Home Probiotics & Prebiotics Prebiotics – Foods that help improve your gut health

Prebiotics – Foods that help improve your gut health

A picture of a variety of prebiotic foods on a white background including leeks, asparagus, mushrooms, garlic, yams, celaeraic, sweet potatoes, bananas, berries organges and plantains that will feed your bacteria and reduce dybosis, fungal/Candida overgrowth.

There are certain foods, which are called Prebiotics that feed your friendly bacteria and help them proliferate on their own. They are employed to promote both beneficial bacteria which are already established in the colon as well as externally administered probiotic bacteria. It’s like pouring on fertiliser so they can grow.
How is done? They travel to the gut intact and are fermented by the friendly bacteria that reside there, giving them the ability to grow and flourish.
However, important to note, in terms of taking prebiotics on the Candida diet, they should be AVOIDED until after you have got rid of the infection, as most likely they will just feed Candida. There is new evidence to suggest that they will feed on the good bacteria and not Candida, as counterintuitive as it seems, however I wouldn’t take the risk as it could set up backwards.
They are very critical to restoring the health of your microbiome, and therefore the health of your body, as the microbes they feed.  As your bacteria in the colon digest prebiotic fiber, they produce what’s called short chain fatty acids (SCFAs), which produce a myriad of benefits.
  • Reduce inflammation. These short chain fatty acids that are produced is associated with decreased inflammation throughout the body
  • Prevent leaky gut. SCFAs help strengthen the permeability of the gut, playing a key role in preventing leaky gut which Candida most likely contributed to in the first place. By preventing the gut to become leaky again and to stop toxins being reabsorbed, this will go along way to preventing reinfection.
  • Balance gut pH. SCFAs reduce the pH of the intestinal lining, which makes the gut more acidic and less hospitable to Candida reappearing.
  • Boost vitamin and nutrient absorption. With a better working gut, you can absorb more of the nutrients you digest from your food. The more nutrients you absorb, the stronger your immune system becomes and the better you can fight Candida or other pathogenic organisms
  • Increase Insulin Sensitivity. Prebiotics improve insulin sensitivity, contribute to reduced sugar cravings and keep our appetite under control
One of the main differences of Prebiotic fiber is that it’s not as fragile as probiotic bacteria because it is not affected by heat, stomach acid, or time.  Nor does the fermentation process differ depending on the individual.
Just like probiotics, one of the key points here is that you need to focus on a diversity of prebiotics in either food or supplement form. So go for lots of variations with a plant-heavy diet that includes plenty of pre- and probiotic foods. These would include
Fruits:  Unripe green bananas, kiwis, apples, wild blueberries, tomatoes
Roots: dandelion chicory, burdock
Vegetables + herbs: spinach, asparagus, Jerusalem artichoke, garlic, leeks, onions
Whole, unrefined grains: millet, quinoa, barley, buckwheat, oats
Fermented Foods: sauerkraut, miso, kefir
Nuts and Seeds: flax, chia, pistachios
Prebiotics: How Much Do You Need?
You should be looking to consume 5 grams of prebiotics foods daily. In order to achieve to optimal amount to regrow your microbiome after a Candida infection, you should be looking at consuming both supplement and whole food form. There are some great prebiotic supplements on the market that can be added to your daily supplements which I have listed below.
Some helpful ways to increase prebiotic foods
  • Soak your oats overnight and add in organic blueberries and flax seed
  • Sprinkle chia seeds in your smoothies
  • Stir fry garlic, onions and Jerusalem artichokes as a side dish
  • Enjoy an apple and a handful of pistachios for a tasty, simple snack
  • Make a salad of dandelion greens, tomatoes and quinoa