It’s safe to say that we have heard about the benefits of pre and pro-biotics but lets take it a step further and discuss postbiotics, which definitely don’t get enough attention!
Prebiotics are the fibers from the foods we eat that fuel your gut microbes. With these prebiotics, the gut is strengthened, and then can do its job to make postbiotics, which actually do all the work! Examples of prebiotic rich foods include apples, almonds, beans, broccoli, garlic, oats, mushrooms, ground flax, chia seeds, etc.
Probiotics are beneficial microorganisms that live in our gut. When we take probiotic supplements, they can support the bacteria that live with us, especially when challenged by antibiotics (which wipe out your good AND bad gut microbes), for example.
Probiotics are comparable to a substitute teacher, they do their job and then they leave. Like most things, there is a time and a place for probiotics but they are typically not necessary for daily use. We recommend them in the case of antibiotic use, or for recovery following a gastrointestinal bug/parasite or travelers diarrhea. Probiotics commonly seen in supplements are bifidobacteria and lactobacillus. Yogurt is commonly known for containing probiotics.
Postbiotics include enzymes, short chain fatty acids, exopolysacharides, vitamins, amino acids, etc. The fermentation of prebiotic fibers results in the production of postbiotic short chain fatty acids which have numerous health benefits!
Most importantly, they support a healthy inflammatory response in the gut, help regulate blood sugar and promote healthy DNA! Sources of postbiotics are found in fermented foods. Grains, potatoes and legumes contain resistant starches which ferment in the colon and produce short chain fatty acids. Other foods to optimize postbiotic production include bananas (especially underripe), onions, and asparagus.
If you are focusing on nutrient dense foods and a colorful variety, we feel confident in telling you that you can ditch your daily probiotic! Focus on eating a variety of fruits and veggies (literally, a variety! Your microbiome LOVES when you introduce new foods and rotate your consumption of them). And aim for 5-6 different colors per day!
With the majority of your immune function stemming from the gut, it is vital to show your microbes some love! It is not uncommon for us to overthink how to take care of ourselves, so let’s get back to the basics and focus on eating nutrient dense foods. The saying “you are what you eat” could not be more true! If we simply provide our bodies with plenty of healthy nutrients, they will show us love in return.
