Eating the rainbow during week 2 has likely introduced your gut to all the goodness that comes from a colourful plate. This week, we’re adding natural prebiotic fibre, which helps create a good environment for the friendly bacteria in your gut. And we’re doing it with varied and interesting recipes that will still feel like a treat.

“Prebiotics are specialised types of fibres that are uniquely positioned to improve the health and diversity of your gut microbes,” explains Dr Rupy. They are best thought of as your microbes' favourite food source, keeping them well-fed and energised enough to look after your gut.

Prebiotics can be found in earthy, flavourful vegetables, such as garlic, onions, artichokes, mushrooms and leeks. They’re also found in barley, flaxseeds and almonds. More on how to introduce these to your diet later.

“Prebiotics are broken down by the microbes to create short-chain fatty acids which create a mucus layer around your gut that keeps foods sliding through your digestive tract easily,” says Dr Rupy.

“It also stops the microbes from coming into direct contact with the lining of your gut. If they were to touch it, they’d end up attacking – or ‘eating’ – that lining,” says Dr Rupy.

It’s worth noting, however, that introducing extra fibre to your diet can cause bloating and gas – though as with all medical issues, you should speak to your GP in case there’s another underlying cause.

“If you're not used to having fibre in your diet, then the microbes that you've grown in your digestive tract are not going to be adapted to handling it,” says Dr Rupy. “But for most people, slowly introducing these complex fibres will help to build a microbiome that can stomach them and bring other health benefits.” 

Unlike previous weeks, where the goal was to add as many different types of plants and polyphenols as possible, this week you’ll be picking just two prebiotics to try. This is so that you can see how your body reacts to them and go at a pace that suits you.

As we’ve mentioned, natural prebiotics are found in garlic, onion, artichokes, mushrooms and leeks, as well as barley, flaxseeds and almonds. You’ll introduce them individually, spending the first few days with one and then adding the second in the second half of the week.

To get the best variety in your diet, these additions should be things you don’t normally eat. So, if you’re big into home cooking, don’t count the garlic and onion you likely use for the base of every dish – try something else instead, presuming you’re not allergic or intolerant.

“I suggest starting with just 10-20g of each new prebiotic to start. Monitor how you feel over the next 24 hours and, if your body has responded well, increase the amount. And if it’s not sitting right with you, reduce or stop,” he adds. For those that don’t experience any issues, there’s no reason you can’t keep experimenting slowly with different foods on the list.

Prebiotic fibres can also be purchased as a dietary supplement or found as added fibres in certain health foods. “But, for most people, I always recommend a food-first approach,” says Dr Rupy. If you don’t know where to start with cooking prebiotic foods, check out Dr Rupy’s recipe for high-protein chickpea pasta.

1. Natural prebiotic fibre can help to support your gut microbes
2. You can get it in delicious plant-based sources from garlic to almonds
3. Introduce new fibre carefully to avoid unwanted effects

If your gut was a hotel, it would now be ready for some great guests! So let’s add some friendly bacteria – also known as probiotics – as part of week 4. Kimchi, here we come…