Health and wellness trends often introduce new terms that leave you scratching your head. You’ve probably heard of probiotics — the “good” bacteria that help your gut — but have you come across prebiotics? And what about postbiotics?
Let’s break down the differences and clear up any confusion so you can make the best choices for your health.
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What Are Probiotics?
Probiotics are live bacteria that provide numerous health benefits, especially for your gut. Your intestines are home to trillions of bacteria, and a balanced gut microbiome can reduce the risk of health issues such as:
You can find probiotics in fermented foods like yogurt, kimchi, kefir, and sauerkraut, or take them in supplement form.
Probiotic Strains to Know
Not all probiotics are the same. Some of the most common strains include:
- Lactobacillus acidophilus
- Lactobacillus rhamnosus GG
- Saccharomyces boulardii (a yeast)
- Bifidobacterium bifidum
- Bacillus coagulans
These strains are often combined in supplements targeting specific health issues, like traveler’s diarrhea.
What Are Prebiotics?
Prebiotics are non-digestible fibers that feed probiotics. They travel through your digestive system and arrive at your colon, where they support the growth of beneficial bacteria. Without prebiotics, probiotics wouldn’t thrive.
You can find prebiotics in plant-based foods such as vegetables, fruits, grains, and roots. Examples include:
- Asparagus
- Bananas
- Berries
- Garlic
- Onions
- Oats
Synbiotics: The Best of Both Worlds
Some foods, like kimchi, sauerkraut, and tempeh, contain both probiotics and prebiotics, making them “synbiotic.” They offer a double dose of gut health benefits by supporting both the good bacteria and their food supply.
What About Postbiotics?
Postbiotics are the metabolic byproducts created when probiotics break down prebiotic fiber. While research on postbiotics is still in its early stages, there’s growing interest in their potential to help manage conditions like inflammatory bowel disease and irritable bowel syndrome. However, postbiotics are not yet available in supplement form.
Do Probiotics Have Side Effects?
Most people tolerate probiotics well, but some may experience side effects such as bloating, gas, or constipation. Start with a low dose and gradually increase it to minimize discomfort. If side effects persist, consult with your healthcare provider.
Should You Take Probiotics After Antibiotics?
Antibiotics kill both bad and good bacteria in your gut, which can disrupt your microbiome. Some studies suggest that taking probiotics after antibiotics might help restore your gut flora, but results are mixed. If you’re concerned about the impact of antibiotics on your gut health, talk to your healthcare provider for advice.
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So, Should You Take Probiotics or Prebiotics?
The decision between probiotics and prebiotics isn’t always clear-cut. For a generally healthy person, whole foods should be your first choice. Foods like yogurt, kefir, kimchi, and sauerkraut provide both probiotics and prebiotics, giving you a natural way to support gut health.
If your diet doesn’t include many fiber-rich foods, you might want to consider adding a prebiotic supplement. However, always consult with a registered dietitian or healthcare provider before starting any new supplement.
Conclusion
Both probiotics and prebiotics can improve gut health, but they work in different ways. A diet rich in fiber, fruits, vegetables, and whole grains is the best way to maintain a healthy microbiome. If you have specific health concerns, consider speaking with a healthcare professional to determine if supplements are right for you.
5 sources
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https://doi.org/10.1016/j.tifs.2018.03.009 - Baquerizo Nole KL, et al. (2014). Probiotics and prebiotics in dermatology. DOI:
https://doi.org/10.1016/j.jaad.2014.04.050 - Compare D, et al. (2017). Lactobacillus casei DG and its postbiotic reduce the inflammatory mucosal response: An ex-vivo organ culture model of post-infectious irritable bowel syndrome.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5391611/ - Davani-Davari D, et al. (2019). Prebiotics: Definition, types, sources, mechanisms, and clinical applications.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/ - Doron S, et al. (2015). Risk and safety of probiotics.
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