Pre, Pro, & Postbiotics
Probiotics seem to be all the hype these days, but have you heard of POSTbiotics? Probably not! Including a combination of pre, pro, AND postbiotics in the diet is the best way to boost the gut, promote digestion, and fuel overall health.
In case you haven’t heard, we have bugs living inside of us. Our microbiome (which can be found all over our body) is loaded with friendly bacteria that live in a symbiotic relationship with us. We feed them, they help us thrive. Our gut microbiome contains trillions of microorganisms, made up of over 300 species of bacteria. These bacteria support our metabolic health, help us to synthesize important nutrients like Vitamin K and many B-vitamins. Ensuring that we have both adequate diversity and quantity with balance between the two is important for not only our digestive tract but the health of just about every body system.
Prebiotics
Prebiotics are foods that we consume that help our gut microbiome flourish. Eating prebiotics promotes the functioning of these bacteria. It allows them to produce necessary short-chain fatty acids, like butyrate, which provide energy to intestinal cells and support both brain and immune functioning.
Prebiotics are found in fiber - an undigestable source of carbohydrates (another reason why eating carbs and grains is important!) When we eat fiber, a fermentation process occurs and feeds our bacteria. Different forms of fiber (cellulose, hemicellulose, fructans, pectins, etc.) contain different benefits and properties when it comes to feeding the gut. When considering our gut, focusing on eating fiber from fructans, cellulose and resistant starches is important
Fructans are found in:
Chicory
Jerusalem artichokes
Beets
Garlic/Onion
Pomegranate
Cellulose is found in:
White or navy beans
Quinoa
Cruciferous vegetables (Brussel sprouts, cabbage, broccoli, cauliflower, etc.)
Pumpkin, Sunflower & Chia Seeds
Resistant Starches are found in:
Potatoes
Oats
Bananas
Lentils
Peas
Probiotics
Probiotics are bacteria that can be consumed either through food or supplementation. Probiotics help support the growth and function of gut bacteria. Probiotics are often found in fermented foods like yogurt, kombucha, kimchi, kefir, miso, and pickled vegetables. Often times when we consume probiotics, these live bacteria do not stay in our intestines or gut. They hang out, help out our bacterial function, and are later eliminated through the stool.
If supplementing with probiotics it is important to find a high-quality, broad-spectrum probiotic. This introduces a variety of different bacteria into the gut and promotes bacterial balance. Many probiotics are heat-resistant, so try to avoid consuming probiotics within 30 minutes of a hot meal or beverage. Try to find a probiotic with over 1 billion CFUs, and that has been well-researched. Take note of any digestive changes that occur when starting to take probiotics. Working with a professional is the best way to best understand which strands and brands of probiotics will best work for your body.
Postbiotics
Most people have heard of pre and probiotics, but have you heard of postbiotics? Postbiotics are the waste products of probiotics after they consume prebiotics. Still with me? Similar to us, when our good gut bacteria eat “food” they produce wastes and gases. The difference is, that while we try to eliminate our own wastes, we use our gut bacterias’ waste to thrive. The production of short-chain fatty acids, peptides, functional proteins, and other waste breakdowns from prebiotics and the fermentation process in the gut is used by our intestinal wall to support lining integrity, promote immune function and decrease inflammation. Cultivating a healthy and diverse gut microbiome by consuming prebiotics is the best way to increase postbiotic production.
