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“Biotics” are very fashionable these days. With the focus on immunity as people seek to improve their health through dietary means, gut-friendly foods and supplements are receiving broader attention to help individuals achieve these goals. The big question that remains though is: what are the differences between all of these “biotics” and do you really need to supplement? Let’s dive a little deeper.
What are prebiotics, probiotics and postbiotics?
Prebiotics and probiotics have been in the news for quite some time. However, they have different mechanisms in how they benefit immune health. For example, prebiotics are often referred to as the “food” for probiotics. They are considered indigestible carbohydrates and fiber that are fermented by microbes (or probiotics) in the gastrointestinal (or gut) system.
Probiotics are live microorganisms that provide a benefit to the host (or person) they inhabit. Although there are natural probiotics that already live in the gut, there are many foods (and supplements) that can be included in the diet to increase the benefits that prebiotics and probiotics provide to your overall health.
Although there are many studies on the mechanisms of action and benefits of prebiotics and probiotics for human health, the term postbiotics is relatively newer with very limited research. What is known about postbiotics is that they are not living microorganisms, but rather substances produced by the metabolic activity of probiotics present in the intestine.
According to nutrition expert Jessie Wong, MAcc, RDN, LD, “When probiotics ferment prebiotics, they produce by-products which are coined as postbiotics. Postbiotics can include many different products, including metabolites , short chain fatty acids (SCFAs), microbial cell fractions, functional proteins, etc. Although there are definitions for probiotics and prebiotics, there is not yet a recognized definition for postbiotics.
Sheri Berger, RDN, CDCES, agrees with Wong’s contribution, noting that although limited in research, some studies have shown that postbiotics can help maintain a healthy immune system, support gut integrity, reduce inflammation and possibly prevent type 2 diabetes.
Can food meet your “pre-, pro- and post-biotic” needs?
Simply put: yes! Nutrition experts widely agree that there is some truth to the statement “eat the rainbow” when it comes to your gut health and the family of pre-, pro-, and postbiotics.
Kelsey Lorencz, RD Plant-Based Dietitian, Wong, and Berger all recommend eating a wide variety of plant-based foods to fill your body with a wonderful balance of pre-, pro-, and postbiotics. And, truth be told, many foods contain these three powerhouses of gut health, so you can certainly do it without taking a supplement in many cases.
To make sure you’re building your plate with these three in mind, here’s a quick reminder of which foods to focus on to get all three.
Foods rich in prebiotics:
- Asparagus
- Onions
- Garlic
- Bananas
- oats
- flax seed
- chicory root fiber
Foods rich in probiotics:
- Fermented foods (yogurt, kefir, sauerkraut, kimchee)
- Other fermented cheeses and cultured products
Since postbiotics are formed from the metabolism of probiotics, eating prebiotics and probiotics also means you are eating foods that also help generate postbiotics in your body.
When should you complete?
Like everything in nutrition, there is no black or white answer to this question. However, Wong shares that people can get all the pre-, pro-, and post-biotics from the diet, so there’s no need to supplement if a person eats a wide range of plant-based foods. , a good amount of dietary fiber and some fermented foods. She recommends people consume 30g of fiber per day from real foods (no powders or supplements) and 30 different types of plants per week for optimal gut health.
That said, both Lorencz and Wong agree that sometimes supplements may be warranted when dealing with specific health conditions. For example, research has shown that not all probiotics are created equal. While some strains are beneficial for adults struggling with irritable bowel syndrome (IBS), others are specifically designed to help with diabetes management, infant health, and more.
With that in mind, before taking any pre-, pro-, or post-biotic pill, speak with a qualified microbiome healthcare professional to ensure that the strain you are taking is recommended for the condition you are experiencing. Wong points out that while taking probiotics may have a productive function, it may also contribute to future illnesses depending on the individual’s strain and microbiome.
Conclusion
Fill your plate with a variety of plant-based and fermented foods to reap the benefits of all three biotics to further support your immune health.
Learn more about prebiotics, probiotics and gut health in these articles:
