What are probiotics, prebiotics and postbiotics?
- Probiotics: These are live micro-organisms (bacteria or yeasts) that, when consumed, colonise your gut and balance your flora. Examples: Lactobacillus and Bifidobacterium. They help digest, fight bad bacteria and strengthen your defences.
- Prebiotics: These are not live, but fibres or compounds that feed probiotics. Think of them as the ‘fertiliser’ that makes the good bacteria grow. Examples: inulin, fructooligosaccharides (FOS).
- Postbiotics: These are the products that probiotics generate when they ferment, such as short-chain fatty acids (e.g. butyrate) or peptides. You don't need to consume live bacteria; these compounds are ready to benefit your body.
Together, they form a team: prebiotics nourish probiotics, and probiotics produce postbiotics that support your gut health and beyond.
Why do we need to supplement them?
- Probiotics: Useful after antibiotics, for digestive problems or if your diet is low in fermented foods. Studies in Frontiers in Microbiology (2020) show they improve immunity and reduce inflammation.
- Prebiotics: Ideal if you consume little fibre or want to boost your microbiota. They help regulate blood sugar and cholesterol, according to Nutrients (2019).
- Postbiotics: Less common as supplements, but promising for those who cannot tolerate live probiotics (e.g. infants or people with low immunity). Research suggests anti-inflammatory and metabolic benefits.
Not everyone needs supplements. If your diet is rich and varied, your gut may be well covered. But stress, antibiotics or a processed diet may warrant extra.
Supplementation: When and how?
- Probiotics: Capsules or powders with specific strains (10-50 billion CFU/day). Look for brands with Lactobacillus rhamnosus or Bifidobacterium longum, and combine with food for best absorption. Consult a doctor if in doubt.
- Prebiotics: Inulin or FOS supplements (5-10 g/day). Start small to avoid gas.
- Postbiotics: Still emerging (e.g. butyrate capsules), less available, but useful in specific cases. Dosage varies according to product.
Be careful: quality matters. Choose refrigerated or opaque packaged supplements and check expiry date. However, food is still king.
Food: Natural sources
Probiotics:
- Plain yoghurt (unsweetened, with live cultures).
- Kefir (fermented milk or water).
- Sauerkraut, kimchi, miso (unpasteurised fermented).
Prebiotics:
- Garlic, onion, leeks (rich in inulin).
- Green bananas, oats, asparagus.
- Legumes (lentils, chickpeas).
Postbiotics:
- Present in fermented foods (the liquid in sauerkraut or kefir).
- Fibre digested by your microbiota (eat prebiotics and you produce them).
- A plate of plain yoghurt, banana and a touch of sauerkraut gives you the full trio.
Balance your gut with food and supplements
Probiotics, prebiotics and postbiotics are essential for a happy gut, and that translates into more energy, defences and well-being. You don't need to run out for supplements if your probiotic-rich diet is rich in fermented foods and fibre, but an extra boost can be helpful at key times. Are you already including these allies in your day? Try some homemade kefir or miso soup and let your microbiota thank you.
Cheers,
Tribu Naturals
