The gut microbiome plays a pivotal role in overall wellbeing, impacting nearly every aspect of our health. Because our gut health is closely connected to many bodily functions, nurturing a healthy gut microbiome may be one of the best ways to support general health. It affects essential processes such as digestion, detoxification, cognitive function and immune system function, to name a few.
When it comes to looking after your gut health, you may have heard of the three main types of ‘biotics’ in the supplements aisle - probiotics, prebiotics and postbiotics - but what exactly are they, and how do they support gut health? In this article, Plenish Nutritionist Katie Morley explores their key benefits and the best sources.
Probiotics
Probiotics are living microorganisms that may support human health when taken in adequate amounts. The most highly researched strains are those from the Lactobacillus and Bifidobacterium genera. These beneficial bacteria and yeasts are naturally present in the body and form part of your unique gut microbiome, which consists of trillions of microorganisms.
Probiotics may support overall health in a variety of potential ways, including:
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Maintaining a healthy balance of “good” versus “bad” bacteria, helping to ward off invading pathogenic bacteria
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Supporting digestive health by reducing symptoms such as bloating and abdominal pain
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Aiding the production of an immunoglobulin known as Secretory IgA (SIgA), which may have anti-inflammatory and immuno-regulatory (supporting the immune system) effects in the body
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Promoting the synthesis of certain vitamins such as B vitamins and vitamin K
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Enhancing the absorption of minerals including calcium, iron and magnesium
To get more probiotics into your diet, add a variety of fermented foods like live yoghurt, sauerkraut, pickles, kimchi, tempeh and apple cider vinegar. Drinks like kombucha and kefir also provide beneficial bacteria and yeasts to help keep your microbiome flourishing. For an even easier way to add probiotics into your routine, consider our Berry Gut Health Shot, packed with millions of live cultures - perfect for on-the-go schedules or as part of your daily wellness routine.
Prebiotics
Unlike probiotics, prebiotics do not contain any live microorganisms per se and instead provide a source of fuel for the “good” bacteria already living in your gut. Prebiotics are typically fermentable, indigestible carbohydrates and are a source of fibre that can withstand the acidic pH of the stomach, enabling them to reach the intestines, where they may exert possible health benefits.
Prebiotics may support overall health in a variety of potential ways, including:
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Improving memory, learning and mood by influencing the central nervous system
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Lowering the risk of chronic digestive disorders such as Irritable Bowel Syndrome and Crohn’s disease
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Supporting strong bones by increasing calcium absorption
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Boosting immune function by increasing multiple immune markers
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Promoting healthy skin, hair and nails by increasing collagen and keratin formation
Common groups of prebiotics include inulin, fructooligosaccharides (FOS), galactooligosaccharides (GOS), resistant starch, fibrous carbohydrates and polyphenols. These can be found in foods such as Jerusalem artichoke, onions, garlic, apples and bananas.
Postbiotics
Postbiotics are less well-known but refer to the bioactive compounds that are created by probiotic bacteria in the gut when they ferment dietary fibres. These include bacterial metabolites such as short-chain fatty acids (SCFAs), peptides, enzymes, polysaccharides and neurotransmitters such as GABA and dopamine. Due to the bidirectional relationship between the gut and brain, referred to as the gut-brain axis, these neurotransmitters may influence brain function and mood (and vice versa, the brain can impact gut health).
While the research around postbiotics is still developing, studies suggest that they may support immunity, promote gut microbiome diversity, regulate inflammation, strengthen the gut barrier, and positively impact the nervous system (mood and brain health) and metabolism (blood sugar and cholesterol levels).
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk