What Are Prebiotics, and Why Do They Matter?
From: FITT Meals
Nutritionist - Helen Conway
When it comes to gut health, most of us have heard about probiotics, which are the beneficial bacteria that live in your digestive system. But what many don’t realise is that these microbes need fuel to survive and do their job. That’s where fibre and prebiotics come in
The Gut’s Hidden Helpers
Your gut is home to trillions of bacteria, some of which are helpful and others potentially harmful, and we’re constantly learning more about the vital roles they play in how your body functions. The good bacteria help break down food, produce important nutrients, support your immune system, and even influence your mood. Keeping these microbes in balance is key to overall health, and fibre – especially prebiotic fibre – helps feed the good ones so they can thrive and do their job well.
What Exactly Is Fibre?
Fibre is a type of carbohydrate found in plant foods that the body can’t fully digest. While it doesn’t provide calories in the same way as other carbs, it plays a critical role in health – from regulating digestion and feeding gut bacteria to supporting heart health and keeping you fuller for longer.
Most adults should aim for at least 30g of fibre per day, however, many people fall far short of this. To help understand its importance, let’s take a quick look at the different types of fibre and how they work in your body.
The Two Main Types of Fibre
Soluble Fibre
Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. This slows down digestion, helps control blood sugar levels, lowers cholesterol, and also acts as a prebiotic, feeding the beneficial bacteria in your gut. You’ll find it in foods like oats, chia seeds, apples, citrus fruits, and legumes.
Insoluble Fibre
Insoluble fibre adds bulk to your stool and helps move waste through your digestive system, supporting regular bowel movements and preventing constipation. It’s found in whole grains, nuts, seeds, and the skins of fruits and vegetables
What Are Prebiotics?
Prebiotics are a type of dietary fibre that serve as food for your gut bacteria. You can think of them as fuel that helps the good microbes grow, multiply, and stay active. When these fibres reach your large intestine undigested, your gut bacteria ferment them (break them down and use them for energy), producing beneficial compounds like short-chain fatty acids, which can reduce inflammation, support the gut lining, and contribute to long-term health
Where Do You Find Prebiotics?
Prebiotics occur naturally in many plant-based foods, especially those rich in certain fibres. These include:
- Onions
- Garlic
- Chia seeds
- Oats
- Leeks
- Asparagus
- Bananas
- Lentils and beans
At FITT Meals, we make a conscious effort to include a wide variety of these ingredients in our recipes, to help nourish your gut microbiome while supporting your overall health. For those who may still find it difficult to get enough through food alone, prebiotic supplements can be a convenient way to support your fibre intake.
How FITT Meals Supports Your Gut
Our menu is built around variety, balance, and nutrient-dense ingredients, including fibres and prebiotic-rich foods. For example, many of our meals incorporate ingredients like oats, lentils, garlic, onions, chia seeds, bananas and more. Although we always aim to offer foods that help feed your gut, depending on their food choices, you may still need an extra top-up.
That’s why we’re excited to have collaborated with Rite, a UAE-based wellness brand focused on science-backed supplements that actually work. Adding their prebiotic sachets (which contain 6g of fibre) to your routine offers a convenient and effective way to give your gut a little extra support – and since fibre and prebiotics are safe for almost everyone, a small boost like this is likely to benefit your overall health. You can find out more at myrite.co.
