As the colder months settle in, so do the seasonal bugs, and your gut plays a bigger role in immune defence than you might think. Around 70% of your immune system lives in your gut, which means the balance of bacteria in your microbiome can have a direct impact on how resilient you are to colds, flus, and other winter infections.
What are probiotics and postbiotics?
Probiotics are live microorganisms, often referred to as "good bacteria" that work to support your digestive health, enhance nutrient absorption, and promote an overall healthy and balanced gut microbiome.
You can think of probiotics as little helpers living in your gut, interacting with your existing gut environment and eating up all the food that you consume. During their growth and metabolism, probiotics leave behind a byproduct, which we know as postbiotics. Postbiotics can be considered the functional components of probiotics, responsible for many of their beneficial effects, such as modulating immune responses and improving gut barrier function, working to support your overall health.
When seeking probiotic or postbiotic products, you’ll notice they are measured in colony-forming units, or CFUs. This refers to the number of live microorganisms in one serving of the dietary supplement. While higher CFU counts are often marketed as better, more isn’t always more — what's more important is the quality and diversity of clinically studied strains, and whether they can survive the digestive tract to reach the gut where they’re needed. Additionally, there are various strains within these supplements, and it can be challenging to know what to look for. The word ‘strain’ simply refers to different families of microorganisms, each characterised by their identity, potency, and benefits.
Postbiotics, however, may be a smarter choice as they are beneficial microbes that are already metabolised- this means that they don’t need to survive the digestive process or be activated by the gut to start working. They can begin delivering targeted benefits more reliably and consistently.
Supporting your gut with the right strains of probiotics and postbiotics can help strengthen your immune defences from within. Let’s take a look at some of the most well-researched strains known for their immune-supporting benefits, especially during the winter months.
Lactobacillus acidophilus- This strain is a beneficial bacteria, renowned for producing lactic acid in the gut. This lactic acid helps to create an environment that discourages the growth of harmful bacteria. It can also support better absorption of nutrients and help to alleviate digestive discomfort, promoting both a healthier gut and a stronger immune system.
Lactobacillus casei- Lactobacillus casei is most commonly known to improve symptoms linked to IBS and other gastrointestinal disorders. This strain may also aid in boosting your immune system and reducing inflammation.
Lactobacillus bulgaricus- This probiotic strain, most commonly found in yoghurt, can help your body to enhance its immune defence mechanisms by supporting the production of immune cells and antibodies and preventing any unwanted visitors from entering your bloodstream.
Lactobacillus plantarum- Lactobacillus plantarum is a versatile strain known for its immune-modulating properties. It’s known to strengthen the gut barrier, reducing the risk of infection and enhancing overall immune function. This strain is especially beneficial during the winter months when your immune system may have been knocked down and needs a little extra support.
Now that you have a few strains down pat, let’s go through some of our top tips to ensure that you can easily incorporate them into your week, and stay ahead of germs.
Say hello to fermented foods
Fermented foods such as yoghurt, kefir, sauerkraut, and kimchi are fantastic sources of probiotics and postbiotics. Introducing these foods in your winter diet will help to boost your gut health and aid your immune system in fighting off any nasties.
Stress less
No matter how much you try and counteract it, your busy lifestyle is always going to have a significant effect on your gut health and immune strength, so try to minimise stress where you can. We suggest prioritising your sleep and incorporating exercise, meditation and mindfulness into your daily routine.
Meluka Australia P3 Gut Builder - Triple Action Postbiotic Tonic
The easiest and most effective way to support your gut through winter is by introducing a high-quality prebiotic, probiotic and postbiotic supplement into your daily routine. P3 Gut Builder Triple Action Postbiotic Tonic combines it all, featuring the four key strains that for building up immune health, as well as well-studied strains that are essential for supporting gut health and wellbeing. This tonic is made from a slow-fermented process combining a diverse selection of prebiotics, raw honey and inulin, Lactobacillus rhamnosus Beebiotic MAP01® probiotic plus seven multi-strain probiotics and two postbiotic strains.
