How to improve sleep through the diet?
How to improve sleep through the diet?
Sleep is a fundamental physiological need, yet sleep-related issues are increasingly common, driving many to seek healthcare, a clear sign of a growing problem in today’s society. Emerging research, however, highlights that the food we consume can greatly influence the quality of our sleep. So, how can we enhance our sleep by making more mindful dietary choices?
How Poor Sleep Affects Your Mind and Body
Poor sleep quality not only leaves us feeling tired and unfocused, but it also contributes to a range of mental health issues such as memory loss, depression, anxiety, and stress. Additionally, it increases the risk of developing cardiometabolic conditions such as obesity, diabetes, and hypertension (1).
What Happens When We Sleep?
Sleep isn’t just about closing your eyes and drifting off. It’s a complex process that occurs in four distinct stages: lightest sleep, light sleep, deep sleep, and finally, active sleep also called rapid eye movement (REM) sleep. The first three stages progressively lead to deeper and more restorative sleep. When sleep is inadequate, it can disrupt the balance and duration of these stages, ultimately diminishing the quality of our rest and impacting overall well-being (2).
The Role of Nutrients in Sleep
Diet plays a crucial role in both sleep quality and overall health. For instance, foods rich in tryptophan – an amino acid found in protein sources – can help to improve sleep by increasing its duration, enhancing efficiency, and reducing the time it takes to fall asleep (2). But how can tryptophan be so important?
Tryptophan is a precursor to both serotonin and melatonin, two key players in regulating sleep. The body converts tryptophan into serotonin, which then transforms into melatonin. But what exactly do these two chemicals do for sleep?
Serotonin, a neurotransmitter, plays a dual role in sleep regulation, as it is involved in processes necessary for both wakefulness and sleep. Its function is complex, but it appears that during the day, serotonin promotes wakefulness by keeping you alert. Additionally, it serves as a precursor to melatonin, making it essential for initiating sleep later in the evening.
Melatonin, often called the ‘sleep hormone,’ regulates the sleep-wake cycle. Its levels remain low during the day and naturally rise in the evening in response to darkness, signaling to your body that it’s time to sleep (3).
The Role of Gut Microbiota in Sleep
Recent research has highlighted another crucial factor influencing sleep: the gut microbiota. This complex community of microorganisms in our digestive system has a significant impact on the central nervous system. Disruptions in gut microbiota balance can lead to anxiety, depression, and sleep disorders (4).
Studies have shown that maintaining the homeostasis of gut microbiota is essential for improving insomnia. A disrupted microbiota can negatively affect sleep quality, but dietary strategies like probiotics or prebiotics offer promising solutions for improving insomnia and overall sleep quality (4).
Foods that Promote Better Sleep
To improve sleep, it’s beneficial to incorporate foods that are high in tryptophan into your diet. This includes animal products like beef, lamb, pork, poultry, and dairy, as well as in plant-based sources such as nuts, seeds, whole grains, and legumes. These foods can help increase sleep duration and efficiency, reduce the time it takes to fall asleep, and decrease nighttime awakenings (3).
Dietary patterns also play a role in sleep quality. High-carbohydrate diets are linked to shorter sleep onset latency and increased active sleep (5). A balanced diet rich in fresh fruits, vegetables—foods that are high in tryptophan and high in prebiotic fibers —can enhance sleep (6).
Conclusion
Improving sleep through dietary choices is a practical and effective approach to achieving better rest and overall health. By incorporating tryptophan-rich foods, maintaining a balanced diet, and supporting gut microbiota health, you can enhance your sleep quality and overall well-being. Remember, making small, mindful changes in your diet can lead to significant improvements in your sleep and daily life. So, why not start today and see the difference it can make for you?
Can Prebiotics and Probiotics relieve IBS symptoms?
Can Prebiotics and Probiotics help relieve IBS symptoms?
Last updated: September 20th, 2024
Prebiotics and probiotics are a key topic for people experiencing gastrointestinal problems. Researchers have conducted various studies regarding their influence on improving IBS symptoms. In this article, we will explain the different types of IBS and how prebiotics and probiotics may be beneficial in managing this condition.
