The gut is one of the most complex systems in the human body. The primary role of our gut is digestion; breaking down nutrients so that they can be absorbed and metabolised to support other systems in the body. The gut microbiome is considered an active metabolising organ and refers to the entire population of microorganisms, primarily bacteria, that colonise our gut.⁽¹⁾ Research is increasingly supporting the other roles of the gut microbiome, including immunity, mental health, metabolic health and even autoimmune diseases. ⁽²⁾ Any changes to the composition have the potential to impact our health, therefore optimal gut function is crucial to maintain our overall wellbeing. ^(1)(3)(4)

What we eat can have a direct impact on the make-up of our microbiome, and certain nutrients can promote the growth of healthy bacteria. The rapidly growing research in this space is showing that the role of nutrition goes far beyond dietary fibre. Excitingly, sprouted foods contain some of the essential components to help optimise our gut function.

Dietary Fibre

The role of dietary fibre in the digestive system is well-known. Adequate fibre, along with ample hydration and regular exercise can help ‘keep you regular.’ It is recommended that adult women consume 25g fibre per day and adult men consume 30g fibre per day.⁽⁵⁾ Rich sources of dietary fibre include wholegrains, fruit and vegetables. Sprouted food are also an excellent way to incorporate adequate dietary fibre into your diet. Some great choices include chickpea sprouts which contain 17.1g/100g⁽⁶⁾ while alfalfa sprouts contain 2.2g per 100g.⁽⁷⁾

Resistant Starch

Although resistant starch is less talked about than dietary fibre, it plays a valuable role in digestive health. As the name suggests, resistant starch is resistant to digestion in the gut. It can be considered a prebiotic ingredient, as it promotes the growth of beneficial gut bacteria.⁽⁸⁾⁽⁹⁾ Resistant starch is found in a range of foods and legumes are one of the richest sources. Red lentil, chickpea and adzuki bean are all examples of sprouts that can contribute to your intake of resistant starch. Current research suggests that consuming 15-20g of resistant starch each day will support gut health.(9)

Antioxidants

Beyond fibre, sprouts also provide a bundle of antioxidants which support gut health. Similar to its effect on other parts of the body, antioxidants can play a role in managing inflammation of the lining of the gut, which is essential to maintain optimal function.⁽¹⁰⁾ This also encourages the growth of beneficial bacteria to populate the microbiome. Broccoli sprouts are a particularly valuable source of antioxidants, and also contain a potent source of sulforaphane which carries additional antioxidant properties.

Here are some enjoyable ways to incorporate sprouts to support your gut health

• Checkout Chef Mayumi’s gut-friendly salad recipe that we published earlier this month
• Make hummus dip with chickpea sprouts and serve with wholegrain crackers and crunchy veggies for a gut-healthy snack
• Add broccoli sprouts to a wholegrain wrap loaded with your favourite fillings
• Use legume sprouts such as red lentil and chickpea in your favourite curry

References:

1. Jandhyala SM, Talukdar R, Subramanyam C, Vuyyuru H, Sasikala M, Nageshwar Reddy D. Role of the normal gut microbiota. World J Gastroenterol. 2015 Aug 7;21(29):8787-803. 
2. Ferreira CM, Vieira AT, Vinolo MA, Oliveira FA, Curi R, Martins Fdos S. The central role of the gut microbiota in chronic inflammatory diseases. J Immunol Res. 2014;2014:689492
3. Holscher H.D. Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microb. 2017;8:172–184.
4. Kataoka K. The intestinal microbiota and its role in human health and disease. J. Med. Investig. JMI. 2016;63:27–37.
5. National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient Reference Values for Australia and New Zealand. Canberra: National Health and Medical Research Council; 2006.
6. Food Data Central, U.S Department of Agriculture, https://fdc.nal.usda.gov/fdc-app.html#/food-details/602465/nutrients, accessed April 2024
7. Australian Food Composition Database, Food Standards Australia and New Zealand
8. Tekin T, Dincer E. Effect of resistant starch types as a prebiotic. Appl Microbiol Biotechnol. 2023 Feb;107(2-3):491-515.
9. Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R. Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health. Nutrients. 2022 Apr 21;14(9):1726.
10. Riaz Rajoka MS, Thirumdas R, Mehwish HM, Umair M, Khurshid M, Hayat HF, Phimolsiripol Y, Pallarés N, Martí-Quijal FJ, Barba FJ. Role of Food Antioxidants in Modulating Gut Microbial Communities: Novel Understandings in Intestinal Oxidative Stress Damage and Their Impact on Host Health. Antioxidants (Basel). 2021 Sep 30;10(10):1563.