Probiotics, Prebiotics and Postbiotics

How do we tell the difference between probiotics, prebiotics and postbiotics, when exploring gut health? It’s really pretty simple. Those 3 sometimes mysterious terms are the ones most mentioned when the subject of gut health arises. They may sound like slight variations on the same theme, but each plays a distinct role and function in our gut.  In this short article we give you a quick and easy look at each and discuss how and why they are important to good gut health.

The human body is home to trillions of microorganisms, like bacteria, fungi, viruses, and others. Together these microorganisms are known as the microbiome. The microbiome is the huge army of these microbes that we all need to stay alive. It goes without saying that a healthy balanced microbiome is critical to our overall health and well-being–including our gut health.

Probiotics

Let’s start with probiotics. Simply put, these are live microorganisms (mainly bacteria) that are healthy for the body.  They can come in the form of food or supplements. Sometimes we call probiotics “good” bacteria. This is because probiotics can have health benefits when consumed or even applied to the body, and they can help maintain the natural balance of microorganisms in our digestive system. Probiotics can do so by reducing the amount of harmful bacterial and by increasing the amount of beneficial bacteria. Probiotics can also help strengthen the gut barrier, which can reduce inflammation and help keep harmful microorganisms from entering the bloodstream.

You can find probiotics in foods like yogurt, kefir, sauerkraut and kimchi. Of course, there are also dietary supplements that contain probiotics. There is research that supports probiotics as being beneficial for our immune system, digestion, and overall health. Of course, this can depend on the specific strain and dosage, so always consult a healthcare professional before starting to take probiotics, especially as a dietary supplement.

Prebiotics

Next up, prebiotics. Think of them this way–prebiotics are what probiotics (microorganisms) eat. They are usually high fiber foods that our body can’t digest, but that probiotics can. Prebiotics are found in many fruits, vegetables, and whole grains, and they help to nourish and grow the beneficial bacteria in the gut. This helps to reduce inflammation, improve digestion, enhance the absorption of nutrients, and improve overall gut health. Prebiotics are also available as dietary supplements.

Postbiotics

Finally, postbiotics are (beneficial) compounds that are created when prebiotics feed the probiotics and then are broken down as they travel through the gut and intestines. This ‘fermentation’ process breaks down the probiotic strains into a series of postbiotic compounds, like metabolites, short-chain fatty acids, and other compounds that are used by the body to do a host of important jobs. Some of these jobs can include strengthening of the immune system, relieving diarrhea, and reducing inflammation, among others. Postbiotics not only help to maintain the gut environment, they also promote broader benefits to our overall health.

Certain foods like buttermilk, cottage cheese and even sourdough bread can help boost postbiotics in the body. There are also dietary supplements available. Again, always seek the advice of a health care professional before embarking on any supplement regiment.

Conclusion

Probiotics, prebiotics, and postbiotics all contribute to the health and well-being of our microbiome and our gut health. Probiotics are microorganisms that introduce beneficial bacteria into the gut, prebiotics provide the food probiotics need to thrive, and postbiotics are a by-product of the two, helping to maintain the gut environment and promote overall health.