What is IBS?
Irritable bowel syndrome (IBS) is a chronic condition that affects the quality of people’s lives and includes symptoms such as abdominal pain or discomfort, bloating, gas, constipation, and diarrhea [1].
Some studies have estimated that more than 9% of the worldwide population suffers from IBS, with women 1.5 to 3 times more likely to experience IBS symptoms [2].
To date, IBS causes are still unknown and some possible factors that are responsible for IBS, include physiological disturbances, genetics, and digestive motility [3]. Based on the abnormal manifestation of the bowel movements, IBS has four subtypes [4, 5].
- IBS-C: Constipation prevailing
- IBS-D: Diarrhea predominant
- IBS-M: Mixed of constipation and diarrhea
- IBS-U: Unspecified, when a patient does not belong to any of the above categories
Probiotics and IBS
Although the causes of IBS are still unknown, it has been suggested that an imbalance of the gut microbiota can be responsible for its occurance.
Probiotics are live microorganisms that confer a health benefit on the host by decreasing the harmful bacteria and supporting the gut’s natural bacteria [6]. If you want to increase the good bacteria in your body, various fermented foods and supplements include probiotics.
As for food, a few suggestions might be yoghurt, tempeh, kombucha and kimchi, while supplements usually include beneficial strains like Saccharomyces Boulardii, Bifidobacterium Bifidum, Bifidobacterium Lactis, Lactobacillus Acidophilus, and Lactobacillus Plantarum.
Research has shown that IBS symptoms can be improved by the daily consumption of Probiotics, even if the exact mechanism is still not completely understood [7]. Probiotics can act in different ways depending on the type of IBS and other factors such as age and gender [8].
It is proposed that Probiotics may improve IBS symptoms by [9]:
• Inhibiting the colonisation of pathogens in the gut
• Enhancing the gut barrier function
• Boosting the immune system
• Improving digestive functions
• Reducing inflammation in the gut and gas formation
What are prebiotics?
Prebiotics are non-digestible fibre compounds that are fermented by the gut microbiota, stimulating the growth and activity of beneficial bacteria in the gut [10]. To classify these compounds as prebiotics, they need to comply with three requirements [11]:
• be non-digestible and resistant to breakdown by stomach acid and enzymes in the human gastrointestinal tract
• be fermented by living microorganisms in the gut
• stimulate the growth and/or activity of beneficial bacteria (probiotics)
It is possible to combine prebiotics with probiotics to create synbiotic dietary supplements. You can read more about that here.
Prebiotics and IBS
Research into the role of prebiotics in managing IBS symptoms is conflicting and shows that the beneficial effect may be subjective and depend on the IBS and type.
For example, some studies found that soluble fibres such as psyllium and inulin may provide significant pain relief for IBS patients with constipation and/or diarrhoea. In contrast, other studies found that the effect is limited.
Prebiotics act by stimulating the growth of a bacterium that produces lactic acid called Bifidobacterium. Interestingly, Bifidobacterium has been associated with improved gastrointestinal symptoms in people with IBS. More specifically, this genus lowers the pH to desirable levels for beneficial microbes and undesirable levels for pathogenic bacteria
[12].
The consumption of specific prebiotics such as arabinoxylans from wheat can increase the amount of Bifidobacterium in the colon.
In addition, there are also molecules with known prebiotic activity, such as citrus-derived flavonoids. Research has shown that these compounds can reach the colon without being digested and are metabolised by the gut microbiota, stimulating the growth of beneficial bacteria..
These prebiotic flavonoids are different from prebiotic fibres because they are not fermented but rather deglycosylated by the gut microbiota. Furthermore, their ability to work at low doses is associated with their high tolerance as opposed to fibres. Finally, the lack of fermentation avoids gas formation and the resulting feeling of bloating and flatulence.
