Probiotics, prebiotics, postbiotics: three -step balance

Probiotics, Prebiotics, Postbiotics: Balance in Three Steps

1️/ Probiotics – The Good Microbes

THE probiotics are beneficial bacteria and yeasts that strengