How to supercharge your microbiome

Prebiotics are substances in food that selectively feed good bacteria and not harmful microbes in your intestine and bowel. They feed these bacteria that protect us against infection, allergy, inflammation, cancer, and they also help make vitamins such as vitamin K.

So, where do we get them? From supplements or food?

Well, if you have no primary gut troubles, food should be your predominant prebiotic source. However there are certain foods which some people do not tolerate well. So read the following guidelines, with an ‘awareness of what is good for me’ and get more in your diet!

  • Resistant Starches: green banana, cooked then cooled grains and tubers like potato, sweet
    potato, rice and buckwheat.
  • Galactans/Raffinose: all legumes and chestnuts.
  • Galactooligosaccharides: breast and other animal milk.
  • Fructooligosaccharides: garlic, onions, chicory root, asparagus, Jerusalem artichokes and dandelion root.
  • Xylooligosaccharides: oats.

Be mindful of overeating these fibres too quickly, as they can lead to excess flatulence, bloating and diarrhoea. So start slow and assess your tolerance to these superfoods which will begin enhancing your health.

And if you are not tolerating these foods, there might be an issue in your gut that needs addressing, so feel free to reach out and get some help!

Set up a 10 minute introductory call with Adrian on 02 4322 0700 or email or book an appointment below. We have online, phone and face to face appointments available now.


Book an appointment

Adrian Adams


Adrian Adams

Adrian is a highly qualified Naturopath and Nutritionist, who specialises in functional digestive disorders, skin disorders, autoimmune conditions and sports performance goals.

Finding our presence. We are complex beings, with amazing and constantly racing minds brimming with thoughts, feelings and ideas. Learning to still and quieten that racing, enables us to access the deeper part of ourselves that might be called ‘spirit’. Eckhart Tolle refers to being in an ‘alert space’ where we can find ‘the presence behind the person’.
“Your body hears everything your mind says” Naomi Judd

We are a medical centre based in Wyoming, near Gosford on the Central Coast, with onsite GPs, integrative doctors and complementary therapists to support your health.

Book a Consultation