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Prebiotics and Probiotics: Ask The Experts

10th May 2021

Health Nutrition

10th May 2021

By Shivraj Bassi

If you’re someone that struggles with your gut health – whether that be bloating, digestion, abdominal pain or anything in between, you’re probably on the hunt for a natural and effective solution to your problems. Making a small change and introducing prebiotics and probiotics into your diet can be hugely beneficial to your health and minimise the appearance of those unwanted symptoms. 

To celebrate the launch of our new product, The Digest Capsules, we spoke to Nutritionists Drew Price and Kim Pearson, to get the complete low down on these supplements. We have constructed this nifty beginner guide to get you in the know. Our newly formulated product The Digest Capsules feature a powerful blend of healthy, research-backed ingredients to help you take control of your gut health.

But before we get into the expert advice with Drew and Kim, let’s go through the basics. 

Gut Health 101

Firstly, we can’t start talking about supplements without laying down the foundations around gut health – the key is to build a strong base. 

We can’t stress enough how important your gut is for your overall health. Drew echoed this, as “the gut – as far as the body goes – is the biggest surface area interacting with the outside world”. As a result, “the environment and what’s going on has profound consequences for many facets of health and function” – and he’s not wrong. 

The bacteria in your gut are an incredibly important aspect of your general health. They help with a lot of important functions and play a key part in the smooth running of your digestive system. Home to multiple million organisms, bacteria types and microbes, the happenings of your gut can probably be best described as organised chaos. Whilst the stomach’s main purpose is to aid digestion, this isn’t the only process that the gut takes care of. Inhaling nutrients and eliminating waste, your gut is in constant use and requires care just as much as your heart and brain. 

What are Prebiotics? A Quick Overview 

Prebiotics are most simply described as a plant fibre that makes your gut work better. Commonly found in carbohydrates, your body breaks down this fibre as we cannot digest it. Friendly bacteria in your gut digests this, as well as performing many other vital functions.

Examples of foods that contain prebiotics include bread, artichokes, cocoa, leeks, onions and bananas. 

Benefits of Prebiotics 

  • Enhanced Calcium Absorption 
  • Reduces Bloating
  • Reduces Constipation
  • Reduces Gas and Diarrhoea 

What are Probiotics? A Quick Overview

Probiotics are live bacteria that have the ability to restore your tummy’s natural bacterial balance to healthy levels, and the great news is they are easily integrated into your diet. These live bacteria can be found in both certain foods and fitness supplements. 

Many people choose to add these foods or supplements to their morning yoghurt – which is also a great and extremely popular example of a prebiotic. 

Benefits of Probiotics

Different strains of probiotics have been found to address a range of different health conditions – some of which may surprise you. Depending on the possible health symptom you want to address, it’s important to make sure you’re picking the right probiotic for you. 

The benefits of probiotics include a range of health and wellness wins, including: 

  • Prevents Uncomfortable Gut Symptoms 
  • Mental Health Benefits
  • Helps Keep A Healthy Heart
  • Keep Allergies Under Control
  • Boost Your Immune System
  • Protects You Against Infection 
  • Weight Loss Assistance

Now we’ve gone through the 4-1-1 surrounding all things Prebiotics and Probiotics, we wanted to get an expert opinion. We asked our Innermost team some of their burning questions surrounding this topic, so that we could get a better idea around how (and if) we should be integrating these supplements into our diets. Kim and Drew got back to us with their opinions, and we thought you’d be interested to hear what they had to say…

Ask The Experts: 

How do I know if I should be taking these supplements? 

    When discussing this popular question with the experts, Kim stated that it's worth taking prebiotics “if you have taken a course of antibiotics or if you struggle with digestive issues like bloating or other IBS symptoms”. 

    Drew agreed with this, but expanded slightly, explaining that it’s a great idea to take a look at your diet if you’re not sure. He advised us to look for the sources of fibre in your diet, and if you’re lacking particularly in this area, it might be time to consider taking probiotics. He also noted that “for most people, the addition of pre and probiotics are going to be of benefit” – but again, this is personal, and should be considered on an individual basis.

    If you’re still not convinced, Drew didn’t stop there. The nutritional whizz explained that “it’s difficult to overstate how profound the impact of these things may be, and currently research is looking at a huge number of areas”. If that’s not convinced you to pay more attention to your diet, we’re not sure what will.

    Are there any risks of taking prebiotics and/or probiotics?

      Drew was eager to reassure that whilst “we can be nervous about bacteria” there are many that we need for everyday functioning. This means “for most people the addition of pre and probiotics are going to be of benefit, often of great benefit for general health, however if you have specific issues involving damage to or disorders of the gut, specific immune system issues etc then they may not be advisable.”

