Prebiotics, Probiotics, And Postbiotics Explained: A Guide

The gut is considered the mitochondria of the human body – the powerhouse responsible for breaking down and converting food into energy. It also delivers essential nutrients you need, supporting multiple body functions, from energy production to toxin elimination.

In fact, most of the immune system is in the gut. Therefore, keeping your digestive system as healthy as possible is essential for achieving optimum well-being. In fact, it might even hold the key to addressing multiple health conditions. But how can you improve your gut’s health?

The key to improving your gut’s health is understanding the microorganisms thriving in your stomach, also known as gut microbiota. This is where prebiotics, probiotics, and postbiotics come in.

Prebiotics, probiotics, and postbiotics play a crucial role not only in your gut but in your body too. So, how is one different from the other? Keep reading below to better understand their role in your body.

What Is The Difference Between Prebiotics, Probiotics, And Postbiotics?

What is a prebiotic? A prebiotic is a type of fiber that serves as a fuel for probiotics. Think of it as food gut microflora (probiotics) can digest.

 

Here are some of the best sources of prebiotics:

• Chicory Root: Chicory root is a good source of prebiotic fiber, particularly inulin—which is known to improve digestion and relieve constipation.
• Garlic: This flavorful herb promotes the growth of probiotics in the gut, particularly Bifidobacteria.
• Onions: This bulb plant is rich in inulin in fructooligosaccharides (FOS), which helps break down fat and boost metabolism.
• Whole Wheat: Whole wheat includes barley, oat, quinoa, and millet. These are rich in prebiotic fiber like beta-glucan, which improves blood sugar and cholesterol levels.
• Apples: This delicious pome is high in pectin, a soluble fiber known for its prebiotic benefits, such as reducing inflammation and preventing weight gain.

On the other hand, probiotics are bacteria that feed on prebiotics. They promote a healthy balance in the body, keeping it as neutral as possible to prevent diseases.

Sources of probiotics include the following:

• Yogurt: Yogurt is a good source of probiotics, mainly lactic acid bacteria (e.g., Lactobacillus). It’s known for maintaining bone health and lowering blood pressure.
• Kefir: This fermented milk drink is rich in probiotics—lactic acid, bacteria, and yeast. It helps protect the body against infection and improves bone health.
• Sauerkraut: This is a fermented shredded cabbage. Aside from its probiotic content, sauerkraut is also high in Vitamin C, sodium, iron, and potassium.
• Tempeh: This is a fermented soybean patty with a flavor profile similar to mushrooms. It reduces the phytic acid levels in soybean to help the body absorb minerals like iron.
• Kimchi: This is a popular South Korean staple. Aside from lactic acid bacteria, it’s also high in Vitamin K, riboflavin, and iron.

Postbiotics are chemicals probiotics release that include essential nutrients, such as amino acids, B vitamins, and antimicrobial peptides—substances that inhibit the growth of pathogens in the body.

If you’re not fond of probiotic-rich foods, you may be low in postbiotics. Consider taking postbiotics supplements at the advice of your physician to maintain healthy levels of postbiotics in the body.

Does Prebiotics Carry Health Risks?

Most prebiotics is considered safe, even for pregnant and lactating women. Yet, since prebiotics are processed in the large intestine, too much can cause symptoms like cramps, diarrhea, gas, and bloating.

And keep in mind that prebiotics isn’t appropriate for everyone, especially for people with irritable bowel syndrome. This is because rapid fermentation can cause side effects to those who might be sensitive.

Does Probiotics Carry Health Risks?

Like prebiotics, probiotics are generally considered safe, especially in healthy individuals. Nevertheless, there’s a higher risk of side effects in people with compromised immune systems, including critically-ill patients.

Possible side effects of taking too many probiotics include the release of harmful compounds, antibiotic resistance, and infections. Probiotics may trigger allergies, stomach problems, and diarrhea as well.

And be mindful of the probiotic you consume, as some might contain other types of microorganisms besides those stated on the ingredients label. These microbes are considered contaminants and may pose health risks if left ignored.

How Do Probiotics Work?

Probiotics may help reduce the number of harmful bacteria in the gut that can cause infection and inflammation. Then, they replace these problematic germs with helpful bacteria.

Experts believe that probiotics may help people with the following conditions:

• Diarrhea: Probiotics may help relieve diarrhea—especially if it’s caused by specific antibiotics—and its infectious form, which often occurs in children.
• Irritable Bowel Syndrome (IBS): Probiotics may help alleviate the symptoms of IBS, including gas, constipation, bloating, diarrhea, and stomach pain.
• Inflammatory Bowel Disease (IBD): IBD includes ulcerative colitis and Crohn’s disease. Probiotics can put ulcerative colitis in an inactive state and prevent Crohn’s disease from worsening.

In addition, probiotics are believed to treat yeast infections, urinary tract infections, lactose intolerance, skin conditions, asthma, and rheumatoid arthritis. But more research is necessary to support these claims.

Do Postbiotics Carry Health Risks?

Postbiotics are generally safe, especially in healthy individuals. If you want to take probiotic supplements to boost your postbiotics, side effects are possible to occur. These include gas, stomach discomfort, and bloating. Don’t worry, as they eventually disappear when the body learns to adapt.

Nevertheless, there are people who must avoid taking higher doses of postbiotics through the consumption of probiotic-rich foods.

• Immunocompromised individuals;
• People with structural heart conditions;
• Pregnant individuals;
• Children;
• People with digestive disorders;
• People who had recently undergone surgery; and the like.

When it comes to taking postbiotic supplements, it’s important to seek medical advice from your primary care physician, especially if you have an existing health problem or are taking medications.

How Do Postbiotics Work?

Postbiotics work in a variety of ways, such as the following:

• Help Reduce Digestive Symptoms: IBD affects millions of people across the world. Experts believe that postbiotics can help relieve the symptoms of IBD.
• Prevent Diarrhea: A 2020 study found that taking postbiotic supplements was more effective than relying on a placebo alone.
• Help Boost Immune System: Postbiotics may stimulate regulatory T cell production in the body. These cells improve your body’s immune response.

Postbiotics are believed to help people lose weight, reduce the risk of heart disease, maintain healthy blood sugar levels, and prevent tumor growth as well.

Final Words

Prebiotics, probiotics, and postbiotics are essential to maintaining a healthy body.

Prebiotics are the food probiotics consume, and postbiotics are the chemicals probiotics release after taking sufficient amounts of prebiotics.

If you want to improve your gut health with the help of prebiotics, probiotics, and postbiotics, seek medical advice from your trusted physician. They can offer different treatment regimens, like taking supplements, that you can follow.