Gut-Health

Pre, Pro and Post Biotics

Have you ever heard the term “gut-health”? In the last two decades there has been many studies done on gut-health and it can be a bit confusing if you don’t know the basics. It can also be confusing as to when and with what you need to supplement to keep the gut healthy.

Let’s start with the basics about the biotics.

What is the difference of the 3P-Biotics?

1. Probiotics are live micro-organisms in other words tiny living things… live bacteria and yeast.
2. Prebiotics are the food that keeps the micro-organisms alive. But different types of microbes prefer different types of food. You get prebiotics in non-digestive fibres and carbohydrates.
3. Postbiotics are the by-product created by the micro-organisms after they digest prebiotics. These are not a living organism but rather the beneficial waste products of microbial activity.

The gut microbiota is an intricate assembly of micro-organisms living within the human gastrointestinal tract. This microbiome contains more than 100 trillion microbes. The gut microbiota is dominated by bacteria, with more than a 1000 known species. The composition and distribution of these micro-organisms vary with age, state of health and diet. The number and type of bacteria also varies dramatically by region.

The stomach, small intestine and colon all contains different bacteria.

The Important Functions of your Gut is:

• Metabolic Function:
  • Influencing the efficacy of energy harvest from food, influencing the host’s metabolism.
  • Digesting fibre to break it down to short-chain-fatty-acids.
  • Synthesizing vitamins.
• Immune Function:
  • Stimulating the immune system to help it distinguish between beneficial and harmful microbes.
  • Controlling pathogens. It prevents harmful bacteria from establishing infections.
  • Help maintain a strong intestinal barrier which helps prevent toxins from entering the blood stream.
  • It promotes the regeneration of intestinal cells thus reducing inflammation.
• Other Functions:
  • It controls the signalling from several nervous systems to the brain which can influence your mood. For example, several mood disorders such as anxiety, depression and autism spectrum, now have been well-established links to functional GI-disruptions. Whereas GI-distress e.g. IBS and IBD often involve simultaneous psychological disruptions associated with disturbances of the gut microbiome.

When to supplement with one of the 3P’s?

• Probiotics:
  • During or after anti-biotics.
  • If you have chronic or recurring digestive issues for example chronic diarrhoea, IBS or IBD.
  • Frequent illnesses. It boosts your immune system.
  • Skin conditions like eczema or acne.
  • Vaginal infections. It can help recurrent yeast or urinary tract infections.
• Prebiotics:
  • Digestive problems: Frequent constipation, diarrhoea, gas or bloating can indicate an unbalanced gut microbiome that needs more fuel.
  • Following anti-biotic use it will feed the beneficial bacteria.
  • If you have a weakened immune system.
  • Mental health concerns.
  • Difficulty managing weight-and sugar cravings.
• Postbiotics:
  • To reduce inflammation.
  • For people with compromised immune systems who may not tolerate live probiotics.
  • To support your immune system.
  • To manage blood sugar levels.

What is the best way to supplement your diet with the 3P’s?

• Probiotics:
  • From Food: Yoghurt, Kefir, Sauerkraut, Kimchi and Kombucha.
• Prebiotics:
  • From Food: Food that is high in fibre like onions, garlic, bananas whole grains and legumes.
• Postbiotics:
  • Produce them naturally with the intake of food that is high in pre-and postbiotics. The fermentation process creates it in your gut.
  • From Food: Kefir, Tempeh and Kimchi.

All off the above can also be supplemented with Supplements from your local pharmacy. But do consult a health practitioner before taking any supplements as to make sure you are getting the right product that works for you.

Gut-health is very important and should be taken care of. You should look after it like you would look after your skin. Make sure you eat the right amount of healthy food every day to maintain a healthy gut. As your gut is so much more than just poop.

Please note that this article is for reference only and you should seek medical advice if you are unsure or experience any of the health issues mentioned above.