Multiple studies have shown better protection of gut mucosa against colonisation by pathogens and viruses. Also, citrus flavonoids allow greater production of short chain fatty acids (SCFA) like butyrate and propionate, important compounds for the immune system and metabolic functions.
The bottom line
IBS is a chronic condition that affects a large part of the world’s population.
There are some treatment strategies to reduce or eliminate symptoms, such as dietary modifications and lifestyle changes.
In many cases, probiotics and prebiotics may be beneficial in managing the IBS symptoms. However, the beneficial effect is subjective and depends on the IBS type. Therefore, it is essential to understand how dietary changes and supplementations affect the symptoms.
How can flavonoids improve gut health?
How can flavonoids improve gut health?
Last updated: September 6th, 2024
Flavonoids are polyphenols that exert beneficial effects in the body, improving gut health and boosting the microbiome. In this article, we will describe how flavonoids, and especially hesperidin and naringin, can change the gut microbiome composition, increase gut barrier function, enhance the immune system, and altogether improve gut health.
What are flavonoids?
Flavonoids are a group of phytonutrients (chemicals of plants) that are found in various fruits and vegetables. Flavonoids give color to fruits and vegetables, but are also found in cacao, coffee and tea. There are more than 6,000 types of flavonoids.
Flavonoids also have a wide range of beneficial effects, such as reducing chronic inflammation, and reducing risks associated with cancer and cardiovascular diseases (1, 2). Thus, implementing different flavonoids in your daily diet could be beneficial your health.
Flavonoids and gut health
Gut health and the gut microbiome have been gaining a lot of interest in the past years as important regulators of host health.
The gut barrier is because it acts as a physical defence against toxins and microorganisms. This barrier should remain intact to function properly.
Flavonoids may improve intestinal barrier function via inhibition of inflammatory proteins such as nuclear factor-kappa B (NF-κB), and via reduction of oxidative stress.
Flavonoids also contribute to the preservation of the intestinal tight junction barrier and structure, which is important for remaining the physical barrier for pathogens (3).
Flavonoids can stimulate short-chain fatty acids to increase gut health
Additionally, it is found that flavonoids can increase faecal short-chain fatty acids (SCFAs), which may be a result of increased SCFA production in the gut. SCFAs have different beneficial effects on the host and gut health. These benefits include serving as energetic fuel for intestinal epithelial cells, and improving intestinal barrier function (4, 5).
An important SCFA for gut health is butyrate. It can bind to G-protein-coupled receptors. Upon binding, different anti-inflammatory signalling pathways can be promoted in macrophages and dendritic cells, which are important in the immune system of the colon (6).
Thus, flavonoids can increase gut barrier function and SCFA production, and enhance the immune system via butyrate. Therefore, they are beneficial for gut health and it’s also shown in human studies that they can be used for inflammatory bowel diseases! (3)
Two flavonoids for gut health – What are hesperidin and naringin?
Hesperidin and naringin are flavanones, a subclass of flavonoids. These flavanones are mostly present in freshly prepared juices of citrus fruit, such as grapefruit, oranges and lemons. But it’s worth noting that hesperidin can be obtained in higher concentrations than naringin. Both compounds are even more abundant in the peels of these citrus fruits.
After oral consumption, hesperidin and naringin reach the colon almost completely intact, because they are difficult to degrade by the enzymes in the stomach and the small intestine.
This means the gut microbiota can digest them. They do this by releasing α-rhamnosidase, which converts hesperidin and naringin to hesperetin and naringenin. These metabolites are more bioavailable to the body, resulting in higher uptake by the gut into the blood, meaning they can be used by other tissues (7).
Hesperidin and naringin can feed specific bacteria, meaning they can influence the microbiome. It was shown that naringin could reduce microbial dysbiosis caused by a high fat diet in mice. This means that harmful bacteria were reduced and there was an increase in beneficial bacteria (8).
Hesperidin and naringin also play a role in immune system regulation. They can inhibit gut inflammation and oxidative stress by increasing antioxidant levels. By bringing gut inflammation down, the gut barrier stays intact as a physical defence against pathogens.
