Did you know that human bodies contain a higher number of bacterial cells than human cells? Our bodies have roughly 30 trillion human cells and around 40 trillion bacterial cells. Strange as it may sound, we are more bacteria and less human!
Our beautiful bodies are home to trillions of microorganisms which include viruses, fungi and bacteria. Some of them are responsible for causing illnesses whereas some of them are needed for the proper functioning of various processes in the body.
A chunk of the microbial population lives in our gut, mainly in the large intestine. The 1000s of species of gut microbiomes are said to weigh as much as the human brain and is found to function as an organ on its own.
How does gut bacteria keep you healthy?
- Digestion of food – Gut bacteria starts it work from the time you are baby. A baby’s intestine contains bacteria that helps to digest the sugars found in breast milk. Fibrous food is a vital part of our diet since it prevents weight gain, reduces the chances of heart disease, diabetes and some forms of cancer. As we start taking in fibrous food the microbes digest the fibres to produce something called short-chain fatty acids.
- Maintaining a healthy immune system – Gut microbes have been found to have an influence on our immune system. These organisms interact with immune cells to induce the required response against infections.
- Effect on your brain health – It is a bit surprising but gut health affects our central nervous system. The gut microbes producers several neurotransmitters such as serotonin, dopamine and norepinephrine all of which keep our mental health intact.
The 3 P’s explained
Now that you know why the gut needs to be healthy here is a look at the roles of prebiotics, probiotics and postbiotics for a healthy gut.
Probiotics – These are friendly-bacteria that clean out the infection-causing bad bacteria from your gut. Probiotics occur naturally in fermented food. When consumed these microorganisms improve the gut flora and make you feel good.
Prebiotics – Prebiotics are elements found in fibre-rich foods such as garlic, leeks, oats, legumes, asparagus, berries and many more. These short-chain carbohydrates feed the good bacteria in your gut improving their population.
Postbiotics – The newest discovery in gut health. Probiotics feed on prebiotics to produce postbiotics. To say it straight, postbiotics are the waste products of the healthy gut bacteria. Unlike probiotics, postbiotics have shown to stay in the gut for longer periods.
Why postbiotics are important?
During the fermentation process, the microbes convert unsaturated fatty acids to linoleic acids. This means the nutritional value of the food goes up since it releases many nutrients such as B vitamins, magnesium, vitamin K and zinc. It also enhances polyphenols and reduces the content of phytates. The fermentation of microorganisms produces postbiotics. These linoleic acids thus produced have a considerable effect on lowering blood pressure and reducing inflammation.
How to incorporate postbiotics into your diet?
Now that you know about the vital role Postbiotics play in gut health the next obvious question is where you would get it from.
Postbiotics are a result of probiotic activity. The easiest source of postbiotics is therefore probiotics. Some of the common sources of food that increase postbiotics in the gut include –
- Sourdough bread
- Sauerkraut
- Yogurt
- Buttermilk
- Soft Cheeses
- Pickles
- Kefir
- Miso soup
Since prebiotics are the precursors to a flourishing probiotic population you will need to also consume prebiotic fibre. Probiotics need them for nourishment and only then they can produce the postbiotics. Additionally, you can also choose supplements, like the ones from SANE. But all probiotics don’t create the same outcome. For specific health results, you need to choose specific strains of probiotics. It is important however to discuss with your doctor to make sure that the supplement is suitable for you.
Final word
Postbiotics are a very new discovery. But you can expect more about them in the months to come. These components are for sure the next health booster for a healthy digestive process. However, supplements of any kind won’t work unless you make significant lifestyle changes.
Good health is a combination of various aspects such as eating the right food, exercising and making smart life choices. Consume food items that are rich in nutrients and stay close to nature. Keep your mind calm and peaceful. Engage in activities that make you feel happy. Proper lifestyle, when combined with the right supplements, results in a happy and healthy gut.
