Many mothers struggle with motherhood. digestive issues. We’re busy, we’re eating on the run, and there’s barely even time to run to the bathroom on a good day! It’s difficult to incorporate healthy eating habits while on the run. juggling all the thingsWe are constantly challenged by family life. Sometimes it can be a circus!
It is important to eat healthy and focus on whole foods. supplementsIt can also support your microbiome in digesting all those healthy foods. That’s where prebiotics, probiotics, and postbiotics are in.
Haven’t heard of POSTbiotics? We will explore them in this article.
What are You Looking For? Postbiotics?
- Short-chain fatty acid (SCFAs).
- Fragments of cell walls
- Bacterial Lysates (mixture bacterial pieces)
- Cell-free supernatants (mixture a mixture of compounds made from yeast and bacteria)
- Vitamins, amino acids, antimicrobial and peptides, as well as other nutrients, are all available.
These herbs are well-known for their health-promoting properties, especially for the digestive system and immune system.
They can be a great way to optimize your digestive health. If your doctor is willing, you can include foods that promote postbiotics into your diet or add a postbiotic supplement.
Prebiotics vs. Postbiotics
The difference between prebiotics and postbiotics is that prebiotics are made from postbiotics. Prebiotics refer to the fibers or starches found naturally in foods.
These fibers and starches are broken down by the gut bacteria, which then produces postbiotics, SCFAs, or other compounds. “Bacterial metabolites” is another name for them.
Butyrate, propionate and pentanoic are the most common SCFAs. Butyrate is the most important SCFA. Research has shown this postbiotics can improve many aspects of gut health, which we’ll cover below.
The difference between probiotics or postbiotics is that probiotics can be taken in supplements (like the lactobacillus species and the bifidobacterium types). These microorganisms are able to produce living enzymes when taken as supplements. beneficial effectsIn the host (you).
To increase the production of these important compounds, probiotics can be combined with prebiotics. We call these combinations “synbiotics,” as they work synergistically.
Synbiotics can be helpful in the production of biobiotics. It’s just that specific processes must take place to produce them. If conditions aren’t optimal in the digestive system, these processes may not work as efficiently.
It might be easier to skip the prebiotic digestion stage and get to the end product, which is postbiotic supplements.
Postbiotics are good for your health
Postbiotics can be beneficial for your overall well-being and health. There are some health benefits that have been documented, including those from SCFA butyrate.
- Lowering inflammation – Butyrate suppresses inflammation in the colon by reducing the inflammation-promoting cells and proteins.
- Leakage repair – A form of butyrate called tributyrinSupports the formation tight junctionsTo combat leaky gut, the gut lining must be maintained.
- Supporting the mucus layer of the gut – The body needs SCFAs to produce mucus in the intestines. They also affect blood flow to the colon’s mucus layers, which is important for digestive health. The mucus layers can’t maintain their thickness without sufficient SCFAs.
- Increasing the amount of beneficial bacteria in your gut – Supplementation with SCFAs was shown to promote bacteroidetesIn animal studies, which helps maintain healthy weight.
- Eliminating pathogens – Postbiotics have shown promise in protecting children against infectious diseasesBy improving the balance of your gut microbiome.
- Improved immune function – Some postbiotics, like butyrate, help to rein in an overactive immune responseSome help to increase the immune system’s response, while others are more harmful.
- Lowering autoimmunity – In preventing an overly aggressive immune response, postbiotics may improve symptoms of autoimmune disease.
- Improvement of allergies – Children with food allergies tend to have a deficiency in butyrate. Animal research suggests that postbiotics like SCFAs may be beneficial. helpful treatment for food allergies.
- Protecting against cancer – Early research suggests postbiotics could suppress the growth of cancer cellsThis is especially true for the stomach.
A person who does not have enough postbiotic compounds such as butyrate in their body may be more susceptible to developing immune- or gut-related issues.
These conditions are associated low butyrate levels:
- Inflammatory bowel Disease – Crohn’s and ulcerative colitisBoth autoimmune diseases
- Irritable bowel syndrome – IBS – both constipation-dominant and diarrhea-dominant
- Colon cancer – Preliminary studies suggest that postbiotics might even be beneficial in the treatment of certain diseases. treatment
- Type 1 diabetes – diets high in acetate or butyrate provided a high degree of protection from diabetes
- Rheumatoid arthritis – an autoimmune disease – rheumatoid arthritis (RA) patients and animal models of RA have lower levels of SCFAs compared to healthy controls
- Obesity – due to an imbalance in the gut microbiota
- Parkinson’s disease – The gut-brain connection
- Allergies in children – skin allergies, asthma, food allergies, and seasonal/environmental allergies
These conditions are more likely due to the SCFAs, which balance the immune system and protect tissues from inflammation and damage.