Hesperidin and naringin: Hero flavonoids of MicrobiomeX®
Hesperidin and naringin are the focus of many clinical trials performed by Solabia Nutrition. Their synergistic effect resulted in the development of MicrobiomeX®, a natural blend of extracts from Citrus sinensis and Citrus paradisi.
In vitro simulations of the human colon with the TIM-2 system showed that MicrobiomeX® could increase butyrate-producing bacteria Roseburia spp. and acetate-producing bacteria B. eggerthii (9). As mentioned before, butyrate is an important SCFA for gut health.
Besides in vitro studies, clinical trials have also been done on the butyrate-increasing properties of MicrobiomeX®. All clinical trials are available in the MicrobiomeX® White Paper.
It has also been found that by consuming MicrobiomeX® calprotectin levels went down, which could indicate that MicrobiomeX® helps to bring gut inflammation down.
MicrobiomeX® combines the benefits of the flavonoids hesperidin and naringin and is therefore an ideal ingredient for gut health support.
Solabia Nutrition sponsors the International Probiotic Conference
Solabia Nutrition sponsors the 17th International Scientific Conference on Probiotics, Prebiotics, Gut Microbiota and Health
Prague, here we come! Solabia Nutrition proudly sponsors IPC 2024 for the 3rd year in a row!
Solabia Nutrition Sponsors IPC Gut Health Conference 2024 for Third Consecutive Year
Solabia Nutrition announces its continued sponsorship of the IPC Gut Health Conference for the third consecutive year. This scientific conference brings together leading experts, researchers, and business professionals in the field of gut health to share the latest advancements and innovations.
As a global leader in nutritional solutions, Solabia Nutrition is dedicated to advancing gut health research and providing cutting-edge ingredients that support microbiome health, gut barrier integrity, SCFA production and IBS symptoms reduction. Our ongoing partnership with the IPC Gut Health Conference underscores our commitment to fostering collaboration and knowledge exchange within the scientific community.
This year’s conference promises to be an exceptional platform for discussing the latest research in the area, emerging trends, and practical applications in gut health. Attendees can look forward to insightful presentations and networking opportunities that will drive the future of gut health science.
About Solabia Nutrition
Solabia Nutrition, based in Maastricht, Netherlands is part of the Solabia Group and has developed a range of proprietary bioactive ingredients for the nutrition and healthcare industry. We focus on the development of innovative ingredients from plants and microalgae that address active living and healthy ageing. Our goal is to provide the nutrition and healthcare industry with science-based innovations that confer a real health benefit to consumers.
Feel free to contact via contact@solabia.com for more information on the possibilities our ingredients have to offer.
Meet us - Nutriform Business Days 2024
Meet us at Nutriform Business Days 2024
Our team is looking forward to attending Nutriform Business Days again this year!
We are pleased to visit the Nutriform Business Days from 18th till 20th June 2024 in France. Let’s meet and explore our range of premium health ingredients. Book a meeting below:
Book a meeting!
If you are in search for the perfect ingredient to finish your product formula, our booth is the right place to stop by. Our ingredients are extracted via clean production processes from specific raw materials. We introduce a few examples here:
- AstaPure® contains natural astaxanthin for cellular health. This powerful anti-oxidant is a great fit for an anti-aging product formula.
- AlgaSense®, a whole powder from micro algae, is the perfect fit for products targeting stress management, relaxation and mental health.
- Our award-winning Bonolive® is 100% natural extract from freshly pruned olive leafs, targeting women’s health and more specifically women in menopause. Bonolive® is fully backed-up by science and is the winner of the Innovation in Women’s Health Award by NutraIngredients!
- Brainberry® is our well-known aronia extract for brain fitness. As a true winner of the Nootropics Ingredients Idol award in 2023, Brainberry® is clinically-validated to boost focus, memory and eye-hand coordination.
- WATTS’UP® is a citrus extract with high bioavailability of Hesperidin. Clinical data showcases the benefits of WATTS’UP® for endurance and strength.
