The importance of prebiotics by the FODMAP friendly vegan

Tigernuts are a prebiotic. They are also FODMAP friendly. However anyone with tummy trouble knows that prebiotics and FODMAP don’t usually go hand in hand. Confused? You better check out this great post from our friend the FODMAP Friendly Vegan.


Not to be confused with “PRObiotics”, “PREbiotics” refer to all the different kinds of fibre that encourage beneficial species of gut flora to grow in your digestive tract. Unfortunately for us FODMAP-ers, prebiotics are what we call “indigestible fibre”, as they are very difficult for our body to break down. However, your gut flora is capable of digesting them – and more food for the gut flora means more flora & better gut health. Any easy way to remember the distinction between the two is that:


PREbiotics provide food for the bacteria already living in your gut


PRObiotics provide a direct infusion of bacteria that weren’t there before.


While you’ve heard me bang on about the importance of including plenty of probiotic-rich supplements and food into your diet to improve and maintain good gut health (especially as they help to digest protein & fats), prebiotics are just as important. But wait … most prebiotics are naturally high in FODMAPs.


Some foods high in prebiotic fibres include:

• Dandelion greens
•Garlic and onions (and any vegetables in that family, e.g. leeks)
• Asparagus
• Chicory (used in coffee substitutes)

… all foods that make us FODMAP-ers tremble in our boots.


There are only a very small handful of people who I would steer clear of prebiotics.


Those on the elimination phase of the low FODMAP diet: while prebiotics are incredibly beneficial and necessary for overall health and wellbeing, the aim of the elimination diet is to heal a damaged digestive tract, which cannot be done if you continue to fuel it with nutrients that are hard to break down. Soo … for the 6-8 weeks of the elimination diet it is ok to abstain from prebiotics, provided they are introduced during the re-introduction phase


People with Small Intestinal Bacterial Overgrowth (SIBO) often find that prebiotics do the exact opposite of what they need (if you already have bacterial overgrowth, feeding them even more is not going to help)


So why all this talk about prebiotics? Well, a good friend of mine from the states has been on my back for ages now, wanting me to try out prebiotic-rich Tigernuts. In the serving sizes required, these delicious little nut-like root veggies (like nothing you’ve ever tried before) are actually low FODMAP! They are making a huge wave in the health foodie community overseas, but I was put off by the huge shipping costs to Australia. So, you can imagine my delight when I discovered Terra Firma Foods, an Australian based company owned by two lovely sister – Biz & Pen.  They introduced me to the world of Tigernuts and I can confess, I’m obsessed!


read full article here:



Love TFF xx

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