Signs You May Need More Prebiotics in Your Diet

As a functional nutritionist and holistic health coach, I'm always looking for ways to help my clients improve their gut health naturally. One area that often gets overlooked is prebiotics - the food for your good gut bacteria. Prebiotics play an essential role in digestion, immunity, and overall health. However, many people need more prebiotic fiber in their diets.

Here are some signs that you may need to increase your prebiotic intake:

You're Not Eating Enough Fiber-Rich Foods

Prebiotics are dietary fibers that feed the good bacteria in your gut. If your diet is low in high-fiber foods like fruits, vegetables, whole grains, legumes, nuts, and seeds, you likely need more prebiotics. The recommended daily intake is 25-40 grams of fiber per day, but most Americans only get around 15 grams. Boosting your fiber can nourish your gut microbiome.

You Have Digestive Issues

Prebiotics can help relieve constipation, diarrhea, bloating, gas, and other digestive problems. If you regularly experience these symptoms, you may have an imbalance of beneficial gut bacteria. Upgrading your prebiotic fiber sources can provide food for probiotics, helping restore gut balance. Pay attention if digestive issues flare up frequently.

Your Immunity Could Be Better

Around 70% of your immune system lives in your gut microbiome. Prebiotics help feed and increase the levels of good bacteria that support immune function. If you get sick often or seem prone to colds, allergies, and infections, it may mean your gut health needs a boost. Adding prebiotic foods or supplements can strengthen your microbiome's immune function.

You Crave Unhealthy Foods

Cravings for sugar, refined carbs, and unhealthy fats can stem from an unhealthy gut microbiome. The bacteria send signals to the brain, influencing your food choices. Prebiotics help promote bacteria that thrive on fiber-rich whole foods. If you often crave junk food, increasing your prebiotic intake may shift your gut flora, reducing those urges over time.

Your Mood Could Be Better

There is a gut-brain solid connection with your microbiome. An unhealthy microbial balance has been linked to depression, anxiety, and other mood issues. Prebiotics may help by allowing beneficial bacteria, such as Bifidobacteria and Lactobacilli strains, to produce neurotransmitters that influence mental health. More prebiotics may equal a better mood.

You Have Skin Issues

Acne, eczema, and other skin problems can signal gut issues. Harmful bacteria can increase inflammation. Prebiotics help decrease inflammatory bacteria and increase good bugs that reduce inflammation. Improving your prebiotic intake may help clear up chronic skin conditions.

You Feel Bloated Frequently

That firm, puffy abdomen that won't go away may indicate an imbalance in your gut microbiome. Bloating can result when harmful bacteria overpopulate, leading to excess gas production. Prebiotics provide food for beneficial bacteria, such as Bifidobacteria, which help reduce bloating. If you regularly feel bloated, prebiotics could help relieve symptoms.

You Want To Lose Weight

A healthy gut microbiome is linked to more effortless weight loss. The good bacteria in the gut help regulate hormones, hunger signals, and fat storage. Prebiotics feed bacteria associated with a lean physique. Getting enough prebiotic fiber also helps you feel full. Boosting your prebiotic foods can support weight loss.

You're Not Absorbing Nutrients Optimally

Your gut flora helps your body absorb essential vitamins and minerals from food. When your microbiome is out of balance, you may not get enough nutrients from your diet. Increasing prebiotic fiber creates an environment where good bacteria can thrive, helping your body properly absorb nutrients.

You Have Autoimmune Issues

Research shows a link between the gut microbiome and autoimmune diseases such as rheumatoid arthritis and lupus. Harmful bacteria can trigger chronic inflammation. Prebiotics can help by correcting microbial imbalances and feeding good bacteria that reduce inflammation.

Managing autoimmunity may benefit from optimized prebiotic intake. Consider increasing your prebiotic intake if any of these signs sound familiar to you. The best way is to get prebiotics from natural, fiber-rich whole foods. Great choices include onions, garlic, leeks, asparagus, bananas, beans, oats, nuts, and seeds. You can also consider a prebiotic supplement to ensure you get enough beneficial fiber daily.

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"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition addresses the root cause of the problem and resolves the underlying issue. This differs from conventional medicine, which often prescribes multiple medications to address symptoms, with little regard for resolving their underlying causes. Functional nutrition is more personalized, customized, and holistic in approach. My job is to work with your medical team and advocate for you if necessary."   

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