October 1, 2020
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Postbiotics – Microbe waste, intestine treasures – Probiotics And Prebiotics Combined?
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The microbes residing in your intestine – often called the microbiome – are crucially essential to your well being.
Outcomes from our PREDICT research present that there’s a distinct signature of ‘good’ and ‘bad’ microbial species in your intestine which are strongly related to ‘good’ and ‘unhealthy’ markers of well being. Now we have additionally recognized particular meals and dietary patterns that encourage these ‘good’ and ‘bad’ bugs to thrive.
The intestine microbiome is vastly variable from individual to individual. Via our analysis, we have now discovered that even similar twins have very completely different intestine microbiomes, with unrelated people sharing 30% and twins sharing 34% of the identical intestine microbes.
If we zoom in even nearer it turns into clear that every of us has a novel set of genetic variants (strains) of every microbial species current in every of our guts. This makes us distinctive microbially!
However simply because your microbiome is exclusive to you does not imply it is everlasting. When you can’t change your genes, you possibly can modify your microbiome.
You will have heard the phrases prebiotics, probiotics, and postbiotics, referring to meals and dietary supplements that declare to spice up the ‘good’ micro organism in your intestine.
On this submit we’ll take a more in-depth have a look at:
What prebiotics, probiotics, and postbiotics
How prebiotics, probiotics, and postbiotics work
The very best meals for intestine well being
How one can enhance your intestine well being naturally by supporting your microbiome
Prebiotics – Meals in your microbes
What are they?
Prebiotics are vitamins in meals that we won’t digest ourselves, resembling fiber. As an alternative, they supply meals for the micro organism in your intestine and encourage their progress.
Why are they wholesome?
The microbiome features like all ecosystem – survival of the fittest – so the bugs that survive in your intestine are those which have loads to eat.
And for those who present the best meals, the microbes that wish to eat it can come, similar to placing out birdseed will encourage feathered pals to go to. So consuming prebiotics might help enhance the quantity and variety of organisms in our microbiome.
The place do they arrive from?
Unsurprisingly, a number of the molecules we have to feed our intestine micro organism come from our meals.
To rely as a ‘prebiotic,’ the molecule should selectively stimulate the expansion or exercise of microbes which are useful to our well being. Most prebiotic molecules are plant fibers, so consuming a number of vegetation is at all times a superb begin!
Listed here are a number of the commonest prebiotic molecules and the place you could find them:
Fructooligosaccharides (FOS) – asparagus, onions, leeks, garlic, bananas, Jerusalem artichokes, chicory root
Galactooligosaccharides (GOS) – legumes like chickpeas and lentils
Inulin – asparagus, onions, leeks, garlic, bananas, Jerusalem artichokes, chicory root
Beta-glucan – some mushrooms, barley, oats, rye, and different complete grains
Probiotics – Residing intestine bugs
What are they?
The World Well being Group defines “probiotics” as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” In different phrases, they’re residing microbes in meals that make it to your intestine and (hopefully) arrange camp there, offering some form of profit.
Why are they good for us?
Consuming probiotics could assist enhance the quantity and variety of the micro organism in our intestine, this might help cut back the expansion of pathogenic microbes residing in our intestine, support digestion, enhance the useful chemical compounds that our intestine micro organism produce (extra on that beneath), and prime our immune system.
The place can I get some?
Fermented meals, together with yogurt, kefir, kimchi, and sauerkraut include dwell micro organism and act as probiotics.
Postbiotics – Microbe waste, intestine treasures
What are they?
As microbes in your intestine eat prebiotics in your meals, they produce waste molecules referred to as metabolites. These waste molecules, together with useless cells and elements of cells produced by your microbiome, are often called ‘postbiotics.’
Why are they wholesome?
On this case, our intestine bugs’ trash is our physique’s treasure.
Scientists have recognized a whole lot of postbiotic chemical compounds which are produced within the microbiome and play many various roles in defending your well being. They embrace:
The place do they arrive from?
A wholesome, numerous microbiome that’s effectively fed will naturally produce metabolites, so for those who preserve your microbiome sturdy and wholesome, it can preserve churning out these yummy postbiotics. Some meals additionally include postbiotic chemical compounds like short-chain fatty acids, and you should buy dietary supplements containing postbiotics, which can provide some advantages to some individuals.
How can I finest assist my microbiome?
If you wish to study extra concerning the microbes in your intestine, check out the ZOE check package, which incorporates essentially the most superior intestine microbiome check on this planet. We use deep shotgun sequencing to grasp precisely which micro organism name your intestine dwelling to give you personalised suggestions for meals that assist optimum intestine well being.
The biology of pre-, pro- and postbiotics
A wholesome and numerous microbiome is crucial to good well being
Probiotics include dwell microbes that may (hopefully) populate our intestine and provides us well being advantages
Prebiotics are meals for our useful intestine inhabitants
Postbiotics are useful chemical compounds produced by the microbes in our intestine
We will manipulate and enhance our microbiome utilizing pre-, pro-, and postbiotic meals and dietary supplements
All of us have distinctive microbiomes, so to finest nurture your microbiome it’s worthwhile to know what’s in there.
Study extra: