Supplements containing prebiotics, probiotics, and postbiotics are gaining popularity, but you can get these beneficial nutrients and microorganisms through a balanced diet. Here’s a breakdown of what each of these components does for your gut health.
Probiotics
Probiotics are beneficial live microorganisms, including bacteria and yeast, that coexist in your body, offering various health benefits and defending against harmful organisms. You can enhance the ratio of good to bad bacteria through both food and supplements if needed.
Health Benefits: Research over decades has shown that specific probiotics can help with constipation, prevent traveler’s diarrhea, and alleviate symptoms of IBS and ulcerative colitis. They may also assist with conditions like atopic dermatitis, high cholesterol, and gum disease. However, different probiotics serve different purposes. For instance, Bifidobacterium infantis, Lactobacillus casei, and Lactobacillus plantarum can reduce IBS-related gas and bloating, whereas Lactobacillus rhamnosus GG (LGG) and Saccharomyces boulardii are beneficial for antibiotic-related diarrhea.
How to Get Them From Food: The best sources of probiotics are fermented dairy products like yogurt and kefir, which contain multiple strains of bacteria. While other fermented foods like kimchi and sauerkraut do have live bacteria, they often lack the strength and quantity needed to be classified as probiotics.
Should You Supplement?
If you seek specific benefits, such as improved glucose regulation, opt for a supplement containing the exact strain shown to be effective for that condition. Though food should be prioritized, supporting your gut with probiotics during antibiotic treatment can help reduce antibiotic-associated diarrhea. Always consult your doctor before taking any supplements, as the ideal dosage varies.
Prebiotics
Prebiotics are essentially indigestible carbohydrates, such as fiber, that act as food for beneficial gut bacteria. Unlike probiotics, which are temporary visitors in the digestive tract, prebiotics support long-term gut health by nurturing the growth of good microbes.
Health Benefits: Prebiotics help gut bacteria thrive, which in turn improves overall gut health. After consuming prebiotic-rich food, its fiber travels to the colon where healthy microbes ferment it, promoting their growth and enabling them to outcompete harmful bacteria. Additionally, thriving gut bacteria produce substances that nourish the colon and enhance immune function.
How to Get Them From Food: To boost prebiotic intake, consume fiber-rich plant foods like bananas, asparagus, whole grains, onions, garlic, and soybeans. Aim for a diverse diet with up to 30 different plant foods weekly, targeting around 25 grams of fiber daily for women and 38 grams for men. A sample day could include oatmeal and a banana for breakfast, a burrito bowl with brown rice, black beans, and sautéed vegetables for lunch, a large apple for a snack, and grilled salmon with roasted asparagus and quinoa for dinner.
Should You Supplement?
While food should be the first choice, supplements can be beneficial for issues like constipation or abnormal cholesterol. Look for supplements containing inulin, galactooligosaccharides (GOS), or fructooligosaccharides (FOS), starting with half the recommended dose to see how your gut responds.
Postbiotics
Postbiotics are substances produced by the body after it digests prebiotics and probiotics. These include B vitamins, enzymes, amino acids, and short-chain fatty acids like butyrate.
Health Benefits: Though research is still emerging, postbiotics have shown potential in reducing intestinal inflammation, relieving constipation, managing allergies, boosting immune health, and more.
How to Get Them From Food: A diet rich in probiotics and prebiotics can help your body produce postbiotics. Foods like kimchi, kombucha, yogurt, kefir, and other pickled vegetables are good sources.
Should You Supplement?
Postbiotics are specific in their applications, so choose supplements that match your health needs. Notably, postbiotics are more shelf-stable than probiotics. Current options with strong evidence include sodium butyrate for IBS symptoms and Lactococcus lactis for immune and respiratory health.
The Bottom Line
For most people, maintaining a healthy microbiome involves eating a balanced, gut-friendly diet. “My strategy is to eat a wide variety of fermented, cultured, fiber-rich foods,” says nutrition expert Monica Reinagel. This approach introduces a diverse array of beneficial microbes and provides different types of fiber to support them.
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