Microbiomes are the genetic material of all the microbes including bacteria, fungi, protozoa and viruses – that live on and inside the human body. The human digestive-tract associated microbes are referred to as the ‘gut microbiome’.
The gut microbiome is hugely variable from person to person. These bacteria in the microbiome help to digest our food, regulate our immune system, protect against other bacteria that cause disease, and also produce vitamins including B complex vitamins B12, thiamine and riboflavin, and Vitamin K, which is needed for blood coagulation.
A balance in the gut microbiota has been linked to a number of health benefits for the gut, the immune system, and various other aspects of health. An imbalance in the same can lead to the development of various diseases.
In recent times, you may have heard the terms prebiotics, probiotics, and postbiotics, referring to foods and supplements that claim to boost the ‘good’ bacteria in your gut.
Prebiotics
All organisms from humans to microorganisms require food for their growth and survival. Likewise, Prebiotics are a source of food for your gut’s healthy bacteria. They are nutrients in food that our body cannot digest, mainly the fibre. The undigested food is passed to the lower digestive tract, where they act like food for the good bacteria in the intestine to help the healthy bacteria grow.
Never confuse prebiotics with probiotics such as Lactobacillus, Bifidobacteria, and Saccharomyces, which are live organisms that are good for health. We will find prebiotics in a wide range of fruits, vegetables and grains which include Banana, Apple, Asparagus, Garlic, Onion, Tomato, Wheat, Oats, Soybeans, Legumes, Wheat etc.
Some processed foods have added prebiotics in them. You might not always find the term “Prebiotics” on the label, instead on the ingredient list look for ingredients such as:
- Galactooligosaccharides (GOS)
- Fructooligosaccharides (FOS)
- Oligofructose
- Beta – glucan
- Chicory fiber
- Inulin
Prebiotics provide the right food to microbes, help them populate in our gut and benefit our immune system.
Probiotics
Probiotics are live yeasts and good bacteria that live in our body and are good for our digestive system. We have both good and bad bacteria in our body. Probiotics help to maintain a balance in the gut microflora. When we have an infection, the overgrowth of bad bacteria causes an imbalance in the system, that is when the good bacteria help to keep the harmful bacteria from getting out of control and making you sick.
Probiotics populate our gut after feeding the prebiotics. The main source of probiotics are fermented foods or probiotic supplements that helps to maintain a healthy gut microflora. Good bacteria are just a natural part of your body. Eating a well-balanced diet rich in fiber every day helps to keep the number of good bacteria at optimum levels. Bacteria like Lactobacillus, Bifidobacterium and yeast like Saccharomyces boulardii are the most common types of probiotics available in various foods like curd, yoghurt etc.
Post Biotics
First came the probiotics and then the prebiotics, now postbiotics is an emerging trend and a newest member to the family.
Postbiotics include any substance released through the metabolic activity of the microorganism. Microorganisms produce waste products as part of their metabolic process. These wastes are bioactive compounds produced when the probiotic bacteria ferments the fiber in the colon. Although these compounds are considered as waste products of probiotic bacteria, they offer various health benefits to our body.
Postbiotics are found in any food which has been fermented by live bacteria such as yoghurt, kefir, kimchi, sauerkraut, tempeh and certain pickles. The bacteria and yeast strains used in fermentation generate a combination of metabolites, secreted by live bacteria, or released after bacterial lysis, such as enzymes, peptides, teichoic acids, peptidoglycan-derived muropeptides, polysaccharides, cell surface proteins, and organic acids as well as discarded matter from the microorganisms themselves, which include cell wall components and extracellular polysaccharides. This exerts a beneficial effect on the host either directly or indirectly. Unlike Probiotics, Postbiotics aren’t live, but they’re more stable and have a longer shelf life than live, active probiotics, which makes them more beneficial.
The key to good health and wellbeing is a balance in the gut microbiome. A diverse and balanced microbiome boosts your immune system, helps protect against illness, and even contributes to maintaining a healthy body weight .We can nurture and improve our gut microbiome by consuming foods rich in Prebiotics, Probiotics and Postbiotics.
The key to good health and wellbeing is a balance in the gut microbiome. A diverse and balanced microbiome boosts your immune system, helps protect against illness, and even contributes to maintaining a healthy body weight .We can nurture and improve our gut microbiome by consuming foods rich in Prebiotics, Probiotics and Postbiotics.
