Gut health can impact everything – from mood and weight management to mental health and the risk of various diseases.
A nutritionist has revealed how common kitchen staples contain surprising compounds that support digestive wellbeing.
This is according to nutritionist at Bio-Kult Rob Hobson who listed products such as honeycomb, coffee, maple syrup and even beer for their benefits for the gut.
These familiar foods pack powerful prebiotics, probiotics and beneficial compounds that can enhance gut microbiota – though moderation remains essential for optimal benefits. The expert shares his list of top items.
The dietician recommended parmesan cheese
GETTY
Honeycomb
- Prebiotic Effects: Honeycomb contains non-digestible oligosaccharides, which act as prebiotics. These compounds resist digestion in the upper gastrointestinal tract and reach the colon intact, where they selectively stimulate the growth of beneficial bacteria like Bifidobacteria and Lactobacilli. This supports a balanced gut microbiota, essential for digestive health.
- Antimicrobial properties: Raw honey in honeycomb has broad-spectrum antimicrobial activity, inhibiting harmful bacteria and fungi. Factors such as high osmolarity, acidity, and hydrogen peroxide production contribute to this, creating a healthier environment for beneficial gut bacteria to thrive.
- Moderation: Honey is a sugar, so it needs to be consumed in moderation. It may be your sweetener of choice as part of an overall gut-friendly diet packed with fibre.
Unfiltered beer
- Live yeast: Unfiltered beer contains Saccharomyces cerevisiae and other strains that may act as probiotics, supporting gut barrier integrity, modulating gut microbiota, and reducing inflammation.
- Polyphenols: Derived from hops and barley, polyphenols in unfiltered beer act as prebiotics, nourishing beneficial bacteria like Bifidobacteria and Lactobacilli. They also reduce gut inflammation and strengthen gut lining integrity.
- Fermentation by-products: Compounds like organic acids and B vitamins support gut pH and microbial balance.
- Moderation is key: Excessive alcohol disrupts gut microbiota and damages the gut barrier, but moderate beer consumption may enhance microbial diversity.
Parmesan cheese
- Probiotic content: Parmesan contains live bacterial strains like Lactobacillus and Bifidobacterium, which contribute to a healthy gut microbiota by increasing beneficial bacteria and reducing inflammation
- Butyrate production: Parmesan contains small amounts of butyrate, a short-chain fatty acid that strengthens the gut barrier and reduces inflammation.
- Rich nutritional profile: Calcium, phosphorus, and riboflavin in Parmesan promote gut health and repair.
- Moderation is key: Parmesan is nutrient-dense but high in sodium and saturated fats, so needs to be eaten in moderation as part of a balanced diet.
Dark chocolate
- Polyphenols: Dark chocolate is rich in flavonoids and catechins, which act as prebiotics. These compounds promote beneficial gut bacteria like Bifidobacteria and Lactobacilli while suppressing harmful bacteria.
- Digestive benefits: Gut bacteria ferment dark chocolate polyphenols into short-chain fatty acids like butyrate, which strengthen the gut barrier and reduce inflammation.
- Maximise the benefits: Choose dark chocolate with at least 70% cocoa and pair it with fibre-rich foods for enhanced gut health.
- Moderation is key: This food is still high in sugar and saturated fat so have just a little as part of a balanced diet. Too much sugar and fat can have a negative effect on the gut microbiota.
Dark chocolate benefits the gut
GETTY
Maple syrup
- Polyphenols: Maple syrup contains phenolic compounds like quebecol and flavonoids that promote beneficial gut bacteria and reduce harmful bacteria linked to inflammation.
- Anti-inflammatory effects: Polyphenols help reduce gut inflammation and support the gut lining, which may aid in managing gut disorders like inflammatory bowel disease.
- Moderation is key: Its high sugar content can feed harmful bacteria if consumed in excess. Pair it with fibre-rich foods to maximise benefits.
Coffee
- Polyphenols: Coffee contains chlorogenic acids, which act as prebiotics by nourishing beneficial bacteria like Bifidobacteria. This enhances gut microbiome diversity, a key marker of gut health.
- Gut function: Coffee improves gut motility and promotes the production of short-chain fatty acids like butyrate, which support gut lining integrity and reduce inflammation.
- Moderation is key: Stick to one to three cups per day, as excessive coffee can irritate the gut and lead to acid reflux.
