Postbiotics, what you didn’t know about your gut microbiome

The microorganisms that live in our gut have received a lot of attention in recent years because we know that they are vital not only to the health of the gut itself (although this is their area of ​​action), but also to the health of the entire body.

The gut microbiome is a complex ecosystem of microorganisms that live in the gastrointestinal tract, specifically the colon, the final part. It is primarily composed of bacteria, but also includes viruses, fungi, and other microorganisms. Today we know that this microbial community that accompanies us is crucial for our digestion and absorption of certain vitamins; they regulate the immune system and inflammation, prevent (and when altered, cause) hundreds of diseases including cancer, and even affect Brain function, emotion, and behavior.

The first thing to do is distinguish between different terms:

Postbiotics include any substance released or produced by the metabolic activities of microorganisms that directly or indirectly has a beneficial effect on the host (us). Simply put, postbiotics are excrement and other waste products produced by bacteria, but they are waste products that we need.

Lately, postbiotics have been shown to be beneficial compounds that can help improve health by providing benefits to the gut and immune system, among other things. In fact, many of the benefits that have been attributed to prebiotics (fibers) and probiotics (bacteria) so far are actually provided by postbiotics.

Dr. Lorena Calvo, an expert in microbiota and nutrigenetics at the CRES Clinic, told elDiario.es that “postbiotics are increasingly used compared to probiotics and prebiotics, thanks to their antioxidant and anti-inflammatory effects, “This provides huge benefits.” For example, in irritable bowel syndrome or diverticulitis, in addition to providing energy for intestinal cells, it also strengthens the intestinal barrier, thereby helping to prevent possible dysbiosis or leaky gut. ”

The postbiotics we need

One of the most important examples of postbiotics is butyrate. Butyrate is a short-chain fatty acid produced in the colon by the fermentation of fiber by certain bacteria, particularly those of the phylum Firmicutes, including Ruminococcus, Clostridium, Eubacterium, and Faecalibacterium. These bacteria convert soluble fiber that our bodies cannot digest on their own (such as found in legumes, certain vegetables, and grains) into butyrate and other compounds that we can use.

Specifically, butyrate is a major source of energy for colon epithelial cells, which form the barrier that separates the intestines from the blood. It is easy to understand that when these cells weaken, the barrier fails and toxic substances in the feces can enter the bloodstream and cause inflammation and various diseases. Butyrate is necessary to prevent this from happening.

Additionally, some studies have shown that butyrate can affect the release of hormones that regulate appetite, fat and glucose metabolism, which is important in conditions such as obesity and type 2 diabetes, and even has anti-cancer properties, particularly in the case of colon cancer.

Butyrate isn’t the only postbiotic. The microorganisms in our gut produce a variety of useful “waste products”:

This creates the temptation to eliminate the middleman. If certain compounds produced by bacteria are beneficial, why not just take them as supplements? There are some studies on this.

Different roles of postbiotics

Research shows that butyrate can stimulate the production of regulatory T cells in the intestine. These cells help control the level of immune response and inflammation. Dr. Calvo said, “We can emphasize its role in our mood by intervening in the formation of brain neurotransmitters such as serotonin. Additionally, it may provide a feeling of fullness by improving the absorption of sugars we consume from food. , thereby avoiding insulin resistance.”

Other postbiotics, such as cell wall fragments and supernatants of healthy bacteria, can increase the production of chemical messengers called anti-inflammatory cytokines, which help reduce inflammation and modulate immune responses.

In one study of older adults, taking daily postbiotics from dead bacteria reduced the risk of respiratory infections and increased the ability to produce antibodies that help protect the body. In another study, the same postbiotics protected older adults from the common cold.

Postbiotics are also used to treat inflammatory bowel disease (IBD), specifically ulcerative colitis or Crohn’s disease. These people tend to produce less short-chain fatty acids, such as butyrate. In a study of patients with Crohn’s disease who took 4 grams of butyrate daily for eight weeks, 53% of participants experienced improvement in symptoms and remission of the disease.

A review of studies in a total of 1,740 children found that postbiotic supplementation (in which bacteria are killed or inactivated by heat) reduced the duration and symptoms of diarrhea and incidentally also reduced pharyngitis and laryngitis, confirming these findings. Important role of compounds in immunity.

Other postbiotics called urolithins are produced by processing tannins, particularly those found in pomegranates, walnuts, and strawberries. Specifically, urolithin-A has antioxidant, anti-aging, anti-inflammatory, and anti-cancer properties, and it can prevent obesity and modulate estrogen receptors.

Although these treatments are very new, postbiotics are being studied for treating allergies, appetite and weight control, preventing heart disease and diabetes, and even preventing cancer.

Take postbiotics or improve your diet

Research into postbiotics has grown because many patients tolerate these products better than probiotics (live bacteria). In theory, after consuming probiotics, the number of beneficial bacteria in the body will increase. However, these bacteria compete with other bacteria that inhabit the gut, and their effects are difficult to predict.

On the other hand, the idea of ​​using postbiotics as supplements is fairly new, and it has yet to be determined whether they are more effective than simply improving your diet. If your diet is lacking in postbiotic-producing foods, you can always look for supplements. While some of these postbiotics, such as butyrate, are sold as supplements, Dr. Calvo reminds us that “any healthy person can eat foods that increase butyrate production, such as garlic, onions, bananas, or pickled cheese, without taking Nutritional supplements.

We are convinced that you can help improve your microbiome by consuming fermented foods such as kimchi, sauerkraut or yogurt, as well as foods rich in soluble fiber such as beans, citrus fruits, oats, peas, and nuts. Dr. Calvo proposes a range of foods with anti-inflammatory, probiotic and immunomodulatory properties to maintain the balance of the microbiome: fruits such as pomegranates, bananas, apples; vegetables such as onions, asparagus, artichokes, rice or potatoes left overnight , converts it into prebiotic resistant starch, and generally “prefers healthy fats like extra virgin olive oil, avocados, and seeds.”

*Darío Pescador is the editor and director of Quo magazine and the author of the book best self Oberon posted.