Most people are well conversant with prebiotics and probiotics. Probiotics are good gut bacteria that reside in your gut and help promote a healthy digestive system. On the other hand, a prebiotic is a type of fiber that helps feed probiotics. But that’s not all. A new body of research has discovered something else known as postbiotics. What are postbiotics? How do they Work? Why should you be taking them? Find out below!
What are postbiotics?
Postbiotics are the beneficial compounds produced when gut bacteria (probiotics) break down or digest prebiotics (a type of carbohydrate) in the gut through the process of fermentation.
During this process, the bacteria produce short-chain fatty acids (SCFAs) like butyrate, vitamins, enzymes, antimicrobial peptides, and other substances that can be beneficial to human health.
SCFAs are one type of postbiotic that has been studied for its health benefits. SCFAs are thought to promote gut health by providing energy for intestinal cells, helping to keep the intestines moist, and reducing inflammation.
Vitamins produced by bacteria during fermentation, such as vitamin K2 and B vitamins, are also thought to have health benefits. Vitamin K2 is important for bone health, and B vitamins are essential for metabolism and energy production.
Overall, postbiotics are substances that are produced by bacteria during fermentation and have beeThey are thought to have health benefits when consumed by humans.
Health Benefits of Postbiotics
1. It May Boost The Immune System
Cell wall fragments are a type of postbiotic which are thought to have beneficial effects on the immune system. Studies have shown that cell wall fragments can increase the production of antibodies and cytokines, which are important proteins that help the body fight off infections.
They can interact with the immune system to promote the development of tolerance and prevent the overproduction of inflammatory cytokines. They have also been shown to help the body improve its defense against cancer.
Butyrate is another type of postbiotic that has been shown to boost the immune system in a number of different ways. It can help regulate the gut microbiota and help protect the cells in the gut from damage.
It can also help to increase the number of lymphocytes (a type of white blood cell) in the body. Finally, butyrate can help to improve inflammation and oxidative stress.
Postbiotics may also be good for respiratory conditions like colds and flu.
In one study, regular consumption of a postbiotic supplement was shown to offer more protection against cold and flu than a placebo. The study involved older adults that were put on either a low-dose, high-dose postbiotic, or a placebo for 20 weeks. After the study, the postbiotic groups recorded fewer common cold episodes than the placebo group.
Another study found that a daily intake of postbiotic supplements increased antibody production in the body, protecting against harmful bacteria, and thus reducing the risk of respiratory conditions.
2. Postbiotics May Improve Diarrhea
Diarrhea is a common problem that can be caused by many things. One of the most common reasons is the use of antibiotics. Antibiotics kill the good bacteria in the gut, which can lead to diarrhea.
Other causes may include viruses, bacteria, and parasites. Some people may also have food allergies or sensitivities that can cause diarrhea.
If the cause of diarrhea is not found or treated, it can lead to more serious problems, such as dehydration and malnutrition.
One potential solution to improve diarrhea is to add postbiotics to the diet. Postbiotic supplements are thought to improve gut health by improving the balance of good and bad bacteria in the gut, which may improve diarrhea symptoms. Researchers are still working on learning more about the benefits of postbiotics for diarrhea, but they appear to be a promising treatment option.
In one study, postbiotic supplementation was shown to reduce bloating, gas, and diarrhea in adult patients with irritable bowel syndrome (IBS) after four weeks of treatment.
In another study, a review of 7 studies performed on children found that supplementing with postbiotics reduced the duration of common infectious diseases in children, such as diarrhea.
3. It May Help With Allergies
If you have allergies, you know that they can be quite bothersome. Allergies can cause symptoms such as sneezing, itchy eyes, a runny nose, and itchy skin. There is no one-size-fits-all approach to treating allergies, but there are some things that may help. One of these things is postbiotics.
Postbiotics are beneficial bacteria that are thought to help with allergies. Studies have shown that people who eat a lot of postbiotics tend to have fewer allergies than those who don’t. Some think that gut bacteria play a role in causing allergies, and postbiotics may help to fix this issue. There is still much research that needs to be done in this area, but postbiotics may provide some relief for people who suffer from allergies.
4. Promotes Weight Loss
Obese people are at a greater risk for many health problems, including heart disease, type 2 diabetes, and some types of cancer.
They also have a higher risk of death from any cause. In addition, being overweight can increase your chances of developing certain types of arthritis.
Finally, being overweight can make walking or exercising difficult, leading to even more health problems.
In addition to staying active and eating healthy, one step to losing weight is to include a postbiotic in your diet regularly.
For example, short-chain fatty acids (SCFAs) are postbiotics and a type of metabolic energy source that can help promote weight loss. SCFAs are produced by the body when it breaks down fat. They are also produced by gut bacteria when they digest food.
They are responsible for releasing energy from food, helping to regulate blood sugar levels, and providing satiety.
There are many different types of SCFAs, but the ones that promote weight loss most effectively are butyrate and propionate. When you eat foods containing these SCFAs, your body produces adiponectin, a hormone that helps control your weight.
SCFAs have also been shown to increase satiety and reduce hunger cravings, which can help you stick to your diet and lose weight. They also improve blood sugar control, which can help you maintain your weight loss.
5. Lowers Blood Pressure
High blood pressure can have a number of serious effects on your health, including heart disease, stroke, and kidney failure. If you have high blood pressure, it’s important to get it under control as soon as possible. There are several prescription medications available that can help you manage blood pressure safely and effectively. Supplements like postbiotics have also been shown to be effective in bringing the numbers down
Butyrate is a type of postbiotic that can help lower blood pressure. In one study, butyrate was able to reduce blood pressure by as much as 12 points in just six weeks. This is due to butyrate’s ability to decrease inflammation and improve blood flow.
