You’ve heard of probiotics to boost your gut heath. But these foods are key, too

We’re all familiar with probiotics, those healthy little gut microorganisms that help in many ways.

Supporting digestive health, nutrient absorption and promoting a stronger immune system are just a few of probiotic’s benefits. Fermented foods like yogurt, sauerkraut, kombucha, kimchi and pickles are a pròbiotic delivery system.

Another familiar term is prebiotics. Prebiotics are plant fibers that the body can’t digest. They make it down to your lower digestive track, and are the food for the probiotics.

The more prebiotic foods you eat, the happier your gut will be with a thriving probiotic population. The best sources for prebiotic foods are onions, garlic, leeks, bananas, apples, oats and beans.

And here’s what for most will be a new term: postbiotic. Let’s use a fermented food such as sauerkraut as an example. Sauerkraut, like most fermented foods, has beneficial bacteria (probiotics).

Postbiotics are the material left over in the food, in the gut, by the bacteria that fermented the food item.

Postbiotics are short chain fatty acids, enzymes and cell wall parts.

The main types of short chain fatty acids are acetate, propionate and butyrate. Butyrate is fuel for the cells lining the colon and contributes to a stronger gut barrier. All of these acids reduce inflammation in the gut and systematically throughout the body.

And let’s not forget the gut brain axis. The short chain fatty acids communicate with the central nervous system and can influence mood.

I hope I’ve convinced you of the importance of increasing your short chain fatty acid production in your gut.

Now, here’s how to make that happen:

Boost your intake of the prebiotic foods I’ve listed above — the onions, leeks, apples, bananas, beans and oats. Also eat more fermented foods.

Include more resistant starch in your diet. This is found in green bananas, lentils, black beans, and I know this sounds a little weird, but cooked and cooled potatoes.

Increase polyphenols which when metabolized increase production of the short chain fatty acids. Sources of polyphenols are brightly colored fruits and vegetables, nuts, seeds and cocoa and dark chocolate.

Sheah Rarback MS, is a dietitian nutritionist in private practice in Miami, Florida. Contact her at sheahr@gmail.com