Probiotics, Prebiotics, Postbiotics: The Three-Step Balance
1️ / Probiotics – The Good Microbes
Probiotics are beneficial bacteria and yeasts that strengthen your microbiome.
✔ Examples: Lactobacillus rhamnosus , Bifidobacterium longum , Saccharomyces boulardii
✔ Present in: Yogurts, kefir, kombucha, kimchi, sauerkraut, food supplements
✔ Roles: Improve digestion, immunity and reduce inflammation
2️ / Prebiotics – Food for Good Bacteria
Prebiotics are fibers that our digestive enzymes don't break down, but our good bacteria love!
✔ Examples: Inulin (chicory), FOS & GOS (onion, leek), resistant starch (green banana, cooled potatoes)
✔ Roles: Stimulate the growth of good bacteria and produce beneficial fatty acids
3/ Postbiotics ⚙ – Beneficial Metabolites
Postbiotics are the bioactive substances produced by probiotics after fermentation.
✔ Examples: Short-chain fatty acids (butyrate, propionate, acetate)
✔ Roles: Anti-inflammatory effect, strengthening of the intestinal barrier and immune regulation
Conclusion: A Balanced Microbiota = Optimal Health!
Your microbiome influences your digestion, immunity, weight, and even your brain . Eat a varied diet, exercise, and take targeted supplements to give it every chance of being at its best.
Main differences between probiotics, prebiotics and postbiotics
|
Criteria |
Probiotics |
Prebiotics |
Postbiotics |
|
Definition |
Beneficial living microorganisms |
Fibers that feed good bacteria |
Metabolites produced by bacteria |
|
Nature |
Live bacteria or yeasts |
Fiber and complex carbohydrates |
Bioactive molecules |
|
Main role |
Restore the balance of the microbiota |
Stimulate the growth of probiotics |
Delivering benefits without live bacteria |
|
Examples |
Lactobacillus , Bifidobacterium , Saccharomyces |
Inulin, FOS, GOS, resistant starch |
Short-chain fatty acids, antimicrobial peptides |
|
Presence in food |
Yogurts, kefir, kimchi, sauerkraut |
Garlic, banana, onion, oats |
Fermented foods (kefir, yogurt, miso) |
|
Stability |
Fragile, sensitive to heat and digestive conditions |
Stable, resistant to digestion |
Very stable, no need for live bacteria |
Conclusion: should they be taken together?
The ideal is often to combine probiotics, prebiotics and postbiotics for a synergistic effect on intestinal health.
- Prebiotics feed probiotics , which then produce beneficial postbiotics .
- Some fermented foods (kefir, miso, yogurt) naturally contain all three types .
- Postbiotic supplements are of interest to people who have difficulty tolerating live probiotics.
In summary:
Prebiotics = feed good bacteria
Probiotics = provide beneficial live bacteria
Postbiotics = provide the benefits of probiotics without live bacteria
Take care of your microbiota, it will take care of you!
