Recipes

7 Postbiotic-Packed Recipes For Optimal Gut Health

Prebiotics and Probiotics have been floating around in the gut research world for a while now and are highly-respected for their ability to heal your gut and set it up for the repopulation of beneficial bacteria. However, how many of you are familiar with the third "P"? We're talking about Postbiotics and as you're about to discover, they're essential for completing this cycle to better gut health. Keep reading on to find out exactly what they are, their key benefits, and some postbiotic-packed recipes which are perfect for getting you started.

Contents:

What are Postbiotics 5 Science-Backed Postbiotic Benefits 7 Postbiotic-Packed Recipes
  1. Beet Oatmeal
  2. Beet and Berry Sorbet
  3. Beet and Cacao Smoothie
  4. Raspberry and Cacao Pancakes
  5. Beet and Berry Smoothie Bowl
  6. Beet and Cacao Brownies
  7. Postbiotic Power Juice
Final thoughts on Postbiotic Recipes

What are Postbiotics

The latest research suggests that the reason why probiotics are so promising for improving gut health can be explained by the molecules and chemicals that they secrete- the postbiotics. Postbiotics are byproducts of probiotic bacterial fermentation and feed off certain types of fibre for survival, leaving behind "waste" products. Before you think "waste products can't be a good thing", you should know that these postbiotic compounds are extremely important for maintaining a healthy microbiome and holds protective effects against many gut concerns and certain diseases. So, what are some of these compounds? The first of many are the short-chain fatty acids, such as acetate and butyrate, which promote the growth of beneficial bacteria and inhibit the growth of harmful pathogens. Next are antimicrobial peptides which work to suppress the growth of harmful bacteria in your gut. Thirdly, is hydrogen peroxide for stopping the growth of candida and various other yeasts. As well as these, you'll find key nutrients and amino acids. Pretty impressive, right? And scientists estimate that there are many more compounds just waiting to be discovered!

5 Science-Backed Postbiotic Benefits

1. Lowers rates of inflammatory diseases
The latest research shows that strains of probiotic bacteria- particularly lactobacillus casei DG, releases beneficial postbiotic byproducts that, when combined, helps to regulate inflammatory responses. Also of interest is the postbiotic called butyrate. Studies suggest that this fatty acid can ease the symptoms associated with IBS and IBD by suppressing inflammation and assisting in the regulation of cell turnover.
2. Encourages the growth of Probiotic "good" bacteria
Postbiotics mimic the activities and beneficial effects of prebiotics, giving them the ability to help probiotics really thrive. In fact, when lactic acid bacteria is supported by postbiotics, they hold various benefits within the microbiome, such as limiting the presence of viruses and toxins as well as the secretion of heavy metals from the body.
3. May help to prevent diabetes
Due to their ability to reduce blood sugar levels and improve the bodies response to insulin, postbiotics can help to prevent pre-diabetes. Much research has led to the discovery that the postbiotic factor called muramyl dipeptide (MDP) can help to prevent diabetes in obesity. Of particular interest was a study analysing obese mice over a 5-week period, which showed that injections of MDP improved insulin and glucose tolerance and therefore prevented the onset of diabetes.
4. Reduces number of harmful pathogens
As we know, our body thrives off plant foods as they contain antimicrobial properties and feed our beneficial bacteria. New research is beginning to discover that postbiotics also hold antimicrobial properties, which allows them to get rid of harmful bacteria in our body and therefore prevent the onset of many illnesses and infections.
5. Suitable for those with suppressed immune systems, including infants
Studies have shown a positive association between probiotics and their ability to help decrease the onset of necrotizing enterocolitis (NEC), which is a condition resulting in major consequences and possible death in preterm infants. As postbiotics help to tackle inflammation and intestinal injury, researchers are discovering that probiotics and postbiotics show promise in the prevention of NEC by assisting with the digestion and absorption of nutrients as well as improving immunity amongst infants.

7-Postbiotic-Packed Recipes

1. Beet Oatmeal
✓ Vegan ✓ Gluten-free ✓ Refined-sugar free ✓ Dairy-free What you’ll need:
  • 1 small beet, finely grated
  • 1 apple, finely grated
  • 1 cup Certified Organic oats
  • 1 scoop Postbiotic Beauty Reds
  • 2 cups almond milk/milk of choice
  • 1 tbsp cinnamon
  • 1 tbsp maple syrup (optional)
Steps:
  1. In a small pot, add all ingredients and cook on low heat for 5-15 minutes, depending on how soft you like your beets.
  2. Top with a mixture of fruit and nuts of choice, and serve.
Postbiotic-Packed Recipes
2. Beet and Berry Sorbet
✓ Gluten-free ✓ Refined-sugar free ✓ Dairy-free What you’ll need:
  • 1 small beet, boiled and cooled
  • 1 banana, frozen
  • 1 cup berries, frozen
  • 1 scoop Postbiotic Beauty Reds
  • Small handful ice-cubes
  • 1 cup water
Steps:
  1. Add all ingredients into food processor and blitz until well combined.
  2. Pour into deep dish and freeze for a few hours (ideally overnight).
Postbiotic-Packed Recipes
3. Beet and Cacao Smoothie
✓ Gluten-free ✓ Refined-sugar free ✓ Dairy-free What you’ll need:
  • 1 banana, frozen
  • 1/2 small beetroot, cubed
  • 2 tsp Certified Organic cacao powder
  • 1 scoop Postbiotic Beauty Reds
  • 1/4 cup Certified Organic oats
  • 1 tsp cinammon
  • 1 cup almond milk
Steps:
  1. Add all ingredients into a blender and blitz until smooth and creamy.
Postbiotic-Packed Recipes
4. Raspberry and Cacao Pancakes
✓ Gluten-free ✓ Refined-sugar free What you’ll need:
  • 1/2 cup natural Greek Yoghurt
  • 1/4 cup almond milk
  • 1 scoop Postbiotic Beauty Reds
  • 1 small handful frozen raspberries, plus extra for topping
  • 1 tsp Certified Organic cacao powder
  • 1 tsp baking powder
  • Coconut oil (for cooking)
Steps:
  1. Whisk all ingredients together until well combined.
  2. Heat a pan on medium heat.
  3. Once hot enough, add a small dollop of coconut oil and slowly pour in the mixture.
  4. Once small air bubbles start appearing, then it's time to flip!
  5. Continue this process for remainder of mixture.
  6. Place leftover frozen raspberries in the microwave for a few seconds (to soften) and mash gently with a fork to create a delicious raspberry pouring sauce.
Postbiotic-Packed Recipes
5. Beet and Berry Smoothie Bowl
✓ Vegan ✓ Gluten-free ✓ Refined-sugar free ✓ Dairy-free What you’ll need:
  • 1/2 small beetroot, cubed
  • 1/2 cup berries of choice, plus extra for topping
  • 1 scoop Postbiotic Beauty Reds
  • 1/2 cup Pure coconut water
  • Small handful ice-cubes
Serving suggestion: Top with an assortment of frozen berries, goji berries, cranberries, natural almonds, pumpkin seeds and a dollop of natural Greek yoghurt. Steps:
  1. Add all ingredients into a blender/food processor and combine until smooth. Add a splash of water if mixture is still too thick.
  2. Pour smoothie into a serving bowl and top with berries and other toppings of choice.
Postbiotic-Packed Recipes
6. Beet and Cacao Brownies
✓ Gluten-free ✓ Refined-sugar free ✓ Dairy-free What you’ll need:
  • 1 medium-sized beetroot, peeled and grated
  • 1/4 cup raspberries, plus extra for top
  • 1 cup almond milk
  • 1 egg
  • 1 cup buckwheat flour/oat flour
  • 1 scoop Postbiotic Beauty Reds
  • 4 tbs Certified Organic Cacao powder
  • 3 tbs honey/natural sweetener of choice
Steps:
  1. Preheat oven to 180°C and prepare lined baking dish with baking paper.
  2. Add grated beetroot, raspberries, almond milk, egg and honey to a food processor and blitz until smooth. Pour mixture into a big mixing bowl.
  3. Add remaining ingredients into wet mixture and stir well to combine.
  4. Pour into prepared baking dish, top with extra raspberries, and bake in oven for approximately 25 minutes or until it bounces back slightly with a finger tip.
  5. Cut into squares and enjoy.
Postbiotic-Packed Recipes
7. Postbiotic Power Juice
✓ Vegan ✓ Gluten-free ✓ Refined-sugar free ✓ Dairy-free What you’ll need:
  • 1/2 small beetroot, cubed
  • 1/2 apple (preferably Granny Smith variety), peeled, cored and cubed
  • 1 scoop Postbiotic Beauty Reds
  • 1cm piece of ginger
  • 1 cup chilled water
Steps:
  1. Add all ingredients into a blender and blitz until smooth.
Postbiotic-Packed Recipes

Final thoughts on Postbiotic Recipes

Postbiotics are gaining much scientific recognition as an important addition for the long-term maintenance of gut health and as you now know, it takes more than probiotics to create a healthy microbiome and postbiotics can be the missing link. We've created our Postbiotic Beauty Reds which contains the all-important bacterial compound called butyrate for promoting the growth of beneficial bacteria in your gut whilst inhibiting the growth of harmful pathogens. To further increase your postbiotic concentrations naturally, the supplementation of prebiotics and probiotics are great additions and will ensure that your gut is able to function in perfect balance with a concentrated dose of all three.

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