Are you feeding your gut what it actually needs?

What if one of the most powerful drivers of your health wasn’t your heart or your brain—but your gut?

Since 2003, research into the gut microbiome has grown steadily every year,¹ transforming our understanding of how the body works. In fact, even compared to just a few years ago, we now know dramatically more about how the gut influences everything from digestion and immunity to mood and metabolism.

Often called the “second brain”, your gut communicates and affects other body systems such as the nervous, endocrine and immune systems.² So if the gut plays such a vital role, one question becomes unavoidable: are you feeding it what it actually needs? The short answer: probably not. Most average diets don’t provide the variety of fibre and prebiotics that your gut bacteria thrive on. While probiotic foods like kefir, sauerkraut, or kimchi can help introduce beneficial bacteria, it’s the fuel you provide that allows these microbes to flourish, produce health-promoting compounds, and support your overall well-being.

Let’s dig in 🍽️

The digestive system – the bacteria within

While the word “gut” techincally refers to the digestive system, it’s often used to describe the large intestine, where the gut microbiome sits. This is home to trillions of beneficial microorganisms that help break down food that hasn’t already been digested further up the digestive tract.³ You may have heard of these beneficial bacteria, including genera such as Bifidobacterium, Saccharomyces and Streptococcus, along with bacteria from the Lactobacillaceae family (think Lactobacillus reuteri, Lactobacillus paracasei, Lactobacillus rhamnosus, etc.).⁴

These bacteria need food to survive and thrive. They ferment undigested food to produce by-products called postbiotics, such as short-chain fatty acids (SCFAs), and provide enzymes to synthesise some vitamins and minerals.⁵ But why are SCFAs so important? They play a crucial role in reducing inflammation, supporting the integrity of the gut barrier, and strengthening the immune system…amongst other things!⁶

Probiotic bacteria are key to maintaining a balanced microbiome. When beneficial bacteria are low, potentially harmful bacteria can take hold. Adding fermented foods such as sauerkraut, kimchi, and kefir helps balance out the good and the bad.

However, at Chuckling Goat, we’ve learnt that probiotics alone aren’t enough—you also need to feed them…

Prebiotics and fibre – the fuel your gut loves

Fibre is the fuel your gut loves. You may have heard about dietary fibre and prebiotic fibre—but what’s the difference, and where can you find them?

Dietary fibre

Dietary fibre is a type of carbohydrate found in plant foods that the body often can’t absorb. There are two types of fibre:⁷⁸

Soluble – This dissolves in water and forms a gel-like substance in the stomach that slows down digestion. This slows the absorption of sugars, helping prevent spikes in blood sugar. It is commonly found in oats, bananas, avocados, apples, carrots, lentils and barley.
Insoluble – This type doesn’t dissolve in water and instead adds bulk to your stool. It helps hydrate and keeps waste moving through your digestive system. It’s often found in whole grains, nuts, seeds, green beans, cauliflower, and potatoes.

Most fibre-rich foods contain a mix of both types, though the proportions vary.

Prebiotic fibre

Prebiotic fibre is a specific type of fibre that selectively feeds beneficial gut bacteria. The scientific definition is: a nondigestible compound that, through its metabolization by microorganisms in the gut, modulates the composition and/or activity of the gut microbiota, thus conferring a beneficial physiologic effect on the host.⁹ Sounds fancy, but it just means it feeds your gut bugs—and that’s great news for your health.

Examples of prebiotic fibres include:¹⁰

Inulin
Xylo-oligosaccharides
Fructo-oligosaccharides
Galacto-oligosaccharides
Resistant starch

These fibres are found in a wide range of plant foods, such as leeks, artichokes, garlic, asparagus, bananas, chickpeas, avocados, oats, and chicory root.¹¹¹² But we get it, sourcing and preparing the whole range of prebiotic fibres your gut loves is tricky, so we’ve done the scientific research for you, and created our Complete Prebiotic, containing 18 different fibre strains. Simple!

Not all fibre works the same way, which is why variety matters. Different fibres support different bacteria.

If you’re increasing fibre intake, go low and slow—adding too much too quickly can cause gas, bloating, and discomfort. Allowing your system time to adjust is important.¹³

Benefits of feeding your gut well

Nourishing your gut doesn’t just support digestion—it benefits your whole body!

Better digestion – Feeding your gut the fuel it needs can reduce constipation, improve bowel type and motility. Well-fed gut bacteria produce more SCFAs, which benefit the gut lining and immune system.¹⁴¹⁵
Stronger immunity – Your gut and your immune system are closely linked! 70% of your immune system lives in the gut. Keeping your gut bacteria balanced and thriving can improve the function of specific immune cells and help protect against the development of certain autoimmune conditions.¹⁶
Reduced risk of chronic disease – Higher fibre intake is linked to lower cholesterol, improved blood sugar control, reduced blood pressure, and a lower risk of heart disease, stroke, type 2 diabetes, and certain cancers.¹⁷¹⁸
Improved mood – Research is still exploring the role of the gut in mood, focusing on the gut-brain axis. A pilot study using Chuckling Goat’s Complete Prebiotic and Kefir, revealed significant improvements in mood after six weeks of consumption! You can find out more here.

Where should you start?

It can be tempting to overhaul your diet overnight—but after 11 years of working with clients, we’ve learnt that gradual changes work best. Try the tips below to get started:

Eat a variety of plant foods – Aim for colour and diversity. Research suggests that eating 30+ different plant foods per week supports a healthier, more diverse microbiome.¹⁹
Focus on prebiotic-rich foods – Include a range of prebiotic-rich foods, such as garlic, onion, leek, asparagus, banana, apple, and oats. For ease, take 10g of Complete Prebiotic daily – the perfect blend of prebiotic fibres your gut will love!
Combine prebiotics and probiotics – Together, they form a synbiotic, which is more effective than either alone. A study with Chuckling Goat’s Probiotic Kefir and Complete Prebiotic showed a greater reduction in inflammatory markers compared to inulin and omega-3 control groups.²⁰
Stay hydrated – Getting enough water is crucial, especially when increasing your fibre intake, to keep digestion moving and prevent constipation.

As research into the gut microbiome continues to grow, it’s becoming clear just how powerful our “second brain” really is. While probiotics help introduce beneficial bacteria, it’s fibre—especially prebiotic fibre—that truly helps them thrive. By nourishing your gut thoughtfully, increasing fibre gradually, and staying hydrated, you can support a healthier gut—and a healthier you. And with research-backed strategies like these, you can feel confident that every choice you make today is helping your body thrive from the inside out ✨

For more information on how prebiotics can help you, check out Why I take a prebiotic EVERY day…

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

Are you feeding your gut what it actually needs?

The digestive system – the bacteria within

Prebiotics and fibre – the fuel your gut loves

Dietary fibre

Prebiotic fibre

Benefits of feeding your gut well

Where should you start?

References

Questions? Talk to a Nutritional Therapist on live chat!

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