Prebiotic, Probiotic, Postbiotic

Prebiotic, Probiotic, Postbiotic- What is the Difference?

Let’s break this down simply!

Prebiotics: These are the source of food for the good bacteria that lives in our GI tracts! So the little GI bacteria eat prebiotics to flourish and dominate. Fruits (especially bananas), vegetables, whole grains and beans are great sources of prebiotics! Onions, garlic, artichokes and soybeans are some other foods HIGH in prebiotics. Prebiotics can also be taken as a supplement!

Probiotics: These are LIVING microorganisms that maintain a healthy Gastrointestinal tract by increasing the healthy bacteria and decreasing the bad bacteria. High levels are found in yogurt, kefir, kimchi, sauerkraut, and in supplement form. There are many strains of probiotics available and the strain you take does matter.

Here is a few of my favorite strains to recommend:

  1. Bifidobacterium lactis: This strain is commonly found in dairy products and has been studied for its ability to support digestive health and strengthen the immune system.
  2. Lactobacillus plantarum: L. plantarum is known for its ability to survive harsh conditions in the GI tract, making it particularly effective as a probiotic supplement. It has been studied for its potential to alleviate symptoms of IBS and other digestive disorders.
  3. Lactobacillus acidophilus: This strain is one of the most well-known probiotics and is commonly found in yogurt and other fermented dairy products. It’s known for its ability to promote gut health by maintaining a balanced microbiota and supporting digestion.
  4. Akkermansia Muciniphila: Research suggests that higher levels of Akkermansia muciniphila in the gut are associated with improved metabolic health. It has been linked to benefits such as reduced inflammation, improved insulin sensitivity, and a lower risk of obesity and metabolic disorders. It has been shown to increase GLP1 production which is key maintaining a healthy metabolism and weight.

Postbiotic: Postbiotics are the metabolites or byproducts produced by probiotic microorganisms during fermentation. These include short-chain fatty acids, enzymes, peptides, and organic acids. Postbiotics can also have beneficial effects on gut health and overall well-being, similar to probiotics and prebiotics. They are gaining attention for their potential health benefits and may be found in certain fermented foods or as supplements.

Prebiotics, probiotics , and postbiotics play important roles in maintaining a healthy gut microbiome, which is linked to various aspects of health, including digestion, immune function, and even mental health. I recommend most women take a probiotic regularly to keep themselves as healthy as possible!