Gut Check: Postbiotics and the Microbiome

Over the past few years, there’s been a wave of research and news surrounding the impact of what we eat on our gut microbiome and digestive health. From Greek yogurt to probiotic-boosted chocolate to dietary supplements aimed at supporting digestive health, the options for nurturing the bacteria living in our gastrointestinal tract are seemingly endless. And more recently, there’s been a new addition to the conversation around gut health: Postbiotics. This article explains what postbiotics are, how they’re used, and what we know about their potential health benefits. What are postbiotics? To better understand postbiotics, let’s recall what we know about other gut-health-related terms. Prebiotics are substances in foods that humans can’t digest—mainly dietary fiber—that become food for the millions of bacteria living in our stomach and intestines. Also known as probiotic microorganisms, these gastrointestinal bacteria ferment prebiotics. The end products of the fermentation process are postbiotics. Postbiotics are not useless waste products—instead, they are bioactive, meaning they can have beneficial effects on our bodies and our health. Spurred on by growing awareness and the increasing use of the term “postbiotics” in research and in commercial products, in 2021 the International Scientific Association of Probiotics and Prebiotics (ISAPP) formally defined a postbiotic as a “preparation of inanimate microorganisms and/or their components that confers a health benefit on the host”. What are some examples of postbiotics? There are many different types of postbiotics, ranging from familiar nutrients like vitamin B12, vitamin K, folate and some amino acids—yes, these nutrients can be made by our gut bacteria!—to less-familiar varieties like short-chain fatty acids, enzymes, lipopolysaccharides, fragments of bacterial cell walls, bacterial lysates, and cell-free supernatants. What are the health effects of postbiotics? The health effects of postbiotics have been studied both for prevention and treatment of certain health conditions. In humans, evidence […]

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12 Nutrient-Dense, Shelf-Stable Foods To Include in Your Shopping Cart

It’s helpful to have a mix of fresh, frozen, canned and packaged foods in your kitchen for all of your cooking and eating needs. Today we’re spotlighting twelve nutrient-dense, shelf-stable foods to include on your shopping list. These foods in particular can aid in reducing the frequency of your grocery trips and can translate to less food (and money) being wasted. Read on to see our list of foods that will keep you stocked and ready for several weeks to months (or more!). Potatoes contain vitamin C, potassium, folate and vitamin B6 and come in many shapes, sizes and colors. Choose from red, white, fingerling, sweet potatoes and more. Depending on the type, potatoes should last 2–5 weeks if stored in a cool, dry, dark place, such as a pantry cabinet, or several months if stored 43-60°F. Like potatoes, onions contain vitamin C, potassium and vitamin B and come in a few different varieties. Onions will last 1–2 months if stored properly in a cool, dark, place. But don’t store them in the same place you store your potatoes; the gases these foods give off can cause one another to spoil more quickly. Apples contain vitamin C and potassium, offer a wide variety of flavor profiles and can be used in all kinds of dishes—from breakfasts to lunches, dinners and snacks. Fresh apples will keep well at room temperature on the counter for 5–7 days or will last up to six months if stored at 30–40°F. Oats are a whole grain, a source of (soluble and insoluble) fiber and contain many vitamins and minerals, including manganese, phosphorus, copper, vitamin B1, iron, selenium and magnesium. This heart-healthy option will last in your pantry for up to two years. Of course, always be mindful for any signs of spoilage (e.g. mold or […]

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Tips on how to read and adhere to expiration labels on food.

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