Prebiotics, Probiotics & Postbiotics
What’s the difference?
Prebiotics are non-digestible plant fibers (typically high-fiber foods) that feed gut bacteria (Probiotics), helping to improve the balance of microorganisms in the digestive tract.
Some foods that are high in prebiotics include:
Bananas
Garlic and onions
Jerusalem artichokes
Peas
Eggplant
Asparagus
Soybeans
Wheat and whole-grain products
Raw leafy greens like dandelion, endive, leak, and radicchio
Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the "good" bacteria (normal microflora) in the body. Prebiotics are used with the intention of improving the balance of these microorganisms.
These foods contain live cultures and naturally contain probiotics:
Yogurt: A popular source of probiotics, yogurt can be made with milk or non-dairy alternatives. Look for yogurt with "live and active cultures" on the label.
Sauerkraut: A cabbage-based food that can be eaten on burgers, sandwiches, salads, and more.
Miso: A soy paste that contains probiotics.
Tempeh: A soy-based food that contains probiotics.
Kombucha: A tea-based drink that contains a variety of probiotics.
Kimchi: A food that contains probiotics.
Pickles: A cucumber-based food that contains probiotics, but pickling with vinegar can reduce the growth of bacteria.
Postbiotics are non-living metabolic by-products produced by probiotic bacteria (normal microflora) during fermentation. Postbiotics work by interacting with cells in the body, including immune cells, intestinal cells, and bacteria in the gastrointestinal tract. They can also act as signaling molecules that communicate directly with the skin.
Foods that contain postbiotics
Yogurt: A fermented milk product that contains lactic acid bacteria, which can support gut
health
Kefir: A fermented milk drink made with kefir grains, which are cultures of yeast and lactic acid bacteria
Sauerkraut: A fermented cabbage product that originated in China and is a good source of probiotics
Kimchi: A fermented food that contains Lactobacilli bacteria, which can support gut health
Kombucha: A fermented drink that contains probiotics, which help maintain a healthy balance of bacteria in the gut.
Miso: A Japanese seasoning made from fermented soybeans
Pickled cucumber: A naturally fermented food that can help with digestion
Sourdough bread: A food that can support gut health
How do they work?
Prebiotics:
Prebiotics are consumed and pass through the digestive system to the colon.
Gut bacteria ferment prebiotics, creating short-chain fatty acids (SCFAs).
SCFAs nourish and support the growth of beneficial bacteria.
The improved balance of gut bacteria can help with digestion, regulate the immune system, and reduce inflammation.
Probiotics:
Probiotics work by introducing beneficial bacteria or yeasts into the body to help restore or maintain a healthy balance of microorganisms in the gut. This balance can be disrupted by illness, antibiotics, or an unhealthy diet.
Compete with pathogens:
Probiotics compete with harmful bacteria for nutrients and receptors, making it harder for pathogens to survive.
Produce anti-microbial substances
Probiotics produce substances that inhibit the growth of harmful bacteria.
Improve gut barrier function
Probiotics increase mucus production and tight junction proteins, which prevents harmful bacteria from entering the bloodstream.
Regulate the immune system
Probiotics can help modulate the maturation and function of immune cells, which can increase the activity of T cells.
Postbiotics:
Improving barrier function:
Stimulating tight junctions
Stimulating mucous production
How postbiotics work in the skin:
Reduce inflammation: Postbiotics can help reduce inflammation and support healthy regeneration.
Modulate the immune response: Postbiotics can help modulate the skin's immune response.
Protect the skin: Postbiotics can act as a protective shield, helping the skin repair and maintain balance.
Modulating the immune response:
Postbiotics can help strengthen the immune system by:
Stimulating the production of regulatory T cells, which help control the immune response
Increasing the production of cytokines, which are chemical messengers that reduce inflammation and promote immune responses
What are the health benefits?
Dysbiosis - Disruptions in gut microbiota balance, may contribute to the development of a variety of diseases. For instance, inflammatory bowel disease (IBD), obesity, type 2 diabetes, and even distant systemic diseases, including cardiovascular diseases, certain cancers, and neurodegenerative disorders…
Increasing clinical studies and evidence have demonstrated that probiotics, prebiotics, and postbiotics can prevent and treat various diseases, but currently they can only be used as dietary supplements rather than medicines.