      Do I need to consult with my doctor before taking these supplements?

      Both Kim and Drew were keen to state that it’s hard to give any blanket advice – as with all things when it comes to your health and wellbeing, advice should be sought on a very individual basis. Kim also added that “if you have a health condition or are taking regular medication prescribed by your doctor you should check with your GP before taking a new supplement”.

      Prebiotics vs. Probiotics – can I take them together?

        Both Kim and Drew agreed that both biotics can be taken together, providing that you are maintaining a healthy and varied diet. Amazing

        Lastly – what are your personal favourite food sources of these biotics?

          Kim’s probiotic favourites included sauerkraut, miso soup and coconut yoghurt, and her prebiotic go-to's are artichokes, asparagus, berries, garlic and onions. Drew, on the other hand, tends to opt for root vegetables and fruits for his prebiotic fix, and fermented food such as kimchi, yoghurt and kefir to maintain is probiotic levels. 

          A real mixed bag, then!

          Top Tips:

          • Always make sure to take prebiotics and probiotics with your substantial meal.
          • Drink a glass of water before taking your supplements.
          • Take these supplements for at least a month. 
          • Follow the correct supplement dosage on the label. 

          If you’re after some expert nutritional advice, get in touch with Drew or Kim. With years of expert experience and award-winning programmes, you’re in great hands.

          Summary

          Following our chats with both Kim and Drew, if we weren’t firmly convinced of the benefits of digestive supplements and taking care of our gut health – we are now. There are some great prebiotic benefits and the probiotic benefits are fab too. 

          If you're still struggling for some inspiration when it comes to great foods that are high in prebiotic and probiotic benefits, we've got some more below:

          • Miso
          • Kombucha
          • Pickles
          • Gouda 
          • Mozzarella
          • Garlic
          • Apples
          • Barley

          PS – We might be biased, but a daily digestive supplement like our shiny new product The Digest Capsules is a great way to make a small step everyday towards a healthy gut. Why not test it out?

          References 

          • Drew Price Nutrition. (2021). Drew Price Nutrition Consultancy. Click here.
          • Kau, A. L., Ahern, P. P., Griffin, N. W., Goodman, A. L., & Gordon, J. I. (2011). Human nutrition, the gut microbiome and the immune system. Nature, 474(7351), 327-336. Click here.
          • Kim Pearson Nutrition. (2021). Click here.
          • Quigley, E. M. (2013). Gut bacteria in health and disease. Gastroenterology & hepatology, 9(9), 560. Click here. 
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          Product Spotlight

          The Digest Capsules. These daily capsules contain probiotics and prebiotics to encourage the growth of good gut bacteria, with digestive enzymes and ginger to improve digestion and reduce bloating.

          The Digest Capsules
          Daily capsules to encourage better gut health through the growth of good gut bacteria, improved digestion and reduced bloating.
          Gut Health Formula