Why are immature oranges a sustainable source for citrus extracts?
Why are immature oranges a sustainable source for citrus extracts?
Last updated: May 3rd, 2024
Nature is fascinating and citrus trees are no exception. These fruit-bearing trees, known for their refreshing oranges, have a remarkable way of sustaining themselves through a process of natural selection, which is better known as the fruit drop. In this article, we will explore what immature oranges are, shedding light on their origin, the growth process of orange trees, and the sustainable practices employed by nature itself.
Orange trees grow more oranges than they can sustain
During the summer, an orange tree bursts into a profusion of flowers, each one holding the promise of an orange. However, the tree faces a conundrum. It cannot possibly sustain all the blossoms it produces, as doing so would drain its resources and hinder its overall health. Consequently, the tree must decide on the number of oranges it can support adequately.
This decision is made by looking at which oranges the tree wants to fully grow and dropping the immature oranges that it decides are no longer able to grow.
Why does an orange tree drop immature oranges?
As the oranges begin to develop, the tree undergoes a natural selection process. It assesses its capacity to sustain the growing fruits and makes calculated choices to ensure its long-term well-being.
At this early stage, the tree drops the tiniest, most immature oranges, which are often just a few millimetres in size. This process is called fruit drop [1].
Fruit drop occurs when a fruit tree produces more fruits than it can adequately support to maturity. The tree goes through a natural thinning process in which it sheds a certain number of immature or underdeveloped fruits. This thinning is essential for the tree to allocate its resources efficiently and ensure that the remaining fruits have enough nutrients and energy to reach maturity.
Several factors can contribute to fruit drop. Some of the common reasons include:
1. Limited resources: The tree may not have enough resources, such as water, nutrients, or sunlight, to support the growth of all the fruits it has set.
2. Competition: When there are too many fruits on a tree, they may compete with each other for resources, leading to the shedding of some fruits.
3. Pollination and fertilization issues: If pollination or fertilization processes are incomplete or unsuccessful, the tree may drop the unfertilized or poorly developed fruits.
4. Environmental factors: Adverse weather conditions, such as frost, extreme heat, drought, or strong winds, can also cause fruit drop.
5. Disease or pest infestation: Certain diseases or pest attacks can result in the dropping of fruits as a defence mechanism by the tree [2]
Fruit drop is a natural mechanism that helps the tree optimize its resources and produce healthier fruits. It is a common occurrence in many fruit-bearing trees, and growers often expect some level of fruit drop during the growing season.
Immature oranges: a sustainable source of citrus extract
Though the tree drops the immature oranges to sustain other oranges, this does not mean that the immature oranges are not full of nutrients. On the contrary, these immature oranges have very high levels of the hero-compound hesperidin that Solabia Nutrition’s citrus extracts are standardized for.
To utilize their potential, these immature oranges must undergo a specific drying process. The moisture is carefully removed, transforming them into dried fruits. Once the oranges are fully dried, the extraction process begins, unlocking the hesperidin. This compound is a type of flavonoid that has many beneficial health effects.
The process of getting immature oranges is not only sustainable because the fruit drop is a natural process, but also because of the way pests are controlled via biological control [3].
How biological control preserves the quality of the immature oranges
A sustainable practice employed by orange tree farmers is biological control, which involves the deliberate use of natural enemies to combat pests. Instead of relying on harmful pesticides, farmers harness the power of nature’s allies to protect their citrus trees, including the immature oranges.
Beneficial insects, such as ladybugs and lacewings, are introduced into the orchards to prey on pests like aphids and caterpillars that can harm the immature oranges. This method, known as biological control, helps maintain a balance in the ecosystem by reducing pest populations naturally and safeguarding the growth of immature oranges.
By embracing this approach, farmers can minimize the use of pesticides, thereby protecting the environment and preserving the health of the citrus trees and their valuable immature oranges.
This sustainable practice not only ensures the quality of the oranges but also fosters a harmonious relationship between agriculture and nature, promoting a healthier and more environmentally friendly farming system.
