We've had a whole bunch of blogs related to the gut and health of that microbiome. We've talked about pre-biotics, pro-biotics, and ways to help support a healthy gut. But did you know there is such a thing as POST-biotics?
Before we get started, let's do a quick review:
Probiotics: These microorganisms are your gut's population boosters. You can find them in certain foods and beverages or opt for supplements to enhance your good bacteria.
Prebiotics: Think of prebiotics as the fuel for your good bacteria. Found in dietary fiber-rich foods, they provide the nourishment your beneficial microbes need to flourish.
Postbiotics: The final act in this gut health trilogy, postbiotics, are the byproducts of probiotics and prebiotics. When probiotics use the pre-biotics, they excrete byproducts. Kind of like you... when you eat, you excrete- that sounds super gross. Although this might make you feel better- microbes excrete enzymes and natural chemicals your body needs.
- Allergy Management: Postbiotics may help reduce symptoms of allergies, such as seasonal rhinitis and eczema, by enhancing the immune response.
- Hormone Balances: Hormone balances including hunger/fullness, blood sugar control, reproductive balances, and even brain chemistry hormones have been found to be significantly impacted by pre-, pro-, and post-biotic activity.
- Gastrointestinal Comfort: Postbiotics have demonstrated promise in relieving constipation and symptoms of irritable bowel syndrome (IBS).
Postbiotic-Rich Foods
To boost your postbiotics, make sure you're getting a beautiful balance and variety of probiotics (listed below):
- Cottage cheese made with live cultures
- Fermented pickles
- Kefir
- Kimchi
- Kombucha
- Miso soup
- Fermented sauerkraut
- Sourdough bread
- Tempeh
- Yogurt with live cultures, no added sugars
But make sure you also get enough prebiotics to feed them (listed below):
- High-fiber foods like oats, flaxseed, seaweed, beans, and legumes
- Potent bulb vegetables like garlic and onions
- Bananas
- Seeds and Nuts
Can I just take a postbiotic supplement?
While postbiotics are an exciting area of research, they're not yet widely available. Additionally, allowing the natural processing of foods to build a healthy gut is the best way to get the most natural and effective postbiotics.
In the world of gut health, probiotics, prebiotics, and postbiotics are the dynamic trio working behind the scenes. As scientists continue to unlock the secrets of postbiotics, you'll be paving the way for a new era of immune support, allergy management, and digestive comfort. Remember, when it comes to your health, your doctor's guidance is invaluable, so don't hesitate to seek their advice.