- Probiotics: beneficial bacteria
- Prebiotics: food for these bacteria
- Postbiotics: beneficial by-products of pro and prebiotics.
Your gut is home to trillions of microorganisms working together to keep you healthy. But understanding the difference between probiotics, prebiotics, and postbiotics can feel confusing. Let's break down what each of these terms means and how they work together to support your digestive health.
What are probiotics?
Probiotics are live microorganisms that, when consumed in adequate amounts, offer health benefits. They can be taken as supplements and play a role in supporting our immune system, gut health, and mental health.
There are many different probiotic varieties known as strains, with the most common belonging to groups called Lactobacillus and Bifidobacterium. Each type of probiotic has been researched and may have different effects and health benefits on the body.
Our article What is a Probiotic? offers a more in-depth look at the definition.
What are prebiotics?
Prebiotics are plant fibres that stimulate the growth of bacteria (probiotics) in the gut. Essentially, they feed our microbes and help them thrive. Prebiotics can be found in foods such as bananas, asparagus, artichokes, apples, onions, and garlic.
They move through the small intestine undigested and ferment when they reach the large colon. This fermentation process feeds beneficial bacteria colonies and helps increase the number of desirable bacteria in our digestive system. In addition to promoting the growth of beneficial bacteria, prebiotics may also help food move more efficiently through the gut.
What are postbiotics?
When probiotics that live in the colon are fed using prebiotics, the probiotic bacteria generate a secondary beneficial effect during the fermentation process—this is what we mean by postbiotics.
In essence: prebiotics + probiotics = postbiotics.
Unlike pre and probiotics, postbiotics aren't something that can be taken as a supplement, nor are they found in food. They describe the process and the benefits of combining pro and prebiotics.
There are many different kinds of postbiotics, including short chain fatty acids, proteins, and metabolites. Each compound has a different function and benefit on the body, including regulation of digestion, nutrient absorption, detoxification, regulation of the immune system, and gut-brain-axis communication.
Scientific Sources
- Hemarajata, P. and Versalovic, J., 2012. Effects of probiotics on gut microbiota: mechanisms of intestinal immunomodulation and neuromodulation. Therapeutic Advances in Gastroenterology, 6(1), pp.39-51. [Online] Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/
- Holscher, H., 2017. Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes, 8(2), pp.172-184. [Online] Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390821/
- Markowiak, P. and Śliżewska, K., 2017. Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients, 9(9), p.1021. [Online] Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622781/
- Ods.od.nih.gov. 2021. Office of Dietary Supplements - Probiotics. [online] Available at: https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
- Patel, R. and Denning, P., 2013. Therapeutic Use of Prebiotics, Probiotics, and Postbiotics to Prevent Necrotizing Enterocolitis. Clinics in Perinatology, 40(1), pp.11-25. [Online] Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575601/#R49
- Reid, G., Gadir, A. and Dhir, R., 2019. Probiotics: Reiterating What They Are and What They Are Not. Frontiers in Microbiology, 10. [Online] Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6425910/
- Slavin, J., 2013. Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients, 5(4), pp.1417-1435. [Online] Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/
- Wegh, Geerlings, Knol, Roeselers and Belzer, 2019. Postbiotics and Their Potential Applications in Early Life Nutrition and Beyond. International Journal of Molecular Sciences, 20(19), p.4673. [Online] Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801921/