The most interesting part of immature oranges: Hesperidin
Hesperidin, a bioactive compound found abundantly in citrus fruits like oranges, possesses numerous health benefits. It’s a powerful flavonoid that has been extensively studied by Solabia Nutrition for its effect on gut health and in its micronized form: its effect on sports performance.
By utilizing the immature oranges’ dried form, the extraction process harnesses hesperidin’s potency, providing an eco-friendly and sustainable approach to its production.
During Solabia Nutrition’s visit to the orange fields in Spain that are the source of the immature oranges for our extracts, we had the privilege of learning about the orange trees’ natural fruit drop from our orange farmer.
The dried immature oranges, sourced from these carefully selected fields, serve as the foundation for our citrus extracts. By partnering with nature and respecting its processes, we strive to provide ingredients that are not only of the highest quality but also sustainably produced.
MEET US - VitaFoods Europe 2024
Meet us at VitaFoods Europe 2024
Solabia Nutrition is exhibiting again at VitaFoods Europe 2024 in Geneva! We are looking forward to welcoming you to our booth H142!
We are looking forward to exhibiting at VitaFoods Europe from May 14th to 16th, 2024. Come visit us at booth H142 and explore our range of premium health ingredients.
This year, we are also organising a Hydration Station to showcase the natural taste and color of our water-soluble ingredients. You will have the opportunity to try some creative cocktails in our own bar area!
Book a meeting!
If you are in search for the perfect ingredient to finish your product formula, our booth is the right place to stop by. Our ingredients are extracted via clean production processes from specific raw materials. We introduce a few examples here:
- AstaPure® contains natural astaxanthin for cellular health. This powerful anti-oxidant is a great fit for an anti-aging product formula.
- AlgaSense®, a whole powder from micro algae, is the perfect fit for products targeting stress management, relaxation and mental health.
- Bonolive® is our 100% natural extract from freshly pruned olive leafs, targeting women’s health and more specifically women in menopause. Bonolive® is fully backed-up by science, researched by women for women.
- Brainberry® is our well-known aronia extract for brain fitness. As a true winner of the Nootropics Ingredients Idol award in 2023, Brainberry® is clinically-validated to boost focus, memory and eye-hand coordination.
- WATTS’UP® is a citrus extract with high bioavailability of Hesperidin. Clinical data showcases the benefits of WATTS’UP® for endurance and strength.
MEET US - Barcelona 2024
Meet us at Nutraceuticals Europe 2024
Solabia-BioActor is an exhibitor at the first tradeshow for 2024 – the summit and expo Nutraceuticals Europe in Barcelona! We are looking forward to being there and start the year with new meeting and networking!
Our team is looking forward to exhibiting at Nutraceuticals Europe on 6-7th March, 2024. You are welcome to visit us at booth G60 and discover our range of premium health ingredients.
If you are looking for the perfect ingredient to finish your product formula, our booth is the right place to stop by. Our ingredients are extracted via clean production processes from specific raw materials. We introduce a few examples here:
- Actiful®, a complex of Mediterranean fruits for energy and healthy aging, is clinically validated to support blood flow and improve mental wellbeing. It is a great addition to products targeting healthy lifestyle and vitality.
- AlgaSense®, a whole powder from micro algae, is the perfect fit for products targeting stress management, relaxation and mental health.
- Bonolive® is our 100% natural extract from freshly pruned olive leafs, targeting women’s health and more specifically women in menopause. Bonolive® is fully backed-up by science, researched by women for women.
- Brainberry® is our well-known aronia extract for brain fitness. As a true winner of the Nootropics Ingredients Idol award in 2023, Brainberry® is clinically-validated to boost focus, memory and eye-hand coordination.
Book a meeting!
What are prebiotics? Types and health benefits
What are prebiotics? Types and health benefits
Last updated: February 22nd, 2024
Prebiotics are a big topic in nutrition these days. As with probiotics, their relationship with human health has gathered a lot of interest in recent years. Prebiotics are compounds derived from non-digestible carbohydrates that confer health benefits to the host by selectively stimulating the growth of intestinal bacteria.
