You may have heard of the term “microbiome” before, but do you know what it means and why it matters for your health and well-being?

The microbiome is the collection of trillions of microorganisms that live in and on your body, especially in your gut. These microorganisms include bacteria, fungi, viruses, and other tiny creatures that play a vital role in many aspects of your health[i], such as supporting a healthy digestive system, boosting the immune system, regulating metabolism, mood, and more.

However, not all microorganisms are beneficial for your digestive tract, and immune system health. Some of them can cause infections, inflammation, or diseases if they grow out of control or outnumber the good ones.

That’s why it’s important to maintain a healthy balance of good vs. bad microorganisms in your gut. And that’s where pre pro and postbiotics come in.

Prebiotics, probiotics, and postbiotics

Pre pro and postbiotics are three types of biotics that interact with each other in your gut and support your gut health and overall wellness. In this article, we will explain what each of them is, how they work, and why you need all three of them to achieve optimal gut health and beyond.

Prebiotics

Prebiotics are a type of fiber that cannot be digested by your body but can be fermented by the good bacteria in your gut. Think of them as a fertilizer for probiotics. They provide food and energy for the probiotics to grow and thrive in your gut[ii].

The difference between prebiotics and fiber

Prebiotics and fibers are both types of carbohydrates that are not digested by the human body, but they have different effects on the gut microbiome.

Prebiotics are specific fibers that selectively feed the beneficial bacteria in the gut, while fibers are a broader term that includes all kinds of indigestible plant materials that can have various effects on the gut[iii], such as bulking up stools, lowering cholesterol, or modulating blood sugar levels.

Prebiotics and fibers can both support gut health, but they do so in different ways. They stimulate the growth and activity of probiotics, which are good bacteria that produce short-chain fatty acids (SCFAs[iv]) that nourish the cells of the gut lining, regulate inflammation, and modulate the immune system response.

Examples of prebiotics

Some examples of prebiotics are inulin, fructooligosaccharides (FOS), galactooligosaccharides (GOS), and resistant starch. Some examples of fibers are cellulose, pectin, beta-glucan, and lignin.

Foods that contain prebiotics

Prebiotics and fibers can be found in many plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. However, not all fibers are prebiotics, and vice versa. Therefore, it is important to consume a variety of foods that contain both to optimize your gut health and overall wellness.

Some examples of prebiotic foods are: bananas, onions, garlic, leeks, asparagus, artichokes, chicory root, oats, barley, flaxseeds, and seaweed

Health benefits of prebiotics

Prebiotic foods have various health benefits for your digestive and immune health. For example, they can:

• Produce short-chain fatty acids (SCFAs) that lower inflammation and modulate immune system response.
• Enhance mineral absorption and bone health[v].
• Promote bowel regularity and prevent constipation.
• Reduce the risk of colorectal cancer[vi].
• Support weight management and prevent obesity[vii].

Probiotics

Probiotics[viii] are live microorganisms that can confer health benefits to the host when consumed in adequate amounts. They are the good bacteria that help maintain a healthy balance of microorganisms in your gut. They can also influence other parts of your body, such as your skin, mouth, vagina, and urinary tract.

Types of probiotics

There are many types of probiotics, but they can be classified into three main categories based on their origin and characteristics:

Lactobacillus and Bifidobacterium blends:

These are the most common types of probiotic bacteria found in probiotic foods and supplements. They belong to the genera Lactobacillus and Bifidobacterium, which are the dominant groups of healthy bacteria in the human gut.

They can produce lactic acid and other beneficial substances that inhibit harmful bacteria, lower inflammation, and modulate immune response.

They can also help with lactose intolerance, diarrhea, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), allergies, eczema, vaginal infections, and more.

Saccharomyces Boulardii:

This is a type of beneficial yeast that is naturally found in some fruits and fermented foods. Saccharomyces Boulardii is available as a supplement, and can survive stomach acid and bile and colonize the gut.

It can produce anti-inflammatory and anti-toxin molecules that protect the gut lining, prevent bacterial overgrowth, and enhance immune function.

It can also help with diarrhea, IBS, IBD, ulcerative colitis, Crohn’s disease, Helicobacter pylori infection, candida infection, and more.

Soil-based blends:

These are types of probiotic bacteria that are derived from soil or plants. They usually belong to the genera Bacillus, which are spore-forming bacteria that can resist harsh environmental conditions and germinate in the gut.

Soil-based probiotics can produce enzymes, vitamins, antioxidants, and other beneficial compounds that support digestion, metabolism, and detoxification.

They can also help with constipation, bloating, gas, leaky gut syndrome, autoimmune diseases, and more.

Different types of probiotics or healthy bacteria may have different effects on different people depending on their individual gut microbiome and health status.

Therefore, it is important to consult your doctor or registered dietitian before taking any probiotic supplements or foods and to experiment with different types and strains of probiotics to find what works best for you and your health goals.

Foods that contain probiotics

Some examples of foods that contain probiotics are yogurt, kefir, tempeh, miso, sauerkraut, kimchi, pickles, kombucha, natto, and cheese. You can also take a probiotic supplement.

Health benefits of probiotics

Probiotics have various health benefits for your digestive and immune health. For example, research suggests they can:

• Prevent or treat diarrhea caused by infections or antibiotic[ix] associated diarrhea.
• Improve symptoms of irritable bowel syndrome (IBS[x]), inflammatory bowel disease (IBD), and other gastrointestinal disorders.
• Enhance immune function and prevent or treat infections[xi] such as colds, flu, urinary tract infections (UTIs), vaginal yeast infections, etc.
• Reduce allergies[xii], eczema, asthma, and other allergic or inflammatory conditions.
• Improve mood, cognition, memory, and mental health[xiii].