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          Within the fitness space there can be a tendency to think of fibre as something that’s just functional. Important, of course, but often its impact is only framed around digestion. In reality, fibre plays a far broader role in how your body performs and how you feel day to day, influencing variables like energy stability and appetite regulation through to long-term metabolic health. For anyone already investing in their training, recovery, and overall wellbeing, a high fibre diet matters more than you might think. It’s one of the simplest ways to bring more consistency to your nutrition, without adding complexity. In this guide, we’ll take a closer look at what fibre does, why it matters, and how to build a high fibre diet in a way that fits naturally into your routine. What is fibre and why it matters Fibre is a type of carbohydrate that is naturally sourced from foods like wholegrains, beans, nuts and more. At its core, dietary fibre is the part of plant foods your body can’t fully digest. Rather than being absorbed, it moves through the digestive system, interacting with everything along the way. This process is what makes fibre so valuable. It slows digestion, supports beneficial gut bacteria, and helps regulate how nutrients enter the bloodstream. Over time, these effects compound, influencing energy levels, hunger signals, and metabolic health. It’s worth understanding that fibre isn’t one single thing, and while it is often grouped together, different types have different roles. Broadly, fibre falls into two categories: Soluble fibre: This dissolves in water and forms a gel-like substance, helping to slow digestion and regulate blood sugar and cholesterol. Insoluble fibre: This adds bulk and supports regular movement through the digestive system. Most whole foods contain a combination of both, which is why variety matters more than focusing on a single source. 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High Fibre Diet Foods We’ve written about his previously (see here for our guide on high fibre foods) but in short, building a high fibre lifestyle doesn’t require a complete overhaul of your current diet. It’s instead about increasing variety and making more intentional choices within your existing routine. Below we have outlined some key foods that can help increase fibre intake. Whole grains Oats, brown rice, quinoa, and wholegrain bread provide a steady source of fibre while supporting sustained energy. They’re an easy upgrade from refined grains and tend to be more filling. Fruits and vegetables Eating more fruit and vegetable is one of the simplest ways to raise fibre intake. A useful approach is to focus on variety: Berries and apples for convenience Leafy greens for micronutrient density Root vegetables for more substantial meals Legumes Lentils, chickpeas, and beans are among the most fibre-dense foods available. They also provide plant-based protein, making them particularly useful in meals focused on satiety and recovery. Nuts and Seeds Chia seeds, flaxseeds, and almonds offer a concentrated source of fibre and can be added easily to meals. Even small additions, such as a tablespoon of seeds in a breakfast or smoothie, can make a difference over time. A Smarter Way to Think About Fibre Fibre doesn’t need to be treated as a standalone goal. It works best as part of a balanced, well-structured approach to nutrition - one that supports how you feel day to day, not just how you perform in the odd moment. For most people, that starts with whole foods. Building meals around plant variety, whole grains, and consistent habits. From there, the role of supplementation becomes more effective. The Innermost approach reflects that balance. Products like The Greens Blend can help support daily plant intake and micronutrients, while products such as The Lean Protein fit alongside a diet that prioritises both protein and fibre, rather than one at the expense of the other. Building a high fibre diet isn’t about adding or overhauling, instead It’s about making those small adjustments that bring more consistency to your routine. Over time, those shifts tend to have the biggest impact - not just on digestion, but on how your body feels, performs, and recovers. References Renolds, A., Mann, J., Cummings, J., Winter, N., MDiet, E., Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 393 (10170), 434-445. Click here.  NHS UK. How to get more fibre into your diet. Click here.  Hullings, A., Sinha, R., Liao, L., Freedman, N., Graubard, B., Loftfield, E. (2020). Whole grain and dietary fiber intake and risk of colorectal cancer in the NIH-AARP Diet and Health Study cohort. The American Journal of Clinical Nutrition. 112 (3), 603-612. Click here. Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C., Nykjaer, C., Woodhead, C., Cade, J., Gale, C., Burley, V. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ.347. Click here.
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          The Complete Guide to Digestive Enzymes

