The Gut's Dream Team
- Kelly Bonnaci
- 12 minutes ago
- 5 min read
I’ve always said—we are, in essence, walking ecosystems.
If you’ve followed me for a while, you’ve likely heard me say this more than once. I repeat certain phrases intentionally, hoping they eventually become second nature to you, too.
This isn’t the first time I’ve spoken on gut health, and it won’t be the last—because it’s just that important. In this post, I’m diving deeper into the specifics of Manuka honey, prebiotics, and probiotics, and how they work together to support our internal ecosystems.
Your Inner World: The Microbiome
Inside each of us exists a bustling microbial community—our microbiome. Though invisible, it plays a pivotal role in everything from digestion to immunity, even mental health.
This dynamic inner world is not just coexisting with us; it’s constantly interacting with us. We feed it, and in return, it produces beneficial compounds that keep us balanced. It’s a beautiful symbiotic relationship—and maintaining it is key to our overall health.
The Gut’s Dream Team: Prebiotics, Probiotics & Manuka Honey
Each of these components—prebiotics, probiotics, and Manuka honey—helps build and maintain a healthy gut. Let’s break them down:
🔹 Probiotics
Live microorganisms that, when consumed in adequate amounts, confer a health benefit. But not all probiotics are created equal. Each strain has a purpose—with specific benefits tailored to different bodily needs. For example:
Some strains strengthen the intestinal barrier.
Others produce compounds (like bacteriocins) that fight harmful pathogens.
Certain strains may even support mood and mental clarity.
When choosing a probiotic, don’t just look at the label—look at the strain and its documented benefits.
🔹 Prebiotics
Think of prebiotics as food for your probiotics. These are non-digestible fibers that nourish beneficial bacteria. As they ferment in the gut, they produce short-chain fatty acids that:
Lower inflammation
Support the gut lining
Fuel beneficial microbes
🔹 Manuka Honey
Here’s where it gets even more interesting. Manuka honey acts like a prebiotic—but with a bonus. It contains oligosaccharides, non-digestible carbohydrates that feed beneficial gut bacteria. But Manuka also brings something unique to the table: antimicrobial power.
Thanks to its high methylglyoxal (MGO) content, Manuka honey doesn’t just feed good bacteria—it also helps suppress harmful bacteria. This dual action helps rebalance the microbiome gently, making it an excellent starting point if you’re new to gut health support.
Understanding Manuka Honey: MGO & UMF Ratings
Just like probiotic strains have specific roles, not all Manuka honey is the same.
MGO (Methylglyoxal) levels measure its antibacterial strength.
UMF (Unique Manuka Factor) is a broader quality rating that includes MGO and other beneficial compounds.
Higher numbers generally mean stronger potency, and certain ratings are better suited for different health concerns—from digestion to wound care to immune support.
Prebiotics:
Prebiotics are non-digestible fibers that serve as food for beneficial gut bacteria.
They are found in certain foods and supplements.
By nourishing beneficial bacteria, prebiotics support digestive health and immune function.
Examples of prebiotic foods include legumes, whole grains, nuts, and fruits.
Probiotics:
Probiotics are live microorganisms, primarily bacteria, that provide health benefits when consumed. They are found in fermented foods like yogurt, kimchi, and sauerkraut, as well as in supplements. Probiotics can help with digestion, improve immunity, and potentially benefit mental health.
Then there's postbiotics which I delve into another time or add later to this blog.
Manuka Honey :
Manuka honey is graded using MGO and UMF ratings to indicate its potency and benefits for various health issues. MGO (Methylglyoxal) levels are a measure of the honey's antibacterial activity, while UMF (Unique Manuka Factor) considers MGO and other unique markers. Higher ratings generally correlate with stronger health benefits.
Manuka Honey as a Natural Prebiotic
Manuka honey does more than just soothe a sore throat—it can also act as a natural prebiotic, supporting the gut microbiome in multiple ways.
It contains oligosaccharides, a type of non-digestible carbohydrate that serves as food for beneficial gut bacteria. By nourishing these microbes, Manuka honey helps stimulate their growth and activity, contributing to a more balanced and resilient digestive environment.
What sets Manuka honey apart from other natural sweeteners is its high content of methylglyoxal (MGO)—a compound responsible for its powerful antimicrobial properties. MGO can help reduce harmful bacteria in the gut while continuing to support the growth of beneficial strains, offering a twofold benefit for gut health.
Understanding MGO Ratings
Manuka honey comes in a range of MGO ratings, which indicate the concentration of methylglyoxal.Simply put: the higher the number, the stronger the antibacterial activity—and the greater the potential health benefits. For example:
MGO 100+ is good for daily support and general wellness.
MGO 250+ to 400+ offers enhanced immune and digestive benefits.
MGO 550+ and above is often used for targeted therapeutic purposes, like wound healing or gut imbalances.
Choosing the right MGO level depends on your individual needs and health goals.
What is the difference between UMF 15 and 20?
Low to mid grades of UMF 10+ to UMF 15+ are called Therapeutic Grade (good for short term consumption). Lower UMF ratings means less MGO, less MGO means less antibacterial benefits.
Generally, higher grade UMF 15+ or UMF 20+ Manuka Honeys are more effective at killing active bacterial infections. The higher the UMF rating, the more antibacterial activity the Mānuka honey has and the more potency of MGO (Methylglyoxal) it has.
Here's a breakdown of how MGO and UMF ratings relate to specific health benefits:
MGO Levels:
200+ (MGO Grade: Everyday): Supports everyday wellness and energy.
600+ (MGO Grade: Good): Supports immune system health.
850+ (MGO Grade: Better): Aids in digestive health, supports immune health.
1000+ (MGO Grade: Best): Advanced support, inflammation balance. Plus all of the above.
UMF Ratings:
5+ (UMF™ 5+): General health and wellness boost.
15+ (UMF™ 15+): Daily wellness with a little extra kick, good for skincare.
20+ (UMF™ 20+): Premium grades, good for medical uses like promoting wound healing, scars, and sore throats.
26+ (UMF™ 26+): Top of the line, ultra premium grades, ideal for more serious medical complaints and wellness boosts. Plus all of the above.
Important Note:
If you have blood sugar issues, it's important to skip the honey for now. While Manuka honey offers a range of health benefits, it can trigger sugar cravings in some individuals due to its natural sugar content. This can be a concern for those managing blood sugar imbalances or conditions like diabetes.
This is exactly why individual protocols are so crucial. Not every approach to health and wellness is one-size-fits-all, which is why I always encourage working with a professional who specializes in the area you're focusing on.
Before starting any new health regimen—especially one involving food, supplements, or natural remedies—a thorough health assessment is essential. This ensures that what you're doing aligns with your unique needs and health status, helping you avoid unnecessary complications and maximizing your results.
As always, personalized care is key to achieving long-term wellness!
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