by Dr Lydia Altini – Health Coach

  • Probiotics are microbes with beneficial qualities. Make sure the strain is indicated for  the complaint. This allows the individual strain to have a more targeted effect.  Practitioner grade probiotics are recommended as they are strain specific and  contain the therapeutic dose of bacteria required. 
  • Prebiotics are just as important as probiotics – prebiotics act as the ‘food’ for gut  bacteria. Most soluble fibre is prebiotic. To be classified as a prebiotic, the fibre must  pass through the gastrointestinal tract undigested and stimulate the growth and/or  activity of beneficial bacteria in the large intestine. Resistant starch is technically not  a fibre but it behaves in a very similar way to soluble fibre. It is fermented in the  colon by microbes and is considered a prebiotic. Prebiotic-rich foods include oats,  rice & potato (especially when cooled after cooking), unripe bananas, stewed apples,  garlic, onion, leeks, Jerusalem artichoke amongst others.  
  • Postbiotics are healthy compounds produced by gut microbes e.g. short chain fatty  acids 


Types of fibre:  

Broadly fibre has been divided into two basic categories: soluble and insoluble. Insoluble  fibre is often called roughage. Most plants contain some mix of both. If we consume a mix  of plants, we will consume a mix of fibres and get the benefits of all of them.  .


Top Nutrition Tips:  


1) Keep it simple – Prioritise a high variety of plant-based foods 

2) Top nutritional gut-health boosters – fibre (soluble & insoluble) & fermented foods 3) Cooking methods – pre-cook starchy foods, stew fruit (pears, apples, dates etc.), ‘pre digest’ foods where possible, and cook with bone broth where possible (e.g. rice,  pasta, poaching chicken etc.).