Another study published in the journal Hypertension found that people who took butyrate had a statistically significant reduction in their blood pressure compared to those who didn’t take it. The study participants were asked to take a blood pressure reading before and after they ate a meal that contained butyrate.
6. Lower Cholesterol
Cholesterol is a type of fat that is essential for the body to function.
However, too much cholesterol can lead to dangerous health problems. High cholesterol levels can cause heart disease, stroke, and other serious conditions.
There are many ways to reduce your risk of developing high cholesterol. If you have high cholesterol, the best way to lower your risk is to follow a healthy diet and exercise routine. You can also take medications or incorporate supplements like postbiotics
Postbiotics like Butyrate have been shown to lower cholesterol levels in both humans and animals. Butyrate decreases the amount of bad cholesterol (LDL) in the blood and raises the amount of good cholesterol (HDL). It also helps to reduce the risk of heart disease, stroke, and other types of cancer.
7. Improves Diabetes
Butyrate is an anti-diabetic compound that has been shown to improve blood sugar control in a number of studies. It works by slowing the absorption of sugar from the intestine and by preventing the production of glucose from protein. Butyrate has also been shown to improve insulin sensitivity and reduce inflammation. If you’re looking for an anti-diabetic compound that may also improve your overall health, butyrate may be a good choice.
In one study, mice injected with muramyl dipeptide, a postbiotic, had reduced glucose intolerance without losing weight.
Another study found that postbiotics could lower blood sugar levels in obese people with prediabetes.
8. Fighting Cancer
Postbiotics have been shown to help the body identify and destroy cancer cells.
Techoic acid, for instance, is a type of postbiotic that has been shown to block the growth of cancer cells, prevent their spread to other parts of the body, and initiate their death. It is currently being researched as a possible therapy for a variety of cancers, including ovarian, prostate, and breast cancer. While there is still some research to be done, teichoic acid appears to be a promising powerful weapon against cancer.
9. Postbiotics Are Easy On The Digestive System
Probiotics are beneficial bacteria that are supposed to help improve your gut health. However, some people find them difficult to tolerate. This is because probiotics can cause stomach cramps, diarrhea, and other unpleasant side effects.
In contrast, postbiotics are designed to bypass the gut barrier and enter the bloodstream directly. As a result, they are much easier to tolerate. They also have a longer shelf life, so you can store them for longer periods of time without worrying about them going bad.
Postbiotics are quite new to the market, so they may only be available in limited and reputable outlets.
However, since probiotics are what give us postbiotics, consuming probiotic-rich foods can increase your postbiotic production in the body.
Likewise, prebiotics, the fiber that feeds probiotics, can also enhance the whole process of postbiotic production. So the best thing is to consume both probiotic and prebiotic-rich foods.
Best probiotic sources
Probiotics can be obtained as a supplement, but they are also available in fermented foods and beverages, such as:
Kimchi is a popular Korean side dish that is made of fermented cabbage. It has a sour, tangy, and spicy flavor that is loved by many. Kimchi can be made from a variety of vegetables, including Napa cabbage, daikon radish, ginger, garlic, and scallions. It is typically eaten as an appetizer or side dish.
Kefir is a type of milk drink that originates from Eastern Europe. It’s typically made with milk and kefir grains. Kefir grains are probiotic, which means that they help to promote good gut bacteria. The fermentation process that kefir is subjected to creates beneficial bacteria and enzymes, which makes it an excellent source of antioxidants, vitamins, minerals, and other nutrients. Kefir can be enjoyed as a beverage on its own or used as part of a healthy diet.
Sauerkraut is a type of fermented cabbage. It is usually made with white cabbage, salt, and water. It’s a popular dish in Germany and other parts of Europe. Sauerkraut can be eaten as a side dish or winter salad. It is usually served cold, but it can also be heated up.
Yogurt with live cultures
Live cultures are important in yogurt because they help to improve the texture, flavor, and nutritional value. Some yogurt brands use live cultures to add beneficial bacteria and enzymes to their products. This helps to increase the overall health benefits of the yogurt.
Tempeh is a fermented soybean with a slightly different flavor than regular soybeans. It is often used in vegan dishes because it has a high protein content and is low in calories. It is also a good source of fiber, vitamins B12 and B6, and minerals such as potassium and magnesium.
Miso is a Japanese seasoning made from fermented soybeans, koji, salt, and sometimes rice and barley. It’s used to add flavor to many dishes, including rice, soup, and sushi. Miso is also used as a condiment in some types of ramen noodles.
Best prebiotic food sources
- Chicory root
Postbiotics are simply the end result of probiotic metabolic processes in the body. You can gain many benefits from consuming postbiotics. Some of the most significant benefits include improved digestive health, increased energy levels, strengthened immune system, low cholesterol, weight loss, improved heart health, and controlled diabetes
Overall, postbiotics are a powerful tool for improving overall health and well-being. They are especially beneficial for people who have sensitivity to probiotics or have difficulty absorbing nutrients from food.
You can easily obtain postbiotics from a supplement or by consuming probiotics and prebiotic-rich foods.
Other Related Articles
- Why Do You Have Bad Gut Health?
- What Is The Fastest Way To Heal Leaky Gut?
- Top 10 Signs Of An Unhealthy Gut
- How To Balance Cortisol Levels Naturally
- How To Fix Hormonal Imbalances Naturally
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