Let's "Gut" Candid: Unraveling Prebiotics, Probiotics, and Postbiotics

Have you ever wondered about the mystery behind "biotics"? While antibiotics and probiotics have been part of our vocabulary for a while, others like prebiotics and postbiotics are newer discoveries for many. We see them on food labels, yet their meaning often eludes us. Here’s the key: we intuitively grasp their link to promoting health. Today, our exploration of prebiotics, probiotics, and postbiotics showcases their distinct contributions to our well-being.

Interestingly, these terms share a common ancestry dating back to the Ancient Greek word “biōtikós” (“of life”), itself derived from the word “bíos,” meaning “life.” This connection underlines their essential role in the vitality of living systems. Prebiotics, probiotics, and postbiotics, while gaining increased attention recently, aren't entirely new. Scientific investigations and insights into these elements have been ongoing for several decades, even though the terms themselves might seem fresh in popular culture and marketing.

Prebiotics

Prebiotics are fermentable fibers found in plant-based foods, such as garlic, bananas, and legumes. These fibers go through the digestive system without being broken down and arrive in the colon, where they fuel the growth and function of the existing beneficial bacteria, probiotics. 

Think of prebiotics as the fertilizer for your gut garden. They nourish existing good bacteria, helping them grow and multiply. This, in turn, creates a thriving gut microbiome, essential for optimal health. Just like preparing the soil before planting seeds, prebiotics help create the beneficial environment for a flourishing gut.

Probiotics

Probiotics are live microorganisms, such as yeast and bacteria, that reside in our gut and play a crucial role in maintaining good health. These beneficial microorganisms, like Bifidobacterium bifidum and Lactobacillus acidophilus, contribute to a balanced gut microbiota, promoting digestion and boosting our immune system. But their benefits extend far beyond that. Probiotics may also help reduce inflammation, prevent antibiotic-associated diarrhea, and even improve mental health. Foods that contain probiotics include fermented foods, like yogurt and sauerkraut.

These beneficial bacteria, nourished by prebiotics, also contribute to the production of postbiotics. As we explored in our previous newsletter, fermentable fibers are prebiotics that act as food for probiotics, allowing them to flourish in our gut. The symbiotic relationship, where probiotics breakdown prebiotics is crucial for maintaining a healthy gut environment. The fermentation process leads to the creation of postbiotics!

Postbiotics

Postbiotics are non-living, beneficial byproducts created when our probiotics ferment prebiotics. Among these byproducts are short-chain fatty acids, enzymes, peptides, and various other compounds that contribute to our health. Furthermore, postbiotics include not only the byproducts of fermentation, but also the physical parts of the microbes that could be helpful for our health. Probiotics are important for maintaining gut balance, supporting immune function, strengthening the gut barrier, and reducing inflammation. Some ways you can increase your amount of postbiotics is to eat prebiotic-rich foods and consume fermented foods!

This intricate interplay between prebiotics, probiotics, and postbiotics underscores their vital role in supporting a healthy gut microbiome. To put it simply, prebiotics are the food for probiotics, probiotics are the living beneficial bacteria, and postbiotics are the beneficial compounds produced by probiotics. Together, they play a crucial role in supporting the gut microbiome and overall health.

Closing thoughts

In the world of health and nutrition, prebiotics, probiotics, and postbiotics often find themselves under the spotlight, touted as miraculous solutions for gut health. While their benefits are real and scientifically backed, the marketing hype surrounding them can often overshadow a crucial element: the power of fiber-rich whole foods.

Oversimplifying the narrative can lead to an overreliance on these products as a one-size-fits-all solution, neglecting the unique needs of each individual and the importance of personalized approaches. Additionally, it can foster a disconnect from the natural source of these elements.

Instead of succumbing to the hype, let's cultivate a more mindful understanding. By delving deeper into the specific functions of prebiotics, probiotics, and postbiotics, we empower ourselves to make informed choices about our health. This deeper understanding allows us to craft a holistic approach that prioritizes whole-food sources and personalized strategies.

Take good care,

Rebecca

References

Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S. J., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods (Basel, Switzerland), 8(3), 92. https://doi.org/10.3390/foods8030092

Hill, C., Guarner, F., Reid, G. et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol 11, 506–514 (2014). https://doi.org/10.1038/nrgastro.2014.66

Salminen, S., Collado, M.C., Endo, A. et al. The International Scientific Association of Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of postbiotics. Nat Rev Gastroenterol Hepatol 18, 649–667 (2021). https://doi.org/10.1038/s41575-021-00440-6

Thorakkattu, P., Khanashyam, A. C., Shah, K., Babu, K. S., Mundanat, A. S., Deliephan, A., Deokar, G. S., Santivarangkna, C., & Nirmal, N. P. (2022). Postbiotics: Current Trends in Food and Pharmaceutical Industry. Foods (Basel, Switzerland), 11(19), 3094. https://doi.org/10.3390/foods11193094

Disclaimer: I am not a healthcare provider, and the information provided in this newsletter is intended for educational purposes only. The content shared here should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider or physician for personalized guidance regarding any health concerns or medical conditions.