As someone who works with clients on improving their nutrition, I can’t think of a better way to love yourself than to add in foods that love you back. As athletes, we often carefully consider foods that are best for providing energy for our workouts or maybe even boosting our heart or brain health. But how often do we consider what foods might enhance our gut health? 

As an athlete, the health of your digestive system may hold some keys to your immunity, mood, and even your sports performance. The addition of prebiotic foods may be one of the best things you can do to enhance your gut health.

I’m Angie, a Registered Dietitian. You may know me as a sports nutrition expert and certified intuitive eating counselor – which is true. What you may NOT know is the specialty area that I’ve worked in the very longest is digestive health. Since my early days working as a clinical dietitian with hospitalized patients, I’ve always been fascinated with how the gut works and all things related to optimizing digestion and absorption of nutrients. I have worked with hundreds of clients to improve their overall health and relationship with food. Discussing the good (and not-so-great) parts of their digestive health is always a part of my assessment. 

So, let’s talk about how you can nourish your gut, specifically by focusing on prebiotic foods. Your health – and even your athletic performance – will benefit.

In this blog post, I’ll walk you through some background on why good digestive health matters, as well as what prebiotic foods are and what they do in our bodies. I’ll explain why I often start with the addition of these foods when trying to improve digestive health, and I’ll give you some of my favorite, easy ways to include these foods starting today. If you are considering other ways to improve your digestive health, check out my post, Setting Nutrition Goals without Dieting: A Key to Sustainable Health this Year, which contains more tips.

You and your gut are going to love it!

 

Quick note: nothing is taboo.

Does it feel awkward to talk about poop? I hope not!

Sometimes, my clients tell me that they feel like they can’t talk to anyone about their gas, bloating, or bowel movements – it feels embarrassing.

I reassure them that after 27 years of talking to people about this very thing, there is nothing off limits. And actually, the more I know about this aspect of their lives, the better equipped I am to help them make significant improvements if they are needed.

 

Why Gut Health Matters

Here’s the thing: we all want to feel great in the tummy department after we eat. We all feel best when we have regular, predictable, and comfortable bathroom routines. We know that nothing can ruin a great workout (or a race) as much as a bathroom emergency.

But that’s not the full picture of gut health.

Beyond the benefits of a happy belly and predictable poops, our digestive systems hold some keys to our immune health, mental health, and performance as athletes. Our digestive systems, often referred to as our “gut microbiome,” are made up of trillions of microorganisms that play a role in how we break down food, absorb nutrients, and even excrete waste (1). 

 

Immune Health

Because of rigorous training routines that stress the body, athletes may be at a higher risk of respiratory infections than the general population (2). While we sometimes think of washing our hands and covering our sneezes as the best ways to prevent infection, we might consider looking at our gut health as a more important way to enhance our immunity and keep us healthy for our sport.

Key Takeaway: About 70% of our immune system resides in our gut, which means the good and bad bacteria in our microbiome have a direct and powerful impact on how we respond to infection or whether we get sick in the first place (3).

 

Mental Health 

The gut and the brain are connected by a complex highway system of nerves and neurotransmitters, which help signals travel back and forth between the two. 

The gut also produces many of the same neurotransmitters as the brain does, like serotonin and dopamine, or some of our “feel good’ hormones. In fact, about 95% of our serotonin is produced in our gut (4). Poor gut health means less of these happy hormones.

Key takeaway: Because of this direct connection, improving our gut health can also help improve mental health conditions, like anxiety and depression, as well as mental performance in sports.

 

Nutrient Absorption

As athletes, we need to fuel well – and fuel a lot –  to perform our best in our sport. The state of our gut health may play a direct role in how well we are able to digest and absorb essential nutrients, like carbohydrates, protein, and fat, as well as vitamins and minerals, that we consume on a daily basis. 

Key takeaway: An imbalance in the good and bad organisms in the microbiome can impair the body’s ability to process carbohydrates, protein, and fat. The presence of inflammation in the small intestine related to poor gut health can compromise the absorption of vitamins like B12, D, and K, as well as minerals like iron, calcium, and magnesium, all of which are foundational to overall health and athletic performance. 

 

What are Prebiotic Foods?

Prebiotics are a type of dietary fiber that is not digested in our small intestine. These fibers travel into our colon, where they provide a fuel source to the beneficial bacteria that reside there. I like to think of prebiotics like fertilizer or yummy food for the good bacteria. 

The following foods are considered good sources of prebiotics and are some of my favorites to recommend to athletes.

 

Bananas

While bananas are a staple food for many athletes because of their easily digestible carbohydrate content, price point, and portability, they are also terrific gut food. A small banana contains about 3 grams of fiber and is a source of inulin, which has been shown to stimulate the growth of beneficial gut bacteria (5). 

