Your gut is home to trillions of bacteria. While it might sound strange, this inner ecosystem plays a vital role in how well you digest food, absorb nutrients, fight off illness, and even how clear-headed or energised you feel.
To keep this system running smoothly, your body needs the right balance of two important players: probiotics and prebiotics. One adds beneficial bacteria, the other feeds them. Together, they help you maintain a gut environment that supports long-term health and wellbeing.

What Are Probiotics?
Probiotics are live bacteria, the helpful kind that can boost your gut microbiome when it’s out of balance. Found in fermented foods and supplements, they work by adding more of the "good" bacteria to your digestive system, which can help improve digestion, support your immune system, and reduce symptoms like bloating or irregular bowel movements.

When Might You Need More Probiotics?
Your gut microbiome is constantly influenced by what you eat, stress on the body, and even how much sleep you get. Probiotic-rich foods can help when you’ve experienced:

• Antibiotic use (which wipes out both good and bad bacteria)
• Tummy bugs or food poisoning
• Bloating, irregular digestion, or constipation
• Ongoing immune issues or low energy
• A low-fibre or highly processed diet
• Where to Find Them
• Probiotics are naturally found in fermented foods like:
• Plain yoghurt and kefir
• Sauerkraut, kimchi, tempeh and miso
• Slow-fermented sourdough and kombucha

What Are Prebiotics?
Prebiotics are fibres that your body can’t digest but your gut bacteria can. Think of them as fertiliser for the good guys. These fibres help feed and grow beneficial bacteria, which support digestion, mental clarity, and reduce inflammation.

Where to Find Them

• Prebiotics are found in everyday whole foods such as:
• Vegetables:
• Garlic (especially raw)
• Onions (raw or lightly cooked)
• Leeks
• Asparagus
• Jerusalem artichokes (sunchokes)
• Potato (especially when cooked then cooled)
• Grains and seeds:
• Oats – especially steel-cut or rolled (preferably soaked or cooked and cooled)
• Barley
• Whole wheat
• Rye
• Flaxseeds
• Chia seeds
• Legumes:
• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Soybeans

How Fast Track Kai a Nuku Supports Your Gut
At Fast Track Kai a Nuku, our approach isn’t about quick fixes — it’s about daily nourishment through whole, gut-supportive kai that honours both traditional knowledge and modern science. We focus on diversifying the flora and fauna of the gut by increasing the variety of foods we eat, with a special emphasis on fibre-rich, gut-loving ingredients that naturally support a thriving microbiome.

• Naturally Probiotic Foods in Our Meals
• We incorporate fermented foods as toppings and sides to enrich your meals with beneficial bacteria.
• We use sourdough for all bread and toast options, providing a naturally fermented alternative to standard breads.
• Naturally Prebiotic-Rich Meal Options
• Our grain bowls feature legumes, seeds, and seasonal vegetables that feed the good bacteria in your gut.
• We create hearty soups and stews using onions, garlic, and root vegetables — powerful prebiotic foods that support microbial diversity.

While supplements can be helpful in specific situations, a diverse, fibre-rich whole food diet has the greatest impact on building a strong, resilient microbiome.

At Fast Track Kai a Nuku, we’re proud to deliver meal plans and recipes that make it simple to nourish your gut naturally — no overthinking required. Just eat, enjoy, and know that the good stuff is doing its job.