Biotics

- and the role they play in gut health!

Everyone knows about the importance of the gut Microbiome and its role in good health. However, the terms prebiotics and probiotics are often used interchangeably but are two distinctively different things. And then there are postbiotics. 

People often complain about gut issues such as an upset stomach, irritable bowel syndrome, constipation, diarrhea, bloating, gas, etc., and usually don’t know how to effectively address them. 

What is the Gut Microbiome?

You could think of your gut as a bustling metropolis where diverse populations of bacteria have specific roles to play, some good, some bad. And we always want to have more good guys than bad guys. The composition of a microbiome can vary greatly depending on the environment.

The gut microbiome, also sometimes called gut microbiota, is a vast and complex ecosystem teeming with trillions of microorganisms living within your intestines. These microscopic residents aren't just passive hitchhikers; they play a vital role in your health and well-being. These tiny tenants have a surprisingly big impact on your health.

This is what they do for you:

1. Digestion: They help break down complex carbohydrates, fibers, and other nutrients that your body can't digest on its own.

2. Nutrient Absorption: Once it breaks down food, the gut microbiome aids in the absorption of vitamins, minerals, and other essential nutrients from your food.

3. Immune System Function: The gut microbiome interacts with your immune system, helping to train it to differentiate between harmless and harmful invaders.

4. Metabolism: Gut bacteria influence how your body processes energy from food and regulates metabolism.

5. Brain Health: Emerging research suggests a potential link between the gut microbiome and brain function, including mood and cognition.

Prebiotics

Prebiotics are non-digestible fibers found in plant foods that our body cannot break down in the small intestine. However, this doesn't mean they are useless. They travel all the way to the large intestine, where they become a feast for the resident good bacteria. These bacteria, like Bifidobacteria and Lactobacilli, ferment the prebiotics, producing beneficial byproducts like short-chain fatty acids.

Food Sources of Prebiotics: 

Fruits: Apples, bananas, berries, kiwis Vegetables: Garlic, onions, leafy greens Whole Grains: Oats, barley, brown rice Legumes: Beans, lentils, chickpeas Nuts and Seeds: Almonds, cashews, flaxseeds

According to Dr. Robert Lustig, author of the book Metabolical: "You're not only eating for yourself."

Probiotics

Probiotics are live microorganisms that offer health benefits when consumed or applied to the body. They are often referred to as "good" or "friendly" bacteria because they contribute to a healthy gut microbiome. Not all gut microbes are created equal. Some strains of bacteria are considered beneficial and contribute to a healthy gut environment.

Food Sources of Probiotics: 

Food: Certain fermented foods naturally contain live probiotic bacteria. Examples include yogurt (with live and active cultures), kefir, kimchi, sauerkraut, tempeh, and miso.

Supplements: Probiotic supplements are available in various forms, including capsules, tablets, powders, and even chewable gummies. These supplements contain concentrated strains of live bacteria.

Postbiotics

Probiotics and Prebiotics are well-known heroes in the gut health world, but there's a lesser-known player with a starring role: postbiotics. Probiotics are live bacteria that confer benefits, while prebiotics are the food source that nourishes these good bacteria. Postbiotics are the end products generated by the interplay between probiotics and prebiotics.

When probiotics ferment prebiotics (mostly dietary fibers), they produce a variety of metabolites, including short-chain fatty acids (SCFAs) the main postbiotic along with some B and K vitamins.

SCFAs play significant roles in gut health, metabolic regulation, immune function, cardiovascular health, and potentially neuroprotection such as:

• Promoting healthy gut lining thereby preventing leaky gut syndrome;

• Regulating immune response thereby reducing inflammation;

• Improving insulin sensitivity and regulating blood glucose levels;

• Lowering cholesterol levels and even influencing blood pressure regulation. 

The microbiome is like a pharmacy inside your body that produces all these molecules that are really beneficial for health. 

Optimizing Gut Health

• Balanced Diet: Prioritize a diet rich in fiber such as fruits and vegetables.

• Hydration: Stay well-hydrated throughout the day with water and electrolytes.

• Regular Exercise: Engage in regular physical activity and exercise. 

• Adequate Sleep: Ensure you get enough quality sleep.

• Avoid Excessive Alcohol and Smoking: These can irritate and damage the digestive system.