Prebiotics:
Prebiotics can promote the growth of beneficial intestinal bacteria, while probiotics produce postbiotics. Prebiotics work to regulate the gut microbiota, and remove harmful metabolites and exogenous substances to reduce their impact on the body, thereby alleviating or treating diseases.
Key health benefits of prebiotics include:
Improved digestion and bowel regularity:
Prebiotics add bulk to stool and promote regular bowel movements, preventing constipation.
Enhanced nutrient absorption:
They can increase the body's ability to absorb essential minerals like calcium and magnesium.
Blood sugar control:
By slowing down the absorption of carbohydrates, prebiotics can help regulate blood sugar levels, beneficial for people with diabetes.
Boosted immune system:
A healthy gut microbiome fostered by prebiotics plays a crucial role in immune function.
Reduced inflammation:
Prebiotics may help lower systemic inflammation in the body.
Potential for weight management:
By promoting satiety and regulating appetite hormones, prebiotics may aid in weight control.
Lower risk of colon cancer:
Studies suggest prebiotics may contribute to a reduced risk of colorectal cancer.
Improved mental health:
Emerging research indicates a link between gut health and mental well-being, with prebiotics potentially playing a role in mood regulation.
Probiotics:
Probiotics are beneficial bacteria that can help improve gut health by aiding digestion, potentially reducing the risk of diarrhea, particularly antibiotic-associated diarrhea, and may also contribute to a healthy immune system, potentially helping with conditions like irritable bowel syndrome, while also showing potential benefits for skin health and certain aspects of mental well-being; however, the specific benefits can vary depending on the probiotic strain and individual needs.
Key potential health benefits of probiotics include:
Improved digestion: Helps break down food and absorb nutrients more efficiently, potentially reducing symptoms of bloating and gas.
Diarrhea prevention and treatment: Can help combat diarrhea caused by infections, antibiotics, or travel.
Immune system support: May stimulate the immune system by promoting the growth of beneficial bacteria in the gut.
Irritable bowel syndrome (IBS) management: Some studies suggest probiotics may alleviate IBS symptoms like abdominal pain and discomfort.
Skin health: Potential link between gut health and skin conditions, with probiotics potentially improving skin health.
Vaginal health: Certain probiotic strains may help maintain a healthy vaginal microbiome.
Potential benefits for mental health: Emerging research explores the connection between gut bacteria and mental well-being, with probiotics potentially playing a role.
Postbiotics:
Postbiotics have many potential health benefits, including:
Immune system support: Postbiotics can help maintain a balanced immune system.
Digestive health: Postbiotics can support digestive health and treat diarrhea.
Gut microbiome health: Postbiotics can help manage the health of the gut microbiome.
Inflammation: Postbiotics can help lower inflammation.
Blood sugar regulation: Postbiotics can help improve blood sugar regulation.
Antioxidant activity: Postbiotics have antioxidant activity.
Anti-cancer properties: Postbiotics have anti-cancer properties.
Weight loss: Postbiotics may help with weight loss.
Allergy symptom relief: Postbiotics may help relieve allergy symptoms.
Asthma-related wheezing: Postbiotics may help reduce asthma-related wheezing.
Colic: Postbiotics may help ease colic in babies.
Probiotics, prebiotics, and postbiotics may represent the next generation of medicines, with the potential to revolutionize the way we treat and manage disease. Understanding the effects and mechanisms of probiotics, prebiotics, and postbiotics and promoting their clinical application represents an essential frontier in biomedical research.
Important points to consider:
Strain-specific benefits: Different probiotic strains have different potential health benefits, so choosing the right strain for your needs is important.
Consult a healthcare professional: Talk to your doctor before starting any new probiotic supplement, especially if you have a weakened immune system or underlying health conditions.
Quality matters: Look for reputable brands that have been tested for potency and purity.
The above information has been referenced from Mayo Clinic, National Library of Medicine, Google.