The Gutsy Trio
Sister…
Let’ break it ALL down!
Prebiotics, probiotics, and postbiotics….
There can be a lot of confusion in regards to what are prebiotics, probiotics, postbiotics and how they can influence our gut health.
How do they work together? Why are they important? Where do they come from? Do I need them?
All common questions I frequently get so let’s break it down to see exactly how this gut healthy trio impacts our microbiome and specifically the microbiota that live in our gut all day everyday!
1. Prebiotics
Prebiotics are non-digestible dietary fibers that serve as a food source for beneficial bacteria in the gut. They promote the growth and activity of these beneficial bacteria, such as Lactobacillus and Bifidobacterium. Prebiotics are typically found in certain types of carbohydrates, such as fructooligosaccharides (FOS) and inulin, which are present in foods like bananas, onions, garlic, and whole grains. By supporting the growth of beneficial bacteria, prebiotics can help maintain a healthy gut microbiota.
Top Pre-biotic foods to consume:
Garlic, onion, dandelion greens, bananas ( on the green side), artichoke, leeks, asparagus, oats, barley.
2. Probiotics
Probiotics are live microorganisms that, when consumed in adequate amounts, confer a health benefit on the host. These microorganisms are typically strains of beneficial bacteria or yeasts, such as Lactobacillus, Bifidobacterium, and Saccharomyces boulardii. Probiotics can be found in certain foods like yogurt, kefir, sauerkraut, and in the form of dietary supplements. When ingested, probiotics can colonize the gut and contribute to a balanced microbiota, promoting digestive health and potentially providing other health benefits.
Top Probiotic foods: anything fermented like kimchi, sauerkraut, kefir, yogurt, miso, kombucha, Tempeh, pickles, sourdough bread, and some artisanal cheeses.
3. postbiotics
3. Postbiotics: Postbiotics refer to the metabolic byproducts or substances produced by probiotic bacteria during their life cycle. When probiotic bacteria consume prebiotics or other nutrients, they metabolize them and generate various compounds, such as short-chain fatty acids (SCFAs), enzymes, vitamins, and peptides. These substances produced by probiotics can exhibit health-promoting effects and influence the host's physiology. Postbiotics can be obtained through the consumption of probiotic-rich foods or by using specific strains of bacteria to produce them in controlled fermentation processes. Postbiotics have an important “gut guard” role in keeping bad gut bacteria away and the intestinal lining strong.
The terms "prebiotics" and "probiotics" have been around for many years, but the term "postbiotics" is relatively new. It was first coined in 2005 by Stephen Collins, a professor of microbiology at the University of Reading in the United Kingdom.
The interplay between prebiotics, probiotics, and postbiotics is often studied in the context of gut health and the maintenance of a diverse and balanced gut microbiome. There is still a lot that we don't know about prebiotics, probiotics, and postbiotics. However, research suggests that they all play an important role andtogether, they contribute to supporting a healthy gut environment, enhancing digestion, nutrient absorption, immune health and overall well-being.
Here are some of the top potential benefits of prebiotics, probiotics, and postbiotics:
· Improved gut health. Prebiotics, probiotics, and postbiotics can all help to improve the balance of beneficial bacteria in the gut. This can lead to a number of health benefits, including improved digestion, a stronger immune system, and reduced inflammation.
· Reduced risk of disease. Prebiotics, probiotics, and postbiotics may help to reduce the risk of a number of diseases, including IBS, IBD, allergies, and certain types of cancer.
· Enhanced mood and cognitive function. Some research suggests that prebiotics, probiotics, and postbiotics may also help to improve mood and cognitive function.
The best way to make sure that pre, pro, and postbiotics is to eat a variety of plant foods along with a healthy balanced diet and if you are interested in trying supplement form of prebiotics, probiotics, or postbiotics, there are a number of different products available. I would suggest looking for a highly effective “Synbiotic” and It is important to choose a product that has been tested for safety and efficacy.
List of trusted Synbiotic brands I would recommend:
-Seed Daily Synbiotic
-MegaSporebiotic
-Ritual Synbiotic+
-Mary Ruth Complete Gut Health 3-in-1
-Primal Gut Restore
-Enviromedica-Terraflora
It is also important to note that prebiotics, probiotics, and postbiotics are not a cure-all. They are simply one part of a healthy lifestyle that we need on a daily basis to aid in optimizing good gut and overall health.
Thank you for landing here, I hope you find this information helpful and applicable to everyday life!
Cheers to good gut health! I would love for you to come back soon sister!