Prebiotics, Probiotics, and Postbiotics
The journey of wellness takes many twists and turns. Part of that journey uncovers the deep connection between gut health, mood, immune strength, and more.
Last week, we discussed the importance of a healthy microbiome. We also went over the difference between good and bad bacteria.
This week, we’re taking a closer look at the many ways good bacteria support your gut and overall health, as well as practical ways you can incorporate more gut-healing foods into your life.
Let’s begin by going over prebiotics.
Prebiotics
As the name implies, prebiotics come before probiotics. What does this mean?
Simply put, prebiotics are compounds found in the foods you eat that aid in the growth and activity of probiotics. Think of them as food for the good bacteria.
We need to eat to live, and healthy gut bacteria are no exception. Prebiotics often come in fiber form, and many of these are fibers we eat on a daily basis.
When it comes to adding more prebiotics into your life, reach for wholesome foods first. These gut-fueling compounds can be found in fiber-rich foods like:
- Banana
- Garlic
- Onion
- Dandelion root
- Chicory root
- Artichokes
- Barley
- Oats
- Leafy greens
- Soy
- Almonds
Remember, variety is key. Eating a diverse array of prebiotic foods is one way you can promote an optimal microbiome environment. This can help relieve a lot of inflammatory autoimmune symptoms.
Looking for easy ways to get more prebiotics in your life? Try making:
- Oat and banana breakfast smoothie with almond or soy milk
- Dandelion or chicory root tea
- Adding sautéed onion or garlic to your stir fry, chili, or favorite dish
- A fresh garden salad with leafy greens and artichokes
Next, we’re exploring the main star of the show these days: Probiotics.
Probiotics
If prebiotics are the food, probiotics are living microorganisms that act as warriors that guard and protect your body against an array of attacks.
These trillions of microorganisms help:
- Strengthen your immune system
- Fortify your gut lining
- Reduce inflammation, allergic reactions, and intolerance
- Enhance digestion and nutrient absorption
- Regulate mood
Probiotics typically come in two forms: ingestible and topical. When applied topically, probiotics can help nourish and protect the skin’s barrier. When taken internally, probiotics help establish (or re-establish) a healthy microbiome.
What are things that damage or reduce the number of probiotics living in your microbiome?
- Antibiotic use
- Not eating enough prebiotics
- Alcohol or tobacco consumption
- Diets high in refined sugars and grains
- Environmental toxins
- Chronic stress
- Lack of sleep
We live in a harsh world, which means we must be extra vigilant to give our bodies what they need to combat it and thrive. When it comes to adding more probiotics to your lifestyle, it’s helpful to note that not all probiotics are created equal. The ones you get from naturally fermented foods are better than many of the store-bought versions.
That said, many people may need both if they’re suffering from leaky gut, candida overgrowth, chronic digestive disorders, or autoimmune diseases.
Lastly, what happens when probiotics do their job and consume prebiotics properly? Postbiotics are created!
Postbiotics
A healthy microbiome wouldn’t be the same without postbiotics. Also known as metabiotics, biogenics, or metabolites, postbiotics are soluble factors secreted by live bacteria as they ingest prebiotic compounds. This means as probiotics use the prebiotics to help break down food, they release nutrients your body needs to thrive.
Examples of postbiotics include:
- Amino acids
- Enzymes
- Vitamin B
- Vitamin K
- Short-chain fatty acids
Each of these nutrients play a different role in supporting your health. Enzymes help break down proteins, fats, and carbohydrates from your food, easing the burden of digestion and minimizing inflammatory responses.
The B vitamin family helps with metabolism and energy production. Vitamin K is a small but mighty nutrient that facilitates bone cell production and aid in blood clotting. Short-chain fatty acids (SCFAs) help protect your gut lining and reduce digestive inflammation.
By eating a diverse selection of prebiotic and probiotic foods, your gut microbiome will continue producing the nutrients your body needs to function well.
Need help getting 2024 off to a more mindful, balanced start? Schedule an Appointment with us to see if Nutrition Coaching is right for you!
