Pro- VS Pre- VS Post-biotics (and how to incorporate fermented foods)
FUNCTIONAL FOODS
Fermented foods have been produced for centuries in nearly every culture to preserve & improve digestibility of food.
They are considered "functional foods" because they support a healthy gut microbiome, which mediates the health of the body as a whole.
BENEFITS OF FERMENTED FOODS
increase nutrient bioavailability
improve gut barrier function
boost mood & brain health
support cardiovascular & metabolic health
improve glucose sensitivity
reduce inflammation
regulate immunity
1. PREBIOTICS
"organisms Eat"
indigestible carbs that feed beneficial microbes
obtain from a variety of plant foods
2. PROBIOTICS
"Organisms"
live bacteria & yeast with health benefits
quantity, species, and viability vary by product
3. POSTBIOTICS
"organisms Secrete"
compounds synthesized by beneficial microbes
ex: short-chain fatty acids, vitamin Bs & K, GABA, exopolysaccharides, etc
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References
Aslam, H., Green, J., Jacka, F. N., Collier, F., Berk, M., Pasco, J., & Dawson, S. L. (2020). Fermented foods, the gut and mental health: a mechanistic overview with implications for depression and anxiety. Nutritional Neuroscience, 23(9), 659–671.
Gänzle, M. (2022). The periodic table of fermented foods: limitations and opportunities. Applied Microbiology and Biotechnology, 106(8), 2815–2826. https://doi-org.uws.idm.oclc.org/10.1007/s00253-022-11909-y
Guzel-Seydim, Z. B., Gökırmaklı, Ç., & Greene, A. K. (2021). A comparison of milk kefir and water kefir: Physical, chemical, microbiological and functional properties. Trends in Food Science & Technology, 113, 42–53. https://doi-org.uws.idm.oclc.org/10.1016/j.tifs.2021.04.041
Lee, N.-K., Han, K. J., Park, H., & Paik, H.-D. (2022). Effects of the Probiotic Lactiplantibacillus plantarum KU15120 Derived from Korean Homemade Diced-Radish Kimchi Against Oxidation and Adipogenesis. Probiotics and Antimicrobial Proteins, 1–10. https://doi-org.uws.idm.oclc.org/10.1007/s12602-021-09885-2
Leeuwendaal, N. K., Stanton, C., O’Toole, P. W., & Beresford, T. P. (2022). Fermented Foods, Health and the Gut Microbiome. Nutrients, 14(7). https://doi-org.uws.idm.oclc.org/10.3390/nu14071527
Salehi, S. O., Karimpour, F., Imani, H., Ghatee, M. A., Pirouze, M., & Bahramfard, T. (2022). Effects of an Iranian traditional fermented food consumption on blood glucose, blood pressure, and lipid profile in type 2 diabetes: a randomized controlled clinical trial. European Journal of Nutrition, 1–9. https://doi-org.uws.idm.oclc.org/10.1007/s00394-022-02867-2
Shankar, T., Palpperumal, S., Kathiresan, D., Sankaralingam, S., Balachandran, C., Baskar, K., Hashem, A., Alqarawi, A. A., & Abd_Allah, E. F. (2021). Biomedical and therapeutic potential of exopolysaccharides by Lactobacillus paracasei isolated from sauerkraut: Screening and characterization. Saudi Journal of Biological Sciences, 28(5), 2943–2950. https://doi-org.uws.idm.oclc.org/10.1016/j.sjbs.2021.02.030
Wang, P., Feng, Z., Sang, X., Chen, W., Zhang, X., Xiao, J., Chen, Y., Chen, Q., Yang, M., & Su, J. (2021). Kombucha ameliorates LPS-induced sepsis in a mouse model. Food & Function, 12(20), 10263–10280. https://doi-org.uws.idm.oclc.org/10.1039/d1fo01839f
Zubaidah, E., Susanti, I., Yuwono, S. S., Rahayu, A. P., Srianta, I., & Tewfik, I. (2020). The combined impact of sauerkraut with Leuconostoc mesenteroides to enhance immunomodulatory activity in Escherichia coli-infected mice. European Food Research and Technology, 246(9), 1889–1893. https://doi-org.uws.idm.oclc.org/10.1007/s00217-020-03540-w