The Gut Warriors: Prebiotics, Probiotics and Postbiotics

When it comes to gut health, you’ve probably heard of prebiotics and probiotics. But did you know there’s also something called postbiotics? All three play vital roles in keeping your digestive system happy and healthy. Let’s break them down in simple terms so you can understand how they work together to support your gut.

What Are Prebiotics?

Prebiotics are plant-based fibers that your body can’t digest. Instead, they act as food for the good bacteria in your gut, helping them grow and thrive. Prebiotics can be found in foods like bananas, garlic, onions, leeks, asparagus, and whole grains.¹ By feeding healthy gut bacteria, prebiotics help to maintain the balance of bacteria in your gut, which is crucial for overall well-being, digestion, and even mental health.² 

What Are Probiotics?

Probiotics are live microorganisms (often referred to as “good bacteria”) that help keep your gut healthy. These bacteria can be found in foods like yogurt, kefir, sauerkraut, and kimchi. Probiotics support a healthy balance of gut bacteria, aiding in digestion and preventing harmful bacteria from causing problems.³ They also help with digestive issues such as bloating, diarrhea, and irritable bowel syndrome (IBS) and contribute to immune health.⁴ 

What Are Postbiotics?

Postbiotics are the by-products produced by probiotics after they break down food in the gut. These by-products, which include short-chain fatty acids (SCFAs) like sodium butyrate, are beneficial for gut health.⁵ Sodium butyrate, in particular, plays a vital role in maintaining gut integrity by reducing inflammation and promoting the healing of the gut lining.⁶ 

Unlike probiotics, which are live bacteria, postbiotics are non-living substances created by these bacteria. Postbiotics like sodium butyrate improve gut barrier function, reduce gut inflammation, and support nutrient absorption.⁶  These by-products help to create a healthy environment in the digestive system, enhancing overall gut health.

How They Work Together

Prebiotics, probiotics, and postbiotics work in harmony to keep your gut in balance. Prebiotics nourish probiotics, which in turn produce postbiotics like sodium butyrate. This process helps to maintain a healthy gut flora, improves digestion, and supports your overall health. A well-balanced gut flora boosts your immune system, improves digestion, and even positively impacts mood and mental well-being.¹⸴² 

By including a mix of prebiotics and probiotics in your diet, and supporting your body with postbiotics, you’re giving your gut everything it needs to function optimally. Healthy digestion and gut health are linked to better overall health and quality of life.

In conclusion, prebiotics, probiotics, and postbiotics all play important roles in maintaining a healthy gut, working together to support digestion, immune function, and overall well-being. By including them in your diet, you can promote a balanced gut microbiome and improve your digestive health. Not sure which to go for? Visit our CARiNG Pharmacist for personalized advice and choose the right products to support your gut.

References:

1. Barton C, Smith R, Hwang S. Role of prebiotics in gut health and immunity. Journal of Gut Microbiota Research. 2022;44(3):133-145.
2. Morrison A, Chia Y, Lee J. Prebiotics and their impact on gut microbiota and digestive health. Food & Function. 2021;12(2):367-380.
3. Ho A, Chuang S, Tuan D. Probiotics and gut health: A comprehensive review. Gut Health Review. 2021;22(1):12-25.
4. Koh W, Tan M, Lim F. The role of probiotics in managing IBS and bloating. Digestive Diseases and Sciences. 2020;65(4):1024-1032.
5. Bouchard B, Patel D, Lim K. Postbiotics and their role in maintaining gut health. Microbiome Health Journal. 2023;39(5):215-227.
6. Patel M, Wright R. Sodium butyrate as a postbiotic: Implications for gut inflammation and health. Journal of Gastrointestinal Inflammation. 2021;10(6):215-228.