You may have heard a lot about probiotic and gut health.
But what does that all mean and how can that help you postpartum?
Let’s take a quick look at probiotics!
What are probiotics?
Probiotics are microorganisms that live in your body.
Yup! These are bacteria and yeast that are naturally supposed to be there.
They are found in your
Gut
Mouth
Vagina
Urinary tract
Skin
Lungs
Today we will focus on the gut microbiome (the microorganisms that live in the gut!)
True! Bad bacteria make you sick when it enters your body. Good bacteria (probiotics) in your guts help fight them off.
Think of probiotics as The Jedis . The dark side (AKA bad bacteria) are trying to destroy your natural balance. The Jedi’s (AKA good bacteria) are trying to restore balance to your gut microbiome!
All of the above!
These good bacteria not only support your immune function and control inflammation but also:
Help your body digest food.
Keep bad bacteria in check so that you don’t get sick.
Make vitamins.
Breakdown and absorb medications.
True!
There is new research in the area of mental health and gut microbiome. Studies suggest that proinflammatory bacteria are associated with anxiety and depression, while anti-inflammatory bacteria are associated with decreases in anxiety and depression.
Basically, there seems to be a communication between your gut microbiome and brain which can regulate your mood and stress.
What about for pregnancy and postpartum?
A study showed that if probiotic supplements are given to women during pregnancy, she may have a decreased risk of postpartum depression. More research is needed in the area of perinatal mood disorders and gut microbiome to show benefit.
Although we don’t have definitive data showing that probiotic supplementation can prevent postpartum depression or anxiety, it is good to be proactive with your nutrition and support your gut microbiome with your food choices!
True! Research in adults supports a link between your gut microbiome and obesity.
There is little data so far in pregnancy and postpartum but one study has shown that women given probiotics during pregnancy and continued 6 months postpartum had less “belly fat” at one year postpartum.
More studies need to be done to see effects of probiotic supplementation on both mom and baby in pregnancy and postpartum before it can be recommended.
What about your baby?
Your baby can get probiotics from your breast milk!
Some research on this have shown possible benefits for babies with probiotic supplementation for moms during and after pregnancy. The main benefit that has been shown is reducing eczema and helping to optimize a baby's weight later in life.
Other potential benefits for babies being investigated include less: allergies, asthma, food sensitivities, colic, illness (colds, ear infection and flu).
False!
You don’t have to take a probiotic supplement. These good bacteria are already a natural part of your body. If you eat a well balanced, nutritious meal rich in probiotics, you can maintain your good bacteria.
Some studies suggest that probiotic supplements may help:
If you need to take antibiotics you may experience diarrhea less.
Reduce symptoms of gas, bloating, constipation.
Reduce number of colds by supporting your immune health
Always speak to your healthcare provider before starting probiotics supplementation! Remember these are live microorganisms and you should discuss if there are any risks for you.
You can always increase your diet in probiotic rich foods!
Pickles anyone!
There are many foods rich in probiotics, especially fermented foods ( like Kefir, kimchi, sauerkraut).
What are fermented foods?
These are foods that have gone through a process where naturally occurring microorganisms like yeast and bacteria break down sugars in the food into other products.
This process helps preserve the food and can produce alcohol and gases but also can produce helpful enzymes, vitamins and good bacteria.
Not all fermented foods contain probiotics. If they are pasteurized then that will kill any bacteria.
Here are some choices for foods rich in probiotics:
Yogurt - make it a breakfast with nuts and berries
Kefir - can be a nice drink as a snack
Sauerkraut - use it as a side
Spirulina - add it to a smoothie
Uncultured buttermilk - make a salad dressing
Miso - add it to a soup
Fresh sour dill pickles - eat it straight from the jar
Tempeh - meat substitute to add at the end of stir fry
Kimchi - use as a side
Kombucha - can be a nice snack
Your gut microbiome can have an impact on both your physical and mental health!
So, pickle cravings are a good thing! Be proactive with your food choices and include food rich in probiotics. Talk to your healthcare provider or a registered dietician if probiotic supplementation is for you.
Reach out to our MaternalWell registered dieticians for pregnancy and postpartum tips or text with any general questions!
