Maintaining a healthy gut is one of the most important things you can do if you want a strong and resilient body.
Because the gut is not just responsible for our digestion. Holding the title of “second brain”, it also affects the immune system, mental health, weight and many other systems and mechanisms of the body.
And while the benefits of consuming plenty of fiber (prebiotics) and taking probiotics are now well known and well documented, a new, highly interesting chapter in gut health opens up: metabolites.
The key players
So far, the MVPs in gut health were none other than probiotics and prebiotics.
Probiotics are the “good” bacteria that live in the gut, and are probably the most talked about part about gut health.
Prebiotics, on the other hand, started to become popular a few years ago. The reason was none other than the reputation that they support the health of probiotics, being a good food for them. Prebiotics are just another word for fiber, the fuel that feeds the good gut bacteria.
What are the metabolites?
There is no strict and consistent rule about what is a metabiotic. However, we can consider that this category includes four low chain fatty acids, which result from the processes of breakdown of fiber by intestinal microorganisms. These are lactic, butyric, acetic and propionic acid, each with its own benefits to the body.
For example, suppose we consume a prebiotic fiber, such as inulin, which passes through the small intestine, breaks down and then passes into the large intestine. There the bifidobacteria – a probiotic – will break it down resulting in the production of butyric acid, which will be absorbed and exert its own action.
Why do they do us good?
Each of the four fatty acids has a very different role in the body. Although for the time being we can not say with absolute certainty about the exact benefits of any metabolite in our health, some evidence supports the claim to improve the symptoms of inflammation. For example, studies show that metabiotics may have a positive effect on leaky gut syndrome, which is a symptom of irritable bowel disease, as they help maintain a tight intestinal barrier.
In addition, butyric acid, the most well-studied metabolic, is a good source of energy for intestinal cells. It should be noted here that diets that lack dietary fiber lead to lower levels of butyric acid. This may prompt the gut bacteria to consume the lining of the gut, as they have nothing else to feed on. And that’s as ugly as it sounds to you.
How to boost the production of metabiotics
Let’s start with the fact that not all fiber is equal. Bran flakes, or wheat bran, for example, are not effective enough at stimulating probiotic bacteria to ferment and form metabolites.
It is important to take a variety of prebiotic fiber, with the best sources including:
- Kiwi
- green, leafy vegetables
- legumes and especially beans
- oats
In each case, they have seized it, despite obstacles we can scarcely imagine. ” These, in turn, contribute to the formation of metabolic compounds. And as it turns out, metabolites are the absolute next big thing in gut health that will probably keep us busy for years to come. And definitely, for good reason.
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