Prebiotics, Probiotics and Postbiotics

Prebiotics, Probiotics and Postbiotics

Move over probiotics, there’s a new golden child on the gut health stage- postbiotics. It’s 2023, you’re on a health and wellness website, I would guess you’re familiar with probiotics on some level. You may have even heard of prebiotics, the foods and compounds from our diet that feed the friends (or foes) in our gut garden, but have you heard of postbiotics?!

Imagine your gut as a thriving city, complete with funky neighborhoods and quirky residents. In this city, there are three key players: prebiotics, probiotics, and postbiotics. Let's dive in!

First up, we have prebiotics. Picture yourself as the chef of the city, whipping up delicious meals for the residents. These prebiotics are like the fancy ingredients that serve as food for the bacteria living in your gut. They're like the Michelin-starred restaurants and sketchy dive bars of the gut world, providing the perfect nourishment to keep those helpful bacteria happy and thriving. Some of those cooties have exquisite taste and like to dine on specific fibers, polyphenols and flavonoids while others have less refined palates, much like college students, and will chow down on just about anything you put in front of them.

Now, onto the probiotics! These guys are the cool, friendly neighbors who throw epic parties in your gut city and the bouncers that ensure things don’t get too out of hand. They're like the fun-loving DJs, spinning tunes and keeping the energy high and the security crew making sure the bad guys and pranksters stay in line. Probiotics are the actual live bacteria that move into your gut and set up shop. They're like the life of the party, promoting good digestion, a strong immune system, and overall gut health. They're the party animals you definitely want to invite into your gut city.

Enter the postbiotics, the aftermath of the party. They're the by-products of the probiotics' good time, like the leftover confetti, streamers, and yes, even their poop. Postbiotics are the beneficial compounds that are created during the digestive process by the good bacteria in your gut. They help support the health of your gut lining, strengthen your immune system, and keep your gut city in tip-top shape.

So, in this funny and entertaining gut city analogy, prebiotics are the tasty food, probiotics are the party animals throwing epic shindigs and soirees, and postbiotics are good vibes that flood your gut. Together, they create a harmonious environment in your gut city, keeping your digestion humming and your overall health thriving!

Here are a few examples of postbiotic compounds and how they are used in our bodies:

1. Short-chain fatty acids (SCFAs): These are produced when probiotic bacteria in your gut break down dietary fiber. SCFAs, such as butyrate, acetate, and propionate, serve as an energy source for the cells lining your colon. They play a crucial role in maintaining a healthy gut environment, promoting proper digestion, and supporting the overall health of your digestive system.

2. Lactic acid: This is a by-product of certain probiotic bacteria, like Lactobacillus and Bifidobacterium, during the fermentation of carbohydrates. Lactic acid helps to create an acidic environment in your gut, which inhibits the growth of harmful bacteria and promotes the growth of beneficial bacteria. It also aids in the digestion of lactose (the sugar found in milk) for those who are lactose intolerant.

3. Bacteriocins: These are antimicrobial compounds produced by certain probiotic bacteria. Bacteriocins act as natural antibiotics, helping to inhibit the growth of harmful bacteria in your gut. They play a role in maintaining a balanced and healthy microbial community, preventing the overgrowth of harmful pathogens.

4. Peptides: Probiotic bacteria can produce various bioactive peptides during the fermentation of proteins. These peptides have different functions in the body, such as regulating blood pressure, modulating the immune system, and possessing antimicrobial properties. Some peptides, like lactoferrin, also help with iron absorption.

5. Vitamins: Certain probiotic bacteria have the ability to synthesize vitamins, such as vitamin K and some B vitamins (like biotin, folate, and cobalamin). These vitamins play essential roles in various bodily functions, including blood clotting, energy production, and cell metabolism.

It's important to note that the research on postbiotics is still evolving, and scientists are discovering new compounds and their potential benefits. While more studies are needed to fully understand the mechanisms and effects of postbiotics, they are believed to contribute to gut health, immune function, and overall well-being.

So, next time you enjoy some delicious fermented foods like yogurt or sauerkraut, remember that you're not only getting probiotics but also reaping the benefits of those clever postbiotic compounds produced by the helpful bacteria in your gut!

Don't forget to thank the postbiotics for their hard work behind the scenes, eat a variety of whole foods with lots of color. Keep that gut city happy, and it'll reward you with a healthy happy gut. Download a copy of my free pocket shopping guide when you sign up for my email list and get to feeding those gut bugs!