The Power of Postbiotics
So you’ve heard of prebiotics and probiotics or you read my last blog explaining these microorganisms… but what are postbiotics?
Recap of Probiotics, Prebiotics, and Gut Microbiome
To get to know postbiotics, it is important to have a good understanding of what probiotics and prebiotics are and how they make up the gut microbiome.
Probiotics:
Probiotics are live microorganisms (microbes) that are most commonly found in your digestive tract (gut). They are the “good” bacteria that support well-being and the gut while controlling the harmful “bad” bacteria.
prebiotics:
Prebiotics are what feed the “good” microbes. They support the probiotics and aid the process of regular bowel movements, help the brain and gut communication, stimulate hormones that help make you feel full, improve your immune system, and reduce inflammation.
gut microbiome:
Your gut microbiome is like an ecosystem of microorganisms, similar to a garden. Since not all microorganisms are “good” it is important to diversify your garden (or microbiome) through eating a wide variety of high-fiber and fermented foods and eating an array of fruits, vegetables, and whole grains.
Postbiotics
Let’s get to the bottom of postbiotics by making it simple: they are what is left after your body metabolizes probiotics and prebiotics. These byproducts contain nutrients such as vitamins B and K, amino acids, and substances called antimicrobial peptides and short-chain fatty acids that help slow the growth of unhealthy bacteria and promote the growth of healthy ones.
Postbiotics can be broken down into several different categories such as enzymes, exopolysaccharides (substances that microorganisms secrete), other metabolites like vitamins and amino acids, and short-chain fatty acids. Postbiotics are like the unsung heroes of your gut: they don’t get the recognition they deserve as powerhouses for your colon and digestion!
Short-Chain Fatty Acids
Short-chain fatty acids (SCFAs), a type of postbiotic, are key players in digestion. They can help with irritable bowel syndrome (IBS), support healthy weight maintenance, protect your heart health, and help control blood sugar. Acetate, propionate, and buryate are the three main types of SCFAs.
Butyrate
Butyrate is a well-studied type of postbiotic that helps you break down fiber in your colon. Butyrate provides about 70% of the needs of our colon cells which makes it the cell’s main source of energy. It keeps the lining of your colon healthy and strong. It promotes healthy bowel movements to open detoxification pathways and nourishes colon lining cells.
Not only does butyrate help with DNA replication, but it also supports a healthy inflammation response. This is why butyrate improves bowel movements and helps form perfect stools! It helps maintain the gut wall’s barrier function, repair the intestinal lining, and reverse leaky gut. Other benefits include:
Reducing colon cancer risk
Increase insulin sensitivity
Protect your brain
Enhance sleep
Study on Butyrate
Researchers examined butyrate’s role in the gut microbiome, its relation to overall general health, and protection against disease. They found that butyrate strengthens the gut barrier and has anti-inflammatory properties that respond to pathogens and protect the body from inflammatory and intestinal diseases such as irritable bowel syndrome. Because butyrate is a main energy provider for our colon cells, it supports normal intestinal function and promotes blood flow for optimal digestion.
Foods that Enhance Butyrate
High-fiber foods and full-fat dairy products increase butyrate-producing bacteria:
Fruits
Legumes
Vegetables
Whole grains
Resistant starches
Butter
Cheese
Ghee
Milk (cow, sheep, goat)
Probiotics, prebiotics, and postbiotics all work together to help you have a flourishing gut microbiome! Prioritizing a whole foods diet and being mindful of environmental factors and stressors will assist the “good” microbes in your gut in doing their job more efficiently and help you live more optimally.
My Master Your Microbiome program is your gut health intensive! This program utilizes the GI-Map Test to accurately reveal the imbalances in “good” and “bad” gut bacteria, digestive enzyme output, yeast and parasites, inflammation, gluten sensitivity, and more. It is perfect for individuals struggling with unexplained gut issues, and designed for individuals who want to optimize their gut health with a customized protocol.
Struggling with digestion and gut-related issues?
Tap below to schedule a discovery call with me and let’s dive in together!