What are prebiotics?
Prebiotics are non-digestible food ingredients that confer health benefits to the host by selectively stimulating the growth and/or activity of a limited number of our intestinal bacteria [1].
Fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), and trans-galacto-oligosaccharides (TOS) are the most common prebiotics.
Fermentation of prebiotics by gut microbiota produces short-chain fatty acids (SCFAs), such as lactate, butyrate, and propionate. These SCFAs have multiple beneficial effects on the body and gut health, as SCFAs are small enough to enter blood circulation through gut cells.
The difference between probiotics and prebiotics is that, while probiotics are beneficial bacteria, prebiotics are the food for these bacteria. Both are important for human health, but they have different roles. Probiotics are live bacteria and prebiotics are compounds derived from non-digestible carbohydrates such as fibre.
What are the different types of prebiotics?
There are various types of prebiotics. These include:
• Fructans such as inulin and fructo-oligosaccharides (FOS) can promote directly or indirectly several bacterial species.
• Galacto-oligosaccharides (GOS) can greatly stimulate Bifidobacteria and Lactobacilli, as well as Enterobacteria, Bacteroidetes and Firmicutes to a lesser extent [2].
• Hemicellulose-derived oligosaccharides such as arabinoxylans. Arabinoxylans could produce a strong prebiotic activity, in particular bifidogenic.
• Starch and glucose-derived oligosaccharides, a type of starch resistant to small intestine digestion, can stimulate the production of butyrate, a short-chain fatty acid (SCFA) [3]. Polydextrose, a glucose-derived oligosaccharide, can also stimulate Bifidobacteria [4].
• Pectic oligosaccharides (POS): some oligosaccharides come from a polysaccharide called pectin. This type of oligosaccharide is called pectic oligosaccharide (POS).
• Non-carbohydrate oligosaccharides: although carbohydrates are more likely to meet the criteria to be considered prebiotics, there are other compounds not classified as carbohydrates, but that can be classified as prebiotics, such as some flavanols [5].
Did you know you can combine prebiotics and probiotics to create synbiotic dietary supplements? Read more about that here!
What are the health benefits of prebiotics?
Research shows that prebiotics have a beneficial effect on gut health, which is directly linked to overall well-being. In addition, prebiotics exert their positive effects via the following pathways:
• Microbiota support: prebiotics provide energy sources to gut microbiota. This way, they are able to modulate the function and composition of these microorganisms [6].
• Immune system modulation: SCFAs have multiple benefits for the immune system, such as increasing antibody responses towards pathogens [7].
• Colorectal cancer risk reduction: fermentation products of probiotics, such as butyrate, have possible protective effects against the risk of colorectal cancer [8].
• Infants gastrointestinal disorder prevention: prebiotics can redice the risk of development of necrotizing enterocolitis in preterm infants [9].
• Skin irritation conditions: the risk of development and the severity of atopic dermatitis [10, 11] could decrease after prebiotic intake.
• Cardiovascular diseases (CVD) risk reduction due to the potential of prebiotics to reduce inflammatory markers and improve lipid profile [7].
How can I add prebiotics to my diet?
Prebiotics play an important role in human health, so it is important to consume them. They can be found in foods that are high in fibre, such as vegetables, fruits, legumes and whole-grain products. Foods that are high in prebiotic fibre include:
• Wheat
• Soybeans
• Oats
• Bananas
• Tomatoes
• Berries
• Asparagus
• Garlic
• Leeks
• Onions
• Chicory
Another option to increase prebiotic intake is supplements, purchased in health food stores and online. They are usually available in capsule form, in powder blends or even in bars.
Prebiotics are generally considered safe. They can have some minor side effects, such as diarrhea, bloating and flatulence. However, prebiotics’ chain length is the main parameter related to the development of these side effects.