          The Complete Guide to Digestive Enzymes

          How you digest your food has a direct impact on how you perform, recover and feel day to day. It’s not just about what you eat, but how well your body is able to break it down and use it. A heavy feeling after meals, inconsistent energy, or food that doesn’t quite sit right (on top of being uncomfortable) can all point back to how well your body is breaking things down. Digestive enzymes play a central role in this process. They’re responsible for breaking down the food you eat into forms your body can absorb and use. When that process runs smoothly, there’s a noticeable difference in how you feel day to day. To clear up any confusion around digestion, this guide explores digestive enzymes in detail - what they are, what they do, where they’re produced, and how they fit into a modern, performance-led lifestyle. Shall we get into it? What are digestive enzymes? Digestive enzymes are specialised proteins that help break food down into smaller molecules that can be absorbed through the gut lining. Without them, even the most nutrient-dense diet would be difficult for the body to utilise effectively. The process itself is highly coordinated. Enzymes are released at different stages of digestion, working in sequence to ensure food is progressively broken down as it moves through the digestive tract. Put simply, digestive enzymes are what bridge the gap between what you eat and what your body actually gains from it. As you would expect, this can directly impact your fitness as well as your mood. Types of digestive enzymes and what they do Digestive enzymes are typically grouped into 3 core segments based on the nutrients they target. Amylase (Carbohydrates): Amylase breaks down complex carbohydrates into simpler sugars. It begins its work in the mouth and continues in the small intestine. 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A study published in the American Journal of Clinical Nutrition for example highlights that effective protein digestion and amino acid absorption play a key role in muscle repair and recovery after exercise. For anyone training regularly or focusing on performance, this becomes especially important. It’s not just about what you eat, but how well your body is able to make use of it. Where Are Digestive Enzymes Produced? Digestive enzymes are produced throughout the digestive system, with each stage contributing to the overall process. The mouth Digestion first begins with chewing. The salivary glands release amylase, an enzyme that starts breaking down carbohydrates before food is even swallowed. This early stage is often overlooked, but it plays an important role in preparing food for the next steps. The stomach The stomach next combines gastric acid with enzymes such as pepsin, which begins the breakdown of proteins. This stage is less about complete digestion and more about creating the right conditions for further processing. The pancreas The pancreas is responsible for producing the majority of digestive enzymes, including amylase, protease and lipase. These are released into the small intestine, where most digestion takes place. Clinical research has shown how central this role is. Conditions that impair pancreatic enzyme production, such as exocrine pancreatic insufficiency, can significantly reduce nutrient absorption and lead to noticeable digestive symptoms. The small intestine The small intestine completes the process. Additional enzymes help finalise digestion, allowing nutrients to pass through the intestinal wall into the bloodstream. Enzyme production across these stages can vary depending on diet, stress levels and overall gut health. This is why your digestion doesn’t always feel consistent, and some days can feel more comfortable than others. Signs your digestion may not be working optimally Some of the more common signs that digestion may not be working as efficiently include: Bloating or discomfort A feeling of heaviness, particularly after larger meals Sluggishness or dips in energy following eating Gut sensitivity to certain foods These experiences are relatively common and often reflect how digestion is responding to day-to-day habits. Below are some of the key reasons why your digestive system may not be operating effectively. Eating quickly or on the go can limit how effectively digestion begins, particularly in the mouth where enzymes first start working. Stress can also play a role. When the body is in a more alert or pressured state, digestion is not the priority, which can affect how efficiently food is broken down. Higher protein diets are increasingly common, particularly among those training regularly. While beneficial, protein requires more extensive digestion, placing greater demand on enzyme activity. Fewer whole foods and less plant diversity may influence how the digestive system responds over time. Foods high in digestive enzymes So, for those looking to improve digestion by adding more digestive enzymes to your diet, how do you go about doing it? While your body produces its own digestive enzymes, certain foods also contain naturally occurring enzymes that can support the digestive process. These tend to be most active in raw or minimally processed forms and can complement a balanced, varied diet. Some of the more commonly referenced foods include: Pineapple (Bromelain – Protease): Pineapple contains bromelain, which has been studied for its role in helping break down protein. It is often associated with supporting protein digestion. Papaya (Papain – Protease): Rich in papain, papaya is another enzyme that assists with protein breakdown. It’s frequently used in both digestive support and food preparation. Mango (Amylase – Carbohydrates): Mango contains amylase enzymes that help break down complex carbohydrates into simpler sugars, particularly as the fruit ripens. Bananas (Amylase & Maltase – Carbohydrates): Provide enzymes that support carbohydrate digestion, especially when ripe. Avocado (Lipase – Fats): Contains lipase, which plays a role in breaking down fats into fatty acids. These foods can play a useful role in supporting digestion as part of a broader diet. However, their enzyme content can vary depending on factors like ripeness, storage and preparation, and they don’t always provide consistent or targeted support on their own. In those situations, you might also look at targeted digestive enzyme supplements that can provide a more consistent and concentrated level of enzyme activity alongside meals, supporting the breakdown of proteins, carbohydrates and fats more reliably than food sources alone. Digestive enzyme supplements The key to effective digestive enzyme supplementation is choosing a well-formulated option that combines a broad range of enzymes with a clean ingredient profile. Case in point: supplements like Innermost’s The Digest Capsules are built with this in mind, offering a considered blend that fits easily into a daily routine and works alongside your existing nutrition rather than replacing it. For those considering digestive enzyme supplements, how and when they’re used can influence their effectiveness. Before or with meals Digestive enzyme supplements are typically taken just before or alongside meals, allowing them to act as food is being broken down. Around larger or harder-to-digest meals Meals that are higher in protein, fats or overall volume can place greater demand on digestion. This is often where additional supplementation can be beneficial. Fitting into your routine How and when you use digestive enzymes will depend on your routine, your diet and how your body responds. Rather than following a fixed structure, it often makes more sense to take a flexible approach. Used consistently or as needed, they should fit seamlessly into your day, supporting digestion without adding unnecessary complexity. Supporting your digestion effectively Digestive enzymes play a fundamental role in how your body processes food and accesses nutrients. When digestion is working well, the impact is often felt across energy, recovery and overall wellbeing. While your body naturally produces these enzymes, factors like diet, lifestyle and routine can influence how consistently that process runs. In those moments, small adjustments - whether through food choices or more targeted supplementation - can make a noticeable difference. For those considering supplements, a well-formulated option such as The Digest Capsules can provide a simple, reliable way to support digestion alongside your daily routine. References Leidy, H., Clifton, P., Astrup, A., Wycherley, T., Westerterp-Plantenga, M., Luscombe-March, N., Woods, S., Mattes, R. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6). Click here.  Ni, W., Hutagalung, A., Li, S., Epstein, H. (2011). The myosin-binding UCS domain but not the Hsp90-binding TPR domain of the UNC-45 chaperone is essential for function in Caenorhabditis elegans. J Cell Sci. 124(18). Click here. Pavan, R., Jain, S., Shraddha., Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnol Res Int. Click here.
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