So welcome! I'm Taylor one of the Dietitians
and Nutrition Consultants
with the Diet Vs Disease Team.
And I'm live today to talk to you
guys about prebiotics, probiotics and postbiotics.
Those are often Buzz words we hear a lot.
So I wanted to make sure you knew what those meant,
why they can be important, and also you guys
submitted a few questions around which type
of pre or probiotics, may you need, and if so,
should that be coming from supplement? So I'll
also dive into that a little bit later on.
So to start, I wanted to make sure that you are familiar.
Again, what, prebiotics, probiotics and postbiotics are.
So I'll start with prebiotics,
prebiotics are the food for the healthy bacteria
and microorganisms that live within our digestive
tract, probiotics part 2. So prebiotics can
be really helpful for keeping our probiotics
or those healthy microorganisms within our gut healthy.
With that being said, they also help to foster
A good microbiomes and have lots of other benefits
too, but I won't dive into that today. So prebiotics
feed are probiotics. They are the food for our
healthy bacteria, probiotics. When are probiotics,
or those healthy organisms, eat prebiotics.
They have waste per se, waste that's really
good for us called postbiotics. Those postbiotics
give us a lot of awesome health benefits. And
those postbiotics or the bacterial or organism waste per se
helps us in a lot of our different symptom
management. Helps keep a nice healthy gut. Nice healthy
gut mucosal lining and so, you'll often see
a lot of people advertising for postbiotics.
With that being said, that's not necessarily
something we need, if we can help foster, good
prebiotics, and probiotics will have a lot
of natural good postbiotics as well. So, the
benefits of fostering all three is that we keep
a nice balance. If we think of it like a garden,
the earthworm's being the good probiotics
in our digestive tract, prebiotics would be fertilizer.
And some of the water we perhaps feed those earthworms
and provide a good environment. And then the
postbiotics are going to be the waste from the
earth worms that can create a nice rich garden
environment for things to grow in as well. And
so that's why we want to make sure we have a good
balance of all three within our digestive tract. Hello
I see, we a few lives. So please make sure to comment
or say hello. And let me know if you have questions
throughout a few more people are joining. And
yeah, so that's where all three of those. So
now what should we supplement? When do we need
supplements? And when do we not need supplements?
So with prebiotics, ideally, I like people
to get these from foods as opposed to from supplements.
The reason why is eating a wide variety of nutrients.
I see a few waves. Hello from Corey and a wave from Sahara.
Hello! Hello! Thank you guys for joining.
And with prebiotics if we're able to get it from
a wide variety of food. We're also then maximizing
or getting good antioxidants, vitamins, minerals,
which can be really valuable as well for our health.
Additionally, Prebiotic supplements are
often very High FODMAP. So if you're following
a Low FODMAP diet, Prebiotic supplements are
going to cause a lot of symptoms potentially for you.
And so for able to incorporate things like banana
ideally in that Yellow range because if they're too
green or too brown, they can have fructose or
fructans in it. But that banana is
going to be a good source of prebiotics. Eggplant as well.
We want to be cautious with the portion as they can
be a Higher FODMAP. Has really good prebiotics. Tomato
ideally not roma tomato. That's Higher FODMAP,
but a plum tomato or kind of those typical round
grocery store tomatoes can be a really good
prebiotic as well, cautious with portions.
Some gluten-free whole grains and I should
clarify that gluten-free doesn't always mean Low FODMAP.
However, a lot of group, gluten-free whole
grains, don't have that fructans in it that
can trigger symptoms for people. Canned lentils as well.
Canned are going to be a little bit lower FODMAP
than other lentils that are going to be a little
bit higher, especially since the FODMAPs
leach out into the liquid and can drain away.
Those can be some examples of different foods
and variety of foods to get your good prebiotics
in. If you are purchasing a probiotic supplement,
be really cautious that it's not really high
inulin, which is a common prebiotic that can
often trigger symptoms. And you may have to
be a lot lower than what the recommended package says.
If you're also low FODMAP or a triggered by some
of those compounds. So, the second question
that I was asked, is what probiotic supplement
should I take? Now again, ideally we have good
prebiotics and we're able to nurture our gut microbiome,
naturally. However, sometimes probiotics
supplements are needed. If we are needing
probiotic supplements. We really want to target
the specific symptom or digestive concern we have.
So for example, we don't necessarily want a
mix strain of 50 billion of everything. If we're
on antibiotics, will typically want an S balerdi
bacterium for the duration of our antibiotics
and for a few weeks after if we are targeting
some IBS symptoms, often will want a bifidobacterium.
Sometimes a few other mixed strains can be
helpful for individuals. However, during
the elimination and reintroduction. We usually
take probiotics out. Another good example,
of a probiotic that specifically target symptoms
would be an L. reuteri or a Lactobacillus reuteri
really great for constipation. It doesn't
change bacterial composition, but it does
change or sorry, doesn't change bowel movement
texture, but it does help increase the frequency
of bowel movements, which can be really helpful
for IBS-C. So those are a few examples of how we
really want to make sure we're targeting the
specific symptom or after when we're choosing
a probiotic supplement. Additionally, if we
can get right to the root of having good Prebiotic
variety, it can help make sure that we don't
need a probiotic supplement and we're getting
more to the root. Last but not least in regards
to probiotic supplements. We don't recommend,
people take probiotics forever per se. But taking
them as needed, can be really helpful. Oftentimes
for about that three-month period at a time
and then as needed after that. And then last
but not least those postbiotics, you'll see more
and more postbiotic supplements out there.
Again, most of the time, we don't necessarily
require postbiotics. However, if we're able
to foster are good prebiotics and probiotics,
probiotics and prebiotics, we can get some
really good postbiotics that have some of
those really good benefits to our gut
health, as well. That's going to be individualized,
depending on which symptoms people might be
experiencing and when. But, like I said, don't
necessarily waste, I don't want to say waste
our money because sometimes we need supplements,
but don't necessarily go out and buy all the
probiotics or all the prebiotics. Make sure
you really know what symptoms you're wanting to target.
So you're getting the right supplement at the
right time and for the right duration as well. Okay.
I'm just looking in the comments quickly to
see if anybody else submitted anymore questions.
And I might do a quick little poll since I feel
you, see a few people here who here, currently
takes probiotics, and I'm gonna pop this up here.
Yes or No? And let me see if that works there.
Let me know. I'm super curious to see and if so,
which ones you're taking, if you take a probiotic
and it's making your symptoms worse. It's likely
you're not taking the right strain. Last but
not least, if anybody is wanting our Probiotic
Guide, comment,”Probiotic” below. Let me know.
And if you have any other questions after I'll
be checking the comments. But again, comment
“Probiotics”, I'll send you or will get Joe to
send you our probiotic link for some free information
on some other specific probiotic strains that
might be helpful. And if you're ever interested
in one-on-one support, let us know and we can
make sure that you're a right fit for that as
well and bookie in if we have any spots or openings.
Thank you for joining for the live today, let
me know what you want maybe for upcoming weeks.
I'm planning to do a Thanksgiving Post. I think
I know in Canada, thanksgivings in a few weeks
in the U.S. it's in about a month and a half, but
some Thanksgiving post for some Low FODMAP
recipes for Thanksgiving. I heard a lot of people
ask for that. So I'll be releasing that probably
next week in a quick live as well. Okay? Perfect!
Thank you guys for joining and I will see you
guys next week!