Pro, Pre, and Post-biotics
There is a lot of confusion when it comes to gut health, especially about probiotics and prebiotics. What are they? How to take? Which ones are the best? How much to take? Do you need both probiotics and prebiotics? What foods contain them? Do you need a probiotic supplement overall?
Let’s look at it a little and hopefully it will make sense. My recommendation is always the same- it depends on each client’s needs because we are all unique.
Probiotics
Probiotics are live microorganisms that are called good bacteria, as they help keep our gut flora healthy, and us by extension. Probiotics help maintain our body’s balance of good and bad bacteria, keeping our digestive system healthy. Probiotics can also help reinoculate the body’s good bacteria when it’s been lost, such as when taking antibiotics or eating a bad diet for long periods of time.
There are many different strains of probiotics, but two of the most common are Lactobacillus and Bifidobacterium. There are many varieties of each of these found in various foods and in supplement form, with different bacterial strains linked to certain health benefits.
Prebiotics
Prebiotics are food for our probiotics, indigestible carbohydrates that feed our gut bacteria. Prebiotics include fructans, galacto-oligosaccharides GOS, resistant starch, and other oligosaccharides. Do not worry about the intricate names, and remember that fiber, in general, is good for your gut health, so eat your fruits and veggies every day!
Postbiotics
Postbiotics are substances produced by probiotic microorganisms that have nutritional, metabolic, and immune health benefits. They are molecules produced by bacteria in the intestines, that have beneficial activity on health. Postbiotics are the metabolites of probiotics or the components that result from probiotic activity in the gut, like fermentation. As intestinal microbes consume prebiotic fiber, the result of that fermentation or consumption is what is known as postbiotics.
There are different types of postbiotics: B and K vitamins; amino acids such as tryptophan, tyrosine, and phenylalanine; short-chain fatty acids (SCFA) such as acetate, propionate, and butyrate; antimicrobial peptides such as defensins and bacteriocins; and neurotransmitters such as GABA, serotonin, and acetylcholine.
Probiotic-rich foods
Probiotics occur naturally in foods that have undergone the fermentation process. Fermented foods like sauerkraut, kimchi, kombucha, and kefir contain probiotics.
Traditionally, fermented and cultured foods contained live and active probiotic cultures. However, nowadays many of these foods are pasteurized, which kills off the good bacteria (and for us to get the benefits, the bacteria must be alive). To combat this, food companies will often add probiotics back into the food after pasteurization.
This is where label reading becomes crucial: look for fermented or cultured food products that have the words “live cultures” on the label. This way, you know they have the health benefits you are looking for.
Or even better, make your own fermented foods! I will be posting more fermented food recipes in the future.
Prebiotic-rich foods
Prebiotic fibers are found in most fruits and vegetables but most abundant in artichokes, asparagus, garlic, leeks, and onions. Foods high in resistant starch include oats, beans, legumes, green bananas, and cooked and cooled potatoes and rice.
Should I take a probiotic supplement?
To this question, my answer is always: It depends. Who is asking? We all have different needs, even when it comes to probiotics.
While cultured and fermented foods contain probiotics, there’s a chance you may not be able to get enough just through diet. And let’s face it, not a lot of people enjoy fermented foods. Food sources of probiotics and prebiotics have the additional benefit of nutrients along with the good bacteria and fiber. However, supplements will often provide a higher amount of probiotics, both in units of measure and in a diversity of strains.
Our microbiome is very sensitive. Factors like diet, travel, stress, and changes in routine can all disrupt your natural balance of our microbiome, daily. So, for some people, it is recommended to take a daily probiotic supplement to help maintain their digestive balance. But don’t forget, we are all unique. So choosing the right probiotic supplement might be tricky!
I am here to help you figure out which supplements are best for you, and to teach you how to make and eat fermented foods.
In good health,
Ioana