Probiotics, Prebiotics, and... Postbiotics? What You Need to Know About The Gut Health Buzzwords

There are so many buzzwords in the health and wellness space that it can be tough to keep them all straight. Some of these words also sound strikingly similar, which makes things even more confusing. Enter probiotics, prebiotics, and postbiotics. If you’ve ever been on an antibiotic or suffered from gut issues, you may already know the difference and why each plays a significant role in keeping our gut microbiome healthy. Probiotics, prebiotics, and postbiotics can be consumed as supplements or as part of a balanced diet through food. Is one better than the other? Some experts say, yes.

When we examine the function of probiotics, they exist to promote diversity in our microbiome. Believe it or not, the more bacteria, fungi, and viruses in our gut microbiome, the better our overall health will be.

“The doses of microbes found in supplements are overly potent, with billions to trillions of microbes, far exceeding the amounts in fermented foods, which contain hundreds of thousands to millions,” Rachele Pojednic, PhD, Stanford University nutrition and exercise scientist, explains. “In this context, more is not better; natural sources provide a gentler, more physiologically effective way to support your microbiome.”

The most effective way to introduce probiotics into our system is by consuming fermented foods. Great options include kimchi, sauerkraut, yogurt, cottage cheese, and tempeh.

Prebiotics, like fibrous foods, help to keep the “good” bacteria alive and well in our guts. The great thing about prebiotics is that they come in various forms that cater to many different dietary habits. High-fiber prebiotic foods include legumes, seeds, whole grains, nuts, fibrous vegetables, and berries with seeds. Even the pickiest eater will find at least one thing on that list they’ll eat.

But What About Postbiotics?

Postbiotics are created when probiotics ferment prebiotics in our gut. These compounds help our bodies fight off inflammation, strengthen our gut, and support our immune system. If we fuel ourselves properly with probiotics and prebiotics, the postbiotics will be in great shape.

“To ensure your microbiome is getting the sustenance it needs, it is best to get your probiotics from fermented foods and prebiotics from high-fiber foods, which have the added bonus of numerous other health benefits,” Dr. Pojednic says.

Eating delicious foods while promoting gut health is a win/win for us.