Simple, Practical, Science-Based Tips for a Long Healthy Life from Experts in Nutrition and Exercise Science
(Disclosure: I attended a sponsored conference and one of the sessions was on postbiotics, sponsored by ingredient maker, Kyowa Hakko USA. I was not asked to write this post and I was not compensated to write this post.)
An oft asked question is, “do probiotics work?” According to Dr. Colin Hill, Professor of Microbiology at University College Cork, Ireland, that question is like asking “do pills work?” In other words, you must ask the right questions to get the right answer. When people ask me about probiotics I in turn ask them:
- What is the reason for taking a probiotic supplement?
- Is there a specific health problem that you are trying to alleviate by taking a probiotic supplement?
- What dietary sources of probiotics are you consuming?
- Are you eating not only probiotic containing foods, but foods rich in prebiotics and dietary fiber?
In today’s post we will explain all the biotics: probiotics, prebiotics, and the new kid on the block, postbiotics. Gut health is a hot topic and for good reason, the gut is often described as our second brain.
Probiotics
Probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host” (WHO/FAO definition). Key words in that sentence are live when administered, adequate amounts, and health benefit. A probiotic has to be live when you take it. How do you know? Look for products that include the “Best Used Before Date” and avoid products that declare potency “at time of manufacture,” as this measurement does not reflect the amount still alive when purchased and consumed.
A transparent, quality manufacturer lists the guaranteed minimum number of live cells, measured in CFUs, per serving when stored as recommended and used prior to the “best used before date.” Probiotics don’t really expire, but the number of live cells may not meet label claims if not stored properly and used beyond that date.
Adequate amounts mean not only quantity of probiotics in a supplement, but quality. Probiotics are strain, dose, and condition specific. Strains should be designated on a supplement label, so you know what you are getting. Not all strains perform equally, and more strains are not better, better strains are better. Check out this guide to help you identify a probiotic that might help with specific conditions, like irritable bowel syndrome or traveler’s diarrhea.
I know it sounds like work to research probiotics, but if you are spending your hard-earned money on a supplement, make sure you are taking the right supplement in the right dose.
And remember, probiotics won’t completely alter your gut microbiome because probiotics do not sustainably colonize the adult gut but should be thought of as temporary visitors that interact with the body and its microbes to influence function and health.
Prebiotics
Prebiotics complement probiotics by feeding them. Simply put, prebiotics are the energy source for probiotics. They work together for good health…probiotics contain the live microbes that live in the gut and prebiotics feed them. Think of prebiotics as plant-food for the good microbes.
Prebiotics are fiber-rich carbohydrates and are an important fuel or food source for beneficial microbes that already live in your gut. Almost all prebiotics are dietary fibers but not all dietary fibers are prebiotics.
Prebiotics help the good guys, that is helping the good microbes to flourish while keeping the bad or disease-causing microbes in check. It is well established that prebiotics can improve digestive health and emerging research shows they can positively influence our immune system, improve calcium absorption (which can protect your bones), and keep blood sugar in check.
Five grams of prebiotics eaten each day, from whole foods or as an ingredient in healthy foods is recommended for well-being. Whole foods, including asparagus, bananas, garlic, leeks, oats, onions, legumes, and whole grains all contain small amounts of prebiotic fibers but are present in low levels which is why prebiotics are being added to foods like bars, drinks, yogurts, cereals, and even chocolate. You would have to eat 10 bananas to get 5 grams of the recommended prebiotic fiber.
One of the best studied prebiotics, inulin, is found in the root of the chicory plant. Extracting the inulin from chicory root is a natural process and the concentrated inulin can be added to foods to boost prebiotic intake.
The whole foods previously mentioned have naturally occurring prebiotics; for foods with added prebiotics, the amount of prebiotic fiber is included on the nutrition facts panel with dietary fiber, so it is hard to know exactly how much of the total fiber is prebiotic fiber. To know if a food has added prebiotics, check out the ingredient list and look for words like:
• inulin
• chicory root extract
• chicory root fiver
• fructo-oligosaccharides (FOS)
• oligofructose (OF)
Postbiotics
The newest “biotic” is a postbiotic. The scientific opinion of a postbiotic differs from probiotics in that it is not a living organism, but a preparation of inactive microorganisms that confer a benefit on the host (we are the host!) According to Dr. Hill, “postbiotics are deliberately inactivated microbial cells or cell components.” So how do they work?
While there is still much to learn, it is thought that postbiotics activate the immune system and they may also affect the gut microbiome and the ability to inhibit pathogens or the bad bugs.
One commercially available postbiotic, Immuse™, (Lactococcus lactis strain Plasma, aka, LC-PLASMA), signals and orchestrates immune cells in the small intestine to call other immune cells, like T and B cells to become activated to help support the immune system. Currently, over 15 human trials have been published using Immuse™ with 13 of those specifically on immune health. The studies that have been published do not specifically target older adults and to date, younger folks express more interest in products containing postbiotics. But as this is the new kid on the biotic block, older adults will most likely start taking an interest.
Postbiotics were first described in the 1940s and while most of us are familiar with pro-and prebiotics, postbiotics are having their moment in the immune supporting space. The Postbiotic “Immuse™” has been used in Japan for more than 10 years with good results supporting immune health. According to Karen Todd, registered dietitian and vice president global brand marketing, Kyowa Hakko USA, people of all ages want to improve wellness and improving immune health is high on the list for overall wellness.
There are several dietary supplements and soon there will be foods/beverages on the market that contain Immuse™ in the US, Europe, Mexico, and Southeast Asia, but in Japan products from drinks to breakfast cereals are being fortified with postbiotics. Keep an eye out for more research and new products on and with postbiotics and how they might help support our immune system to keep us healthy.
To learn more about postbiotics and Immuse™, click here. Check out this video on Immuse™
What Does it Mean for You?
If you gut could talk it would tell you to:
- Eat a healthy, plant-rich, fiber-rich diet.
- Eating more plants equals a greater diversity of healthy microbes in your gut.
- Aim for an increase in a specific type of fiber, prebiotic fiber, to improve GI function and overall well-being.
- Learn more about the emerging research on postbiotics.
For more information, check out these resources:
International Scientific Association for Probiotics and Prebiotics
Keep following the blog by clicking here. And keep reading for our next post, R is for Reducetarian. Chris and Bob are co-authors of Food & Fitness After 50 and have been working in nutrition and exercise science for more years than they can count! Chris is celebrating 50 years as a registered dietitian nutritionist this year.
