Postbiotics

As you most likely know by now, our gut bacteria play a significant role when it comes to influencing our health. You may have heard of probiotics, the beneficial bacteria that reside in our gut and can be found in fermented foods. Or prebiotics, AKA dietary fiber. Fiber passes largely undigested until it hits our colon. This is where most of our microbes reside and it’s here they digest fiber. Now, there’s a new kid on the block, postbiotics. After bacteria digest that fiber, they produce byproducts that are being termed postbiotics.

One definition of postbiotics is “substances released by or produced through the metabolic activity of the microorganism which directly exert beneficial effects to the host” (us). Researchers have identified many different postbiotics ranging from vitamins including Vitamin B12 and Vitamin K2 as well as a short chain fatty acid called butyrate. Butyrate is one of the preferred fuel sources for colon cells. It exerts gut healing properties and can even help prevent colon cancer. These different byproducts contribute to improved glucose metabolism, weight loss, mental health, immune function, and decreased inflammation.

You can get more postbiotic benefits by incorporating more prebiotic and probiotic foods into your diet. You likely already enjoy many of these foods in your diet. These delicious foods include oatmeal, berries, beans, garlic, artichoke, Greek yogurt, kombucha, and fermented pickles.

There are a few instances where prebiotic and probiotic foods may actually cause you to feel worse. Be sure to consult your health care provider if you find this applies to you.

Roasted Pumpkin Seeds

For many people, roasting pumpkin seeds is part of the pumpkin carving experience. The white seeds found in the carving pumpkin are unlikely to resemble the ones found in stores, called pepitas. Pepitas do not contain the hard outer shell and come from specific varieties of pumpkins. The outer shell is loaded with fiber, providing approximately double the fiber content found in pepitas. All pumpkin seeds are high in minerals like zinc, which is important for maintaining immunity. They are also high in magnesium, which is involved in over v300+ biochemical reactions including energy production and relaxation.

A quick rinse, a touch of oil, an oven set to 350 degrees and your choice of seasoning is all you need to make this nutrient dense snack. Here are a few ideas: everything bagel, smoky paprika, pumpkin spice, garlic and rosemary. You can also roast seeds from other squashes such as butternut. When the butternut squash is almost done roasting with only 10-minutes left, throw in the seeds. Then use them to top a grain bowl or salad for an unexpected crunch.