The Ultimate Guide to Prebiotic, Probiotic, and Postbiotic Foods

Introduction 

Have you ever woken up in the morning feeling exhausted before the day as even started?

The answer may well lie in your gut. Lack of diversity in gut bacteria is directly linked to lack of energy, chronic fatigue, and insomnia. Fast fact, serotonin - the hormone that regulates mood and sleep - is produced in the gut.

If your gut is not functioning the way it should, your body will have a hard time producing or regulating serotonin. That in turn has a knock on effect on your ability to get a good night's sleep.

Let's explore what Prebiotic, Probiotic and Postbiotic are, how they work, and the best foods to include in your diet.

Table of Contents 

1. What are Prebiotics? 
2. Benefits of Prebiotics 
3. Foods Rich in Prebiotics 
4. What are Probiotics? 
5. Benefits of Probiotics 
6. Foods Rich in Probiotics 
7. What are Postbiotics? 
8. Benefits of Postbiotics 
9. Foods Rich in Postbiotics 
10. Conclusion 
11. FAQs 

1. What are Prebiotics?

Prebiotics are non-digestible fibers that nourish the beneficial bacteria in your gut. By acting as food for probiotics, they help these good bacteria thrive and maintain a healthy balance in your digestive system. According to the FDA, adults should aim for 28 grams of fiber daily on a 2,000-calorie diet to support optimal gut health. 

2. Benefits of Prebiotics

• Improved Digestion: Prebiotics help in the growth of good bacteria, which aids digestion. 
• Enhanced Immune Function: They boost the body's natural defenses. 
• Better Mineral Absorption: Prebiotics enhance the absorption of essential minerals like calcium and magnesium. Calcium supports strong bones and teeth, muscle function, nerve transmission, and blood clotting. Magnesium is crucial for energy production, protein synthesis, muscle and nerve function, bone health, and blood glucose control. 
  
  

3. Foods Rich in Prebiotics

1. Chicory Root: Contains inulin, a powerful prebiotic fiber. 
2. Garlic: Not only adds flavor but also boosts gut health. 
3. Onions: Rich in inulin and FOS (fructooligosaccharides). 
4. Bananas: Especially when slightly green.  
5. Jerusalem Artichoke (Sunchoke): High in inulin, often used in European cuisine. 
6. Dandelion Greens: Contains inulin and can be found in salads and herbal teas, commonly used in Mediterranean diets. 
7. Leeks: Rich in inulin, frequently used in French cooking. 
8. Seaweed: Common in Asian dishes, contains various fibers beneficial for gut health. 
9. Soybeans: Used extensively in Japanese cuisine, contains oligosaccharides that promote gut health. 
10. Chicory Coffee: Popular in Belgium and France, an alternative to coffee with high inulin content. 
11. Jicama: A root vegetable from Mexico, high in inulin. 
12. Kimchi: Fermented Korean dish rich in prebiotics due to the fermentation process. 
13. Rye Bread: Common in German and Scandinavian diets, contains prebiotic fibers. 
14. Apple: contains pectin which acts as a prebiotic. 
    
    

Best Time to Consume Prebiotics

Prebiotics can be included in meals throughout the day. Incorporate them in breakfast with a banana smoothie, in lunch with a garlic-infused salad, or as a dinner side with asparagus.

4. What are Probiotics?

Probiotics are live bacteria and yeasts that are good for your digestive system. They are often called "good" or "helpful" bacteria because they help keep your gut healthy.

5. Benefits of Probiotics

• Restores Gut Balance: Helps maintain a healthy balance of gut bacteria. A balanced gut microbiome supports digestion, nutrient absorption, and immune function, while an imbalance can lead to digestive issues, weakened immunity, and chronic inflammation. 

• Supports Immune Health: Strengthens the body's natural defenses. 
• Reduces Symptoms of Digestive Disorders:  Probiotics can lower inflammation by promoting the growth of beneficial bacteria, repairing the gut lining, and modulating the immune system. This is especially beneficial for those with inflammatory diseases and conditions linked to chronic inflammation. Additionally, probiotics aid in the synthesis of vitamins, detoxification of chemicals and toxins, and protection of the heart. 
  