Prebiotics with a shorter chain length have more side effects because they ferment earlier and more rapidly, while longer chain prebiotics – such as arabinoxylans from wheat– ferment slowier.
Exploring the power of postbiotics: benefits and uses
Exploring the power of postbiotics: benefits and uses
Currently, probiotics and prebiotics are widely known for their favorable impact on gut health. More recently, the focus has expanded to include postbiotics, which encompass products or byproducts generated through microbial fermentation and are also acknowledged for their health advantages. Nevertheless, these postbiotics remain unfamiliar to most consumers. Dive into our new blog to find out more!
What are postbiotics?
Gut health is key to your overall well-being and there are many ways to support your gut health. Prebiotics and probiotics are well-known, but what about probiotics?
Postbiotics encompass a class of substances defined as “preparations containing non-living microorganisms or their components, which bring about positive health effects for the host.” In simpler terms, they refer to the byproducts or metabolic products that result from the fermentation processes of bacteria.
This category of postbiotics encompasses various kinds of compounds. Among them are short-chain fatty acids, known for their multiple health advantages, as well as fragments of microbial cells, functional proteins, extracellular polysaccharides, cell lysates, and teichoic acid.
In contrast to probiotics, postbiotics offer health benefits without requiring a live state. This characteristic contributes to their stability compared to the live bacteria they originate from. [1]
Why should I use postbiotics?
A question on your mind might be: why should you consider postbiotics when you’re already using pre- and probiotics?
It’s crucial to recognize that everyone’s gut microbiota composition differs. As a result, the way various components are processed can vary from person to person.
This means that the impact of probiotics and prebiotics on health can differ among individuals. A way to control for this is by consuming postbiotics. You are then directly taking the beneficial components, so differences in microbiota composition don’t have an effect in this case.
If you’re interested in learning more about prebiotics, you can refer to this article. Alternatively, if you’re already familiar with prebiotics, you might find this article on synbiotics to be of interest!
What are the advantages for health that postbiotics offer?
Research indicates that postbiotics can bring forth a range of health benefits, including:
Balancing the microbiota: Elements found in postbiotics, like butyrate, a type of short-chain fatty acid, prove advantageous for maintaining gut health. [2]
Influencing the immune system: Butyrate has the ability to trigger the generation of T cells within the intestinal tract, thereby aiding in the regulation of immune responses. Additional components, such as fragments of microbial cell walls, can enhance the production of cytokines—chemical messengers that mitigate inflammation and bolster immune reactions. [2,3]
Shaping metabolic processes: Short-chain fatty acids such as propionate play a role in enhancing insulin sensitivity and glucose tolerance. Simultaneously, butyrate spurs the generation of an antioxidant called glutathione. [1,2]
Assisting in weight loss: Short-chain fatty acids could contribute to weight loss by influencing eating behaviors. This is attributed to the release of hormones that induce a sense of fullness. [1]
Easing symptoms of irritable bowel syndrome (IBS): In a study involving 443 individuals with IBS, the administration of orally ingested, heat-inactivated Bifidobacterium bifidum, a postbiotic, notably alleviated IBS-related symptoms such as abdominal pain, discomfort, bloating, and irregular bowel habits. [4] Curious to read about the effect of pre- and probiotics on IBS symptoms? Read more here!
Potential additional advantages: Administering inactivated lactic acid bacteria orally might aid in eradicating Helicobacter pylori infection, addressing chronic unexplained diarrhea, and mitigating the adverse impacts of stress. [1]
How can I incorporate postbiotics into my diet effectively?
Postbiotics might not be as readily available as probiotics and prebiotics, but you can acquire them from health food stores or online retailers. They are generally regarded as safe and well-tolerated.
Given that postbiotics are a product of bacterial fermentation within your gut, you can enhance their production by consuming foods abundant in probiotics and prebiotics. Probiotic-rich options include fermented foods like yogurt, kefir, tempeh, and kombucha. For prebiotics, focus on incorporating high-fiber foods into your diet, such as vegetables and whole-grain products.
