiotic foods)

• Probiotics are defined as live microorganisms that provide health benefits when consumed.

• The concept is generally attributed to Nobel laureate Élie Metchnikoff, who postulated that yoghurt-consuming Bulgarian peasants lived longer lives because of this custom.

• He suggested in 1907 that the dependence of the intestinal microbes in food makes it possible to adopt measures to modify the flora in our bodies and to replace the harmful microbes by useful microbes.

• The probiotics term came into more common use after 1980. • A significant expansion of the potential market for probiotics has led to higher

requirements for scientific substantiation of putative benefits conferred by the microorganisms.

• They’re usually added to yoghurts or taken as food supplements, and are often described as ‘good’ or ‘friendly’ bacteria.

• Probiotics are considered to be generally safe, but they may cause bacteria-host interactions and unwanted side effects in rare cases.

How probiotics work

• Your gut contains both beneficial and non-beneficial (commensal) bacteria – the latter is ok at low levels, but can be harmful when higher.

• Digestive experts agree that the balance of gut flora should be approximately 85% good bacteria and 15% non-beneficial bacteria.

• If this ratio gets out of balance - known as dysbiosis - certain types of fungus, yeast or bacteria will over-proliferate and affect the body in a negative way.

• By consuming probiotic foods, you can help keep these ratios balanced.• Prebiotic foods are as important, as they help the probiotic bacteria adhere to the

gut wall and act as a food source.• Refrigerated high-dose probiotic supplements are very useful after a severe case of

dysbiosis or antibiotic use. • Fermentation/pickling enhances the number of beneficial bacteria in the food.

Probiotics benefit us by:

• Helping balance the beneficial bacteria in your digestive system.• Supporting improved digestion, absorption and assimilation of nutrients.• Helping reduce symptoms of certain digestive disorders such as preventing and

treating diarrhoea.• Helping re-populate the gut after a course of antibiotics.• Helping support your immune system to prevent colds and flu by supporting correct

gut function.• Potentially reducing the severity of certain allergies and eczema, especially in

children, by decreasing the chance of problematic foods entering the blood stream.

• Possibly improving some mental health conditions - most of the nervous system resides in the gut.

KefirMade by adding ‘starter’ kefir grains to fresh milk, covering and leaving in warm conditions for up to 24 hours, then straining – keeping the grains for the next batch.

It contains high levels of vitamins K2, B1, B5, B9 and B12, biotin, phosphorous, calcium, magnesium and enzymes. The nutritional content can vary based on the cows, cultures and region where it’s produced.

Kimchi Made by salting, soaking, rinsing and squeezing cabbage, then adding shrimp paste and gochugaru (red pepper powder), sugar, garlic, ginger, spring onion and white radish, then fermenting for 2-5 days.

It is an excellent source of vitamins A, C, K, B6 and B9, manganese and iron, and some vitamins E, B1, B2, B3 and B5, choline, betaine, calcium, magnesium, phosphorus, potassium, zinc, copper, selenium and capsaicin. it is also a source of antioxidants like carotenoids, isothiocyanates and flavonoids.

• Helping support heart health by helping break down bile in the gut - preventing the reabsorption of cholesterol and lowering blood levels.

• Potentially helping with weight loss, by helping prevent the absorption of dietary fat and helping the gut feel fuller for longer by increasing levels of certain hormones.

• Studies have also shown that probiotic foods synthesises vitamins in the gut such as vitamins K and B12, as a by-product of their metabolism.

Nutritional values of selected prebiotics foods

Food types Calories Fat / Sat

Total carbs

Dietary fibre Total sugars Protein Sodium

Yoghurt (plain) 61cals 3g / 2g 5g 0g 5g 3g 46mg

Kefir 63cals 3.5g / 2g 4.5g 0g 0g 3.3g 40mg

Kimchi 26cals 1.4g / 0g 3.8g 3g 3.2g 2.2g 670mg

Sauerkraut 19cals 0g / 0g 5g 3g 2g 1g 661mg

Natto 212cals 11g / 2g 14g 5g 5g 1.8g 7mg

Miso 199cals 6g / 1g 26g 5g 6g 12g 3728mg

Tempeh 193cals 11g / 2g 9g 0g 0g 19g 9mg

Yoghurt (full fat plain - bio/live)Made using milk (fresh and dried), sugar, salt and an existing yoghurt starter with live cultures (or freeze-dried bacteria instead).

It is also a good source of protein, vitamins B12 and B5, potassium, magnesium and zinc, and a very good source of B2, calcium and phosphorus.

PROBIOTICS (PREBIOTIC FOODS)

Each month our nutritionist Gary Baverstock provides some basic science and unbiased information,

to help demystify certain popular foods in our diet.