In August 2020, Frederica launched the third issue of her print magazine, where nutritionist Lillian Barros explained that probiotics consist of "microorganisms (good bacteria) that, when administered in adequate amounts, confer various benefits to our health." The external environment— stress , pollution, and diet—can alter the balance of bacterial concentrations in our intestines. And inadequate nutrition, overwork, lack of rest, and environmental aggressions are often responsible for these imbalances. Therefore, "replenishing probiotics is essential to restoring balance and overall harmony," and to this end, we can seek these components in "fermented foods (yogurt, milk, sauerkraut, miso, kefir , kombucha, etc.) or in supplements."
In the words of the nutrition expert, "each individual has a unique microbiota, which is composed of billions of microscopic organisms living in the body. And depending on each person's lifestyle and diet, the various bacterial populations may be in greater or lesser numbers, influencing the functioning of our body and our health." The fact is that, recently, the central topic of nutritional conversations is not limited to probiotics—there are also prebiotics and postbiotics. But, after all, what distinguishes the three?
In an article published in 2020, GQ Brasil interviewed two pharmacists — Dr. Cláudia Coral and Dr. Joyce Rodrigues — where they explain that "probiotics are live microorganisms that have the ability to rebalance the intestinal microbiome"; that "postbiotics are products of the metabolism of these probiotics that, due to their bioactivity, can mimic the beneficial effects of probiotics"; and that "prebiotics are substances that serve as food for microorganisms, positively influencing their development (functioning as food for good bacteria)."
Simply put, there's a symbiotic relationship between them all: prebiotics precede probiotics, which precede postbiotics. Postbiotics, in turn, promote the use of prebiotics. "They can be consumed in the form of fiber-rich foods or supplemented with purified prebiotic fiber." The combination of different probiotics can also bring us numerous benefits, enabling, for example, the production of specific neurotransmitters capable of making us more relaxed in moments of greater tension.
Benefits of postbiotics for the skin
According to Joyce Rodrigues, "postbiotics act as skin cleansers, as they are highly beneficial for balancing the microbiome, which is responsible for regulating the human immune system in inflammatory conditions, and can alleviate this process as a whole." On the skin, postbiotics "act to boost the bacteria needed to achieve a balanced microbiota (the set of microorganisms naturally associated with certain tissues)." Through this balance, "it is possible to control problems such as acne, for example."
When it comes to microbiota health, "postbiotics are the latest technology developed" to "balance the microorganisms present on the skin," Joyce Rodrigues told GQ Brasil, adding that "acne and skin blemishes reflect a reduction in antimicrobial protection and an imbalance in the skin microbiota, and this is where postbiotics act." In addition to cleansing the skin and removing harmful bacteria, they also "stimulate what each skin needs to balance it." The result? A healthier appearance and greater inflammation control.
In the same publication, Claudia Coral clarifies that "it is not possible to naturally increase the production of postbiotics, as postbiotics are a product of a microorganism's metabolism. Through a healthy diet, it is possible to improve intestinal health, but supplementation with prebiotics and probiotics helps a lot, since we don't always eat well."
Antimicrobial properties
Both probiotics and postbiotics provide the gut with an ecosystem that favors the growth of beneficial bacteria, preventing the proliferation of infectious bacteria. The "replacement effect," combined with the bacteria-fighting properties of postbiotics, helps combat certain infections.
Blood sugar reduction
An imbalance in gut microbes has been shown to contribute to obesity and insulin resistance. One study found that a postbiotic bacterial component (PBM) alleviated glucose intolerance by increasing insulin sensitivity. This postbiotic appears to play an important role in combating diabetes.
Sources of postbiotics
According to Meridian Chiropractic Health Center—an American functional medicine center specializing in herbal medicine and specifically designed functional food programs—since postbiotics are a byproduct of probiotic fermentation, probiotics are the direct source of postbiotics. Therefore, foods that can help increase the concentration of postbiotics in the gut include:
1. Yogurt;
2. Kefir ;
3. Sourdough bread;
4. Soft cheeses;
5. Whey;
6. Pickles ;
7. Tempeh .
Postbiotics can also be produced and extracted in laboratories for therapeutic use, in addition to being administered through supplementation. These live microorganisms may be the next promising component of dietary health improvement. However, taking a supplement designed to increase postbiotic concentration won't translate into significant health improvements without making significant lifestyle changes. Choose nutrient-rich, low-calorie foods, drink water, and exercise, as only this combination of actions will strengthen all the goals related to a healthier and more balanced life.