How can we reduce low butyrate levels? Supplementation and food are two options.
As you may have seen in my previous blog posts, I try as hard to get the most out of each post. nutrition from food as possible—before adding supplements. These dietary sources are recommended before adding a postbiotic.
Resistant starches are those that “resist” digestion and provide a food source for our gut bacteria:
- Leftovers! – cooked and cooled potatoes, sweet potatoes, rice, oats, pasta (doesn’t have to be wheat), beans, legumes, other grains
- Green (unripe) bananas – higher in starches and lower in sugars
- Flours/meals: green banana flour, potato starch, Hi-Maize starch
These ingredients can be easily incorporated by making potato salad with cooled sweet potatoes, or baking gluten-free baked goods using potato starch.
Pectin is a type of fiber that’s naturally present in certain fruits and vegetables, including:
Pectin is a natural gelling agent, which is why it’s used to make jams. Most people tolerate it well, and, unlike the next couple of food components, it isn’t high in FODMAPsFibers or substances that can cause IBS and other symptoms.
InulinA type of fiber known as a polysaccharide. It’s in a category of non-digestible carbohydrates called fructans. FODMAPs can cause problems with inulin. Here are some foods which contain inulin.
- Chicory root
Another postbiotic-promoting food component is fructooligosaccharides, shortened to FOS.
Fructooligosaccharides(FOS) is one type of polysaccharide. They are made up fructose chains that have been strung together. If you have issues with FODMAPs, it is important to be cautious when eating foods high in FOS.
- Jerusalem artichokes
Soups can be made with foods rich in FOS and inulin. Here are some ideas:
You can even make it yourself French Onion Soup Mix.
Nut consumptionThe gut produces more butyrate-producing bacteria.
Fermented foods are rich in probiotic bacteria that secretes postbiotics.
- Miso – A fermented soybean paste made by fermenting soybeans with salt and koji (a fungus, Aspergillus oryzae). You can also add seaweed, rice or barley, and seeds. Miso can be used in cooking soupsSauces, seasonings and other ingredients.
- Tempeh – A fermented soybean cake that’s a part of traditional Indonesian cuisine. It’s fermented with the RhizopusThere are many species of fungus. Rhizopus oligosporusOr Rhizopus oryzae. It’s often marinated in brine or spices and then fried. It is great in soups, stir fries, sandwiches, and even as a condiment with chili paste.
- Sauerkraut – Not just for Germans! Fermented cabbage can be found in many countries, including Poland, Russia and Hungary.
- Kimchi – A fermented cabbage dish from Korea. It elevates traditional sauerkraut to a whole new level by adding other vegetables such as spring onions, radishes and spices like red, garlic, and ginger.
- Kefir – A fermented milk made with kefir grains, including traditional dairy kefir, coconut milk kefir, or water kefir soda.
- Kombucha –This fermented tea drink originated out of China and spread throughout Russia and Eastern Europe. The original version is made of black tea and sugar and fermented with a starter called a SCOBY – an acronym for Symbiotic Colony of Bacteria and Yeast.
These postbiotic foods have been used for centuries in traditional cultures all over the world. (Learn More in this Post about the importance of traditional foods). Some people may have difficulty consuming these foods. Some foods are high on the FODMAP list while others are high in anti-histamine ingredients.
Side effects can be caused by eating postbiotics from foods. Examples include:
That’s where a supplement can be supportive. If you have compromised gut health, these supplements are easier to tolerate than dietary fibre.
PostbioticSupplements can be used to bypass the digestive process required to make these important compounds. If you’ve been dealing with compromised digestion for a while, a postbiotic supplement may be a good way to calm inflammation. It can also help balance the immune system.
Rotating in this is my favorite way to incorporate postbiotics into a healthy diet. postbiotic from Just Thrive. It contains postbiotics as well as other immune-supporting ingredients like zinc, selenium and echinacea.
It’s also gluten-free and lactose-free, and it doesn’t have any fillers, stearates, or flow agents like silicon dioxide. The veggie caps can be swallowed easily.
This article was reviewed medically by Madiha Saeed, MDA board-certified family physician. This is not intended to be a substitute for your doctor’s advice.
Have you ever tried a postbiotic supplement? What was your experience? Please share your experience with us below!
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