 

Oats

The slow-digesting carbohydrates in oats make them a highly desirable fuel source for athletes. They are also very versatile and can be served hot or cold, sweet or savory, with your favorite toppings. Aside from being a steady (and tasty) fuel source, they are also rich in the prebiotic fiber, beta-glucan. One half cup of old-fashioned oats contains about 4 grams of fiber. 

 

Barley

Like oats, barley is another rich source of beta-glucan prebiotic fiber. One-half cup of cooked barley has about 3 grams of fiber. Athletes who include barley will benefit from the sustained energy that it provides and enjoy the gut health benefits as a bonus. 

 

Legumes 

Lentils, black beans, kidney beans, chickpeas, navy beans, and all other varieties of legumes are excellent sources of the prebiotic fiber galacto-oligosaccharides (GOS). The fiber content of legumes can vary, but most will have around 8-9 grams of fiber per half cup. 

I find that athletes can sometimes worry about the gas-producing qualities of legumes, but they are a wonderful fuel source for athletes, and tolerance can be improved by introducing them in small amounts at a time. 

 

Garlic

Garlic is small but powerful. Not only does it contain inulin, but it also has antimicrobial and antioxidant properties. Adding garlic to your athlete meals is a fantastic way to enhance the flavor of your dishes while providing a fuel source to the good bacteria in your gut.

 

Onion

Like garlic, onion is another great source of inulin for gut health. Raw onions will retain a higher inulin content than cooked onion, although both are versatile, healthful, and flavorful additions to an athlete’s diet.

 

Leeks

Leeks are another good source of prebiotic inulin, but perhaps not as widely used as garlic and onion. The flavor is a bit milder than onions, and is absolutely buttery and mellow when added to soups, stews, or your favorite dish.

 

Asparagus

Getting athletes to eat enough green food can sometimes be a challenge, but just 10 spears of asparagus provide 3 grams of prebiotic fiber. Adding asparagus to morning omelettes, or as your lunch or dinner vegetable is a great way to increase the prebiotic content of any athlete meal.

 

Tasty Ways to Incorporate Prebiotic Foods

Smoothie bowl with yogurt, banana, and granola

An easy, peasy nutritious way to include prebiotics, with a bonus dose of probiotic yogurt. Start with a Greek yogurt base, top with sliced bananas, a drizzle of honey, and your favorite granola for crunch. This is great for a pre-workout breakfast, but has enough protein to work as a recovery meal as well. 

 

Overnight oats with bananas

A favorite for busy mornings, overnight oats are wonderful to make ahead and have ready to go any day of the week for breakfast or a nourishing snack. I’ve always loved their simplicity and taste, but they are also a great source of prebiotic goodness to show your microbiome some love. 

 

Overnight Oat Recipe:

Ingredients for one serving – feel free to make more than one serving at once and stock your fridge with a grab-and-go breakfast. 

• ½ cup of old-fashioned oats
• ½ cup milk of your choice
• 1 banana mashed or sliced
• 1 tsp chia seeds
• 1 tsp maple syrup
• ½ tsp cinnamon 

Mix all ingredients together in a jar or small bowl, cover, and refrigerate overnight. Serve topped with nuts, nut butter, more maple syrup, or any favorite add-ons.

 

Garlic-ginger miso soup with shiitake mushroom and leek

A wonderful way to include some prebiotic garlic and leeks, with the probiotic benefit of miso, all in one nourishing bowl. Try this easy and scrumptious recipe from Fancy Fox.

 

Tempeh stir fry

A great high-protein, prebiotic-rich, and absolutely delicious staple meal for meatless Monday, or any day of the week. Try this 30-minute tempeh stir fry from Minimalist Baker.

 

Vegetable barley soup

This cozy recipe from Two Kooks in the Kitchen is a nutritious, complete meal all in one bowl. It’s a great way to give barley a try if it’s not something you are used to cooking, and this soup has the added bonus of other prebiotic goodness, like legumes, onions, and garlic.

 

Ginger chicken asparagus stir fry

A perfect prebiotic-rich training meal from Fox and Briar can be on your dinner table in a snap. Serve over brown rice or quinoa for a perfectly balanced training meal that your gut will love.

 

That’s a wrap

Did you find something helpful from this post that you’d like to implement? Or have you struggled with consistency or execution when trying to improve your digestive health in the past?

I believe that how you choose to nourish yourself is extraordinarily individualized. Some people seem to have things completely figured out and dialed in, and others really benefit from having support with making progress toward more self-care (and self-love) through food.

Adding prebiotics is just one of the many ways to improve your gut health. Contact me to set up an appointment so we can work together toward your happiest gut this year! P.S. Your insurance may fully cover the cost of your visit – ask me for more details!