Postbiotics

Postbiotics are the bioactive compounds produced by probiotics or good bacteria when they ferment prebiotics in your gut. They are the end products of the symbiotic relationship between prebiotics and probiotics. They include short chain fatty acids, peptides, enzymes, vitamins, antioxidants, and other molecules that have beneficial effects on your health.

Examples of postbiotics

Some examples of postbiotics are: Lactic acid, Butyric acid, Propionic acid, Acetic acid, Bacteriocins, and Exopolysaccharides

Foods that contain postbiotics

Some of the foods that contain postbiotics are:

Fermented foods as mentioned previously, in addition to an important source of acetic acid, apple cider vinegar. These foods contain live bacteria that can produce postbiotics in your gut or in the food itself.

Foods that are rich in prebiotics, these foods provide the fuel for postbiotic production in your gut. Also, foods rich in butyrate like butter and ghee, are rarely recommended by experts because of their high saturated fat content, however, when used as part of a balanced diet, they can provide a significant level of needed butyrate by the human gut.

Do I need postbiotic supplements if I am taking prebiotic or probiotic supplements?

You may not need to take postbiotics if you are already taking prebiotics and probiotics, as postbiotics are the natural byproducts of the fermentation of prebiotics by probiotics in your gut. However, some people may benefit from taking postbiotic supplements or foods, as they may provide additional benefits or compensate for low levels of postbiotics in the gut.

Some factors that may reduce the production or availability of postbiotics in your gut include:

Antibiotic use can disrupt the balance of your gut microbiome and kill beneficial bacteria.

A poor diet can limit how much you consume prebiotics that make probiotic bacteria produce postbiotics.

Stress can alter the composition and function of your microbiome and affect postbiotic synthesis.

Aging can decrease the diversity and activity of your microbiome and reduce postbiotic levels.

Health benefits of postbiotics

Postbiotics have various health benefits for your digestive and immune systems. For example, they can:

• Enhance intestinal barrier function in the digestive tract, and prevent leaky gut syndrome.
• Modulate inflammation and oxidative stress.
• Regulate blood sugar levels and prevent diabetes.
• Lower blood pressure and cholesterol levels and prevent cardiovascular diseases.
• Protect against cancer by inducing apoptosis (cell death) or autophagy (cell recycling) of tumor cells.

Conclusion

As you can see, pre pro and postbiotics are the trifecta of a healthy gut. They work together to support your microbiome and provide various benefits for your well-being.

By consuming more pre pro post biotics, you can improve your gut health and overall wellness. Here are some practical tips on how to incorporate more prebiotics, probiotics, and postbiotics into your diet:

• Eat more fiber-rich foods, such as fruits, vegetables, whole grains, nuts, seeds, and legumes. Aim for at least 25 grams of fiber per day for women and 40 grams for men.
• Choose fermented foods over processed ones, such as yogurt over ice cream, tempeh over tofu, sauerkraut over coleslaw, etc. Look for products that contain live and active cultures and avoid those that have added sugars, artificial flavors, or preservatives.
• Take a prebiotic or probiotic supplement if needed, such as capsules, powders, or liquids. Consult your doctor before taking any supplements, especially if you have a medical condition or are taking any medications. Follow the instructions on the label and store them properly.
• Experiment with different types and strains of prebiotics, probiotics, and postbiotics. Everyone’s gut microbiome is unique and may respond differently to different biotics. Find what works best for you and your health goals.

I hope this article has helped you understand why you need prebiotics, probiotics, and postbiotics, and how they play a vital role in a healthy microbiome and overall wellness. If you have any questions or comments, please feel free to share them below. I would love to hear from you!

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References:

[i] Structure, function and diversity of the healthy human microbiome | Nature

[ii] Dietary modulation of the human colonic microbiota: introducing the concept of prebiotics – PubMed (nih.gov)

[iii] Health benefits of dietary fiber – Anderson – 2009 – Nutrition Reviews – Wiley Online Library

[iv] Intestinal Short Chain Fatty Acids and their Link with Diet and Human Health – PubMed (nih.gov)

[v] Prebiotics, probiotics, and synbiotics affect mineral absorption, bone mineral content, and bone structure – PubMed (nih.gov)

[vi] Emerging roles of the microbiome in cancer – PubMed (nih.gov)

[vii] Interaction between obesity and the gut microbiota: relevance in nutrition – PubMed (nih.gov)

[viii] Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic – PubMed (nih.gov)

[ix] Meta-analysis of probiotics for the prevention of antibiotic associated diarrhea and the treatment of Clostridium difficile disease – PubMed (nih.gov)

[x] The efficacy of probiotics in the treatment of irritable bowel syndrome: A systematic review — Mayo Clinic (elsevierpure.com)

[xi] Probiotics, immune function, infection and inflammation: a review of the evidence from studies conducted in humans – PubMed (nih.gov)

[xii] Probiotics in primary prevention of atopic disease: a randomised placebo-controlled trial – PubMed (nih.gov)

[xiii] Effect of Probiotics on Central Nervous System Functions in Animals and Humans: A Systematic Review – PubMed (nih.gov)