prebiotics, probiotics, & postbiotics

prebiotic-rich foods and probiotics help to promote the growth of beneficial gut bacteria and improve your overall health

Prebiotics, probiotics, and the newely popular, postbiotics, are popping up everywhere. What are they all about and how do they impact your health? Biotics refers to living organisms, and these orgamisms and their byproducts play an important role in multiple organ systems.

Prebiotics, probiotics, and postbiotics are all terms that are commonly used in the context of gut health. These interrelated concepts are all important for maintaining a healthy microbiome. Let’s dive into what each of these terms mean and how they relate to your health.

Prebiotics are a type of fiber that cannot be digested by the human body. Instead, they serve as food for the beneficial bacteria that reside in your gut. Prebiotics are found in many fruits and vegetables, such as bananas, onions, garlic, and asparagus. By consuming prebiotics, you can help to promote the growth of beneficial bacteria in your gut.

Probiotics, on the other hand, are live microorganisms that can provide health benefits when consumed in adequate amounts. Probiotics are found in many fermented foods, such as yogurt, kefir, kimchi, and sauerkraut. They are also available as supplements. Probiotics help to maintain a healthy balance of bacteria in our gut and can improve digestive health, boost the immune system, and even improve mental health.

Postbiotics are the byproducts that are created when probiotics break down food in the gut. These byproducts can include short-chain fatty acids, vitamins, and other beneficial compounds. Postbiotics are thought to be responsible for many of the health benefits associated with probiotics. While postbiotics are a relatively new term, they are an exciting area of research in the field of gut health.

short chain fatty acids

Postbiotics are essentially the byproducts of the fermentation process that occurs when probiotics (good bacteria) consume prebiotics (non-digestible fibers). These byproducts include a wide variety of substances, including enzymes, peptides, organic acids, and short chain fatty acids. One of the most important types of postbiotics are short chain fatty acids (SCFAs).

SCFAs are produced when probiotics break down prebiotics in the colon. The three most common types of SCFAs are acetate, propionate, and butyrate. These compounds have been shown to have a variety of health benefits, including improved digestion, reduced inflammation, and even protection against certain types of cancer. One of the most well-studied benefits of SCFAs is their ability to improve gut health in multiple ways. They help regulate the pH level of the gut, which is important for maintaining a healthy environment for beneficial bacteria to thrive. Secondly, they help strengthen the intestinal barrier, which can help to prevent harmful substances from entering the bloodstream. Additionally, they have been shown to increase the number of beneficial bacteria in the gut, while reducing levels of harmful bacteria. This improves the ratio of beneficial to harmful bacteria which supports digestion and the immune system.

SCFAs have also been shown to reduce inflammation throughout the body. Chronic inflammation has been linked to a variety of health problems, including heart disease, diabetes, and Alzheimer's disease. By reducing inflammation, SCFAs may help to prevent or reduce the severity of these conditions.

In summary, postbiotics and short chain fatty acids are important for maintaining a healthy gut microbiome. They can help to regulate pH levels, strengthen the intestinal barrier, and reduce inflammation. By consuming foods that are rich in probiotics and prebiotics (as listed in the bottom of this article), you can help to promote the production of these beneficial byproducts in your gut.

fermented foods

Fermented foods have been a part of human diets across cultures for thousands of years and have numerous health benefits. Fermentation is a process that uses bacteria or yeast to break down carbohydrates and convert them into alcohol or organic acids. This process not only preserves the food, but also enhances its taste and nutritional value.

One of the main benefits of fermented foods is that they are rich in probiotics. These probiotcs help improve digestion and boost the immune system, as well as reduce inflammation and prevent certain diseases. Some examples of fermented foods that are high in probiotics include yogurt, kefir, sauerkraut, kimchi, and kombucha.

Fermented foods are also a great source of vitamins and minerals. For instance, fermented dairy products like yogurt and kefir are rich in calcium, vitamin K2, and B vitamins. Fermented vegetables like sauerkraut and kimchi are high in vitamin C, vitamin K, and iron. Additionally, fermented soy products like tempeh and miso are good sources of protein and contain beneficial compounds such as isoflavones.

aging and gut health

As we age, our gut microbiome diversity decreases. Fermented foods support cognitive health and may support mental health. A 2023 study found daily consumption of fermented foods and beverages, helps slow cognitive decline and has neuroprotective effects in older people. Some studies suggest that probiotics from fermented foods can help reduce symptoms of anxiety and depression. Additionally, fermented foods contain a compound called gamma-aminobutyric acid (GABA), which has a calming effect on the nervous system.

Fermented foods offer a wide range of health benefits and can be a delicious addition to any diet. Incorporating fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha into your meals can help support gut health, boost the immune system, provide essential vitamins and minerals, and potentially improve mental health.

The daily recommendation for fermented food intake varies depending on the source, but generally ranges from one to three servings per day. However, there is no official recommendation from government health agencies. It is unclear whether most people meet this recommendation since there is limited data.

adding fermented foods to your plate

Adding fermented foods to your diet is a great way to promote gut health and boost your immune system. Some easy options include yogurt, kefir, kimchi, sauerkraut, and kombucha. Start by incorporating small amounts into your meals and gradually increase as your body adjusts. You can also experiment with making your own fermented foods at home using starter cultures. Just be mindful of the salt and sugar content in store-bought options and choose ones with live, active cultures for maximum benefits.

fermented food recipes

Fermented foods are a great addition to any diet because they are rich in beneficial probiotics that aid in digestion and support a healthy gut. Here are some recipes that incorporate fermented foods:

1. Kimchi fried rice: Cook rice, add kimchi, sliced scallions, soy sauce, and sesame oil. Fry an egg and serve on top.

2. Fermented salsa: Blend fermented tomatoes, onions, and peppers with cilantro, lime juice, and salt to taste.

3. Kombucha vinaigrette: Mix equal parts olive oil and kombucha, add minced garlic, Dijon mustard, and honey. Use as a salad dressing.

4. Fermented hot sauce: Blend fermented chili peppers, garlic, vinegar, and salt to taste. Adjust the heat level by adding more or fewer chili peppers.

5. Fermented pickles: Slice cucumbers and pack them in a jar with garlic, dill, and salt. Cover with water and let sit at room temperature for a few days until pickled.

prebiotic, probiotic, and postbiotic food recipes

Here are some recipes that feature prebiotic, probiotic, and postbiotic foods:

Prebiotic Foods:

• Roasted Asparagus Salad with Cherry Tomatoes and Goat Cheese: This salad features asparagus, which is a great source of prebiotic fiber. The cherry tomatoes add a burst of flavor, while the goat cheese provides a creamy texture. (Recipe: https://www.foodnetwork.com/recipes/ina-garten/roasted-asparagus-salad-with-cherry-tomatoes-and-goat-cheese-recipe-2125025)

• Overnight Oats with Banana and Almond Butter: This breakfast recipe features oats, which are a great source of prebiotic fiber. The banana adds natural sweetness, while the almond butter provides some healthy fats and protein. (Recipe: https://www.eatingbirdfood.com/overnight-oats/)

Probiotic Foods:

• Kimchi Fried Rice: This Korean-inspired dish features kimchi, a traditional fermented food that is packed with probiotics. The fried rice provides a satisfying base, while the kimchi adds a tangy, spicy kick. (Recipe: https://www.delish.com/uk/cooking/recipes/a31002450/kimchi-fried-rice-recipe/)

• Greek Yogurt Parfait: This breakfast or snack is made with Greek yogurt, which is a great source of probiotics. Layer it with fresh fruit, granola, and honey for a delicious and healthy treat. (Recipe: https://www.food.com/recipe/greek-yogurt-parfait-with-fresh-fruit-and-honey-533861)

Postbiotic Foods:

• Miso Soup with Tofu and Vegetables: Miso is a fermented food that is rich in postbiotics. This soup also features tofu and vegetables for a satisfying and nourishing meal. (Recipe: https://www.delish.com/uk/cooking/recipes/a31001734/miso-soup-with-tofu-vegetables-recipe/)

• Kombucha Mocktail: Kombucha is a fermented drink that is full of postbiotics. This mocktail features kombucha as the base, mixed with fresh fruit and herbs for a refreshing and healthier beverage. (Recipe: https://www.shape.com/healthy-eating/healthy-drinks/kombucha-mocktail-recipes)

I hope these recipes provide some inspiration for incorporating prebiotic, probiotic, and postbiotic foods into your diet!

In conclusion, prebiotics, probiotics, and postbiotics are all important for maintaining a healthy microbiome. By consuming prebiotic-rich foods and probiotics, you can help promote the growth of beneficial bacteria in your gut and improve your overall health. While postbiotics are trendy in gut health, they do play an important role in gut health as well. If you are interested in incorporating prebiotics, probiotics, or postbiotics into your diet, be sure to talk to your healthcare provider first.

Putting It All Together

Supporting a healthy gut impacts your overall health, well-being, and inflammation. It is part of the complete Relief-5R plan: refuel (nutrition), revitalize (movement), recharge (restorative sleep), refresh (stress management and mindset), and relate (relationships and purpose). This is better living for busy people, and boosts your physical, mental, and emotional health.

Together practices like this empower you to live with greater health, less pain, less inflammation, and more joy. We have the power to take back control of our health and thrive! For more ways to limit inflammaging, check out the award-winning, customizable guide: The Pain Solution: 5 Steps to Relieve and Prevent Back Pain, Muscle Pain, and Joint Pain without Medication.

Cheers to owning your health and living better!

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This piece is for education only and is not medical advice.

Any health changes must be discussed with your own physician.

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References

1. Gibson GR, Hutkins R, Sanders ME, et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat Rev Gastroenterol Hepatol. 2017;14(8):491-502.

2. Hill C, Guarner F, Reid G, et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014;11(8):506-514.

3. Marco ML, Heeney D, Binda S, et al. Health benefits of fermented foods: microbiota and beyond. Curr Opin Biotechnol. 2017;44:94-102.

4. Selhub, Eva M et al. “Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry.” Journal of physiological anthropology vol. 33,1 2. 15 Jan. 2014, doi:10.1186/1880-6805-33-2

5. Porras-García, Elena et al. “Potential neuroprotective effects of fermented foods and beverages in old age: a systematic review.” Frontiers in nutrition vol. 10 1170841. 15 Jun. 2023, doi:10.3389/fnut.2023.1170841

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