Demystifying the Microbiome: Prebiotics, Probiotics, and Postbiotics Explained
Gut health can be needlessly overcomplicated.
So let’s just dive straight into it, shall we?
Today, we're highlighting the differences between prebiotics, probiotics, and something new you may not have encountered before: postbiotics.
Prebiotics
Prebiotics are compounds, usually fibre, that feed the microbes in our digestive system. This is fibre that isn’t digested in the upper digestive tract or stomach, but instead travels all the way down to the colon, where our gut microbes can begin to ferment them.
The fermentation process helps generate short-chain fatty acids, which aids in intestinal function, barrier support, and immunity.
Rice and potatoes can become more prebiotic-friendly if you cook them and then pop them into the fridge to cool down before eating. The cooking-then-cooling process creates resistant starch, meaning the food will resist digestion in the small intestine and be able to reach the colon where it can then feed our beneficial microbes.
Other whole-food prebiotic sources include oats, legumes, onions, garlic, leeks, bananas, and high-quality supplements.
Probiotics
These are the G.O.A.T.s of gut health! Probiotics are live microorganisms, and we need them to keep our bodies in balance.
Whole food sources of probiotics include live cultured yogurt, kefir, sauerkraut, kimchi, miso, and tempeh.
One important detail is that probiotic support can be strain-specific: a formula used for general digestive balance is not automatically the right one for antibiotic recovery, women’s flora support, or travel-related digestive disruption. It’s worth choosing high-quality products that clearly identify genus, species, and strain.
Browse our full lineup of probiotic offerings
Postbiotics
Postbiotics are beneficial microbial materials that are not alive, but may still interact with the body in useful ways. They are compounds produced during fermentation and may help support the gut lining, immune function, and digestive balance. Fermented foods also provide natural sources of postbiotic compounds.
For those who have sensitive or reactive digestive systems, postbiotic supplements might be a useful alternative to live fermented foods. Rather than adding more live microbes, postbiotic supplements can provide some of the beneficial compounds and components associated with microbial activity.
Bonus Round: Synbiotics
Synbiotics are a combination of probiotics with prebiotic fibres or compounds. They offer both beneficial microbes plus the nourishment that helps support them. Rather than simply adding bacteria or only feeding the microbes already present, synbiotic supplements aim to do both at once. For some people, this can be a practical all-in-one option for digestive support, microbiome balance, and more well-rounded gut care.
A Tailored Approach
Every body is unique. Your microbiome changes in response to what you eat, but fibre and fermented foods don’t always work the same way. Everybody reacts somewhat differently.
Some people do beautifully with added fibre where others get bloated and uncomfortable. Some thrive on live probiotics. Others do best when starting with whole food, gentler fibres, or postbiotic support.
It’s critical to maintain a balanced, varied diet rich in whole foods. We supplement with tailored, high-quality support where necessary.
Which Supplements Are Best For Me?
Prebiotics feed beneficial microbes.
Probiotics are the beneficial microbes.
Postbiotics are the useful substances left behind by beneficial microbes.
None are automatically “the best”. The correct choice depends on your personal health goals. Discuss options with your healthcare professional for the best direction tailored to your needs.
As always, Optimum Health favours gut support that is thoughtful, specific, and grounded in the bigger, holistic picture. Reach out with any questions or come by and visit us at any of our 3 Edmonton-area locations!
References
Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., Morelli, L., Berni Canani, R., Flint, H. J., Salminen, S., Calder, P. C., & Sanders, M. E. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology.
Salminen, S., Collado, M. C., Endo, A., Hill, C., Lebeer, S., Quigley, E. M. M., Sanders, M. E., Shamir, R., Swann, J. R., Szajewska, H., & Vinderola, G. (2021). The International Scientific Association of Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of postbiotics. Nature Reviews Gastroenterology & Hepatology.
Swanson KS, Gibson GR, Hutkins R, et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on the definition and scope of synbiotics. Nat Rev Gastroenterol Hepatol. 2020.
Wastyk HC, Fragiadakis GK, Perelman D, et al. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021.
Liu XF, Shao JH, Liao YT, Wang LN, Jia Y, Dong PJ, Liu ZZ, He DD, Li C, Zhang X. Regulation of short-chain fatty acids in the immune system. Front Immunol.