  

6. Foods Rich in Probiotics

1. Live Yogurt: One of the most common sources of probiotics. 
2. Kefir: A fermented milk drink packed with probiotics. 
3. Sauerkraut: Fermented cabbage rich in probiotics. 
4. Kimchi: A Korean dish of fermented vegetables. 
5. Miso: A Japanese seasoning made from fermented soybeans. 
6. Idli and Dosa: breakfast dishes in Southern India, these fermented rice and lentil dishes are good sources of probiotics, antioxidants, and vitamins. 
7. Buttermilk: An Indian traditional buttermilk is a popular summer drink made from the liquid left after churning butter. It's celebrated for being low in fat, rich in antioxidants, and a good source of Vitamin B12.
8. Whole Wheat Bread :  It has fermented soluble fibres, which act as a good source of good bacteria. The fermentation process forms small chains of fatty acids, which promote the growth of bifidobacteria and Lactobacillus. 
9. Pickles (Fermented): Traditional fermented pickles, commonly found in various cultures including Eastern Europe and the Middle East. 
10. Green Peas: they are a rare source of plant-based probiotics. Having just one serving of them can give you the required probiotics for the day. 
11. Tepache: A Mexican fermented beverage made from pineapple rind and sweetened with brown sugar or piloncillo. 
12. Tempeh: A traditional Indonesian food made from fermented soybeans 
13. Kvass: A traditional Eastern European fermented beverage made from rye bread. 
14. Paneer, or cottage cheese - is a staple in Indian households. It's a protein-rich food and a great source of probiotics due to its fermentation process.
     

Best Time to Consume Probiotics 

Probiotics are best consumed with meals to enhance survival through the digestive tract. Consider a probiotic yogurt for breakfast or add kimchi to your lunch or dinner. 

7. What are Postbiotics?

Postbiotics are the byproducts of the fermentation process carried out by probiotics. These compounds can have beneficial effects on health, like probiotics.

8. Benefits of Postbiotics

• Anti-inflammatory Effects: Can reduce inflammation in the gut. 
• Improved Gut Barrier Function: Helps in maintaining the integrity of the gut lining. A strong gut barrier is crucial as it prevents harmful substances and pathogens from entering the bloodstream. When the gut lining is damaged, it can lead to increased intestinal permeability (leaky gut), resulting in inflammation, infections, and various chronic health conditions. 
• Enhanced Immune Response: Supports the body's natural defenses. 
  
  

9. Foods Rich in Postbiotics

1. Sourdough Bread: A fermented bread from Europe with beneficial postbiotic compounds. 
2. Kombucha: A fermented tea drink popular in Russia and China. 
3. Natto: A Japanese dish made from fermented soybeans, rich in postbiotic metabolites. 
4. Pickled Herring: A fermented fish dish from Scandinavia. 
5. Fermented Soy Sauce: Used widely in Asian cuisine, particularly in China and Japan. 
6. Gundruk: A traditional Nepalese fermented leafy green vegetable. 
7. Fermented Black Beans: Common in Chinese cuisine. 
8. Amazake: A sweet, low-alcoholic Japanese drink made from fermented rice. 
9. Curtido: A Central American fermented cabbage relish. 
10. Fermented Dairy Products: Such as cheese and kefir. 
11. Fermented Vegetables: Like sauerkraut and kimchi. 

Best Time to Consume Postbiotics

Postbiotics can be consumed with any meal. Adding fermented vegetables like sauerkraut to your meals can be a great way to get your daily dose. 

10. Conclusion

Maintaining gut health is essential for overall well-being. By including prebiotics, probiotics, and postbiotics in your diet, you can support your digestive system, enhance immune function, and improve your overall health. Remember to incorporate these beneficial foods into your daily meals and enjoy the many health benefits they offer. 

Curious about how prebiotics, probiotics, and postbiotics support the gut microbiome and enhance overall gut health? This blog will help you understand all things Gut-microbiome.

11. FAQ

What is the difference between prebiotics and probiotics? 

Prebiotics are fibers that feed the beneficial bacteria in the gut, while probiotics are live beneficial bacteria. 

Yes, taking both together can be beneficial as prebiotics feed probiotics, enhancing their effectiveness. 

Yes, postbiotics have their own health benefits, including anti-inflammatory effects and improved gut barrier function. 

Incorporating prebiotic, probiotic, and postbiotic foods into your daily diet is recommended for optimal benefits. 

While supplements are available, getting these nutrients from whole foods is generally preferred for overall health benefits. 

Most people tolerate these foods well, but some may experience mild digestive upset. It's best to introduce them gradually into your diet. 

Checkout the Atlantia webinars on microbiome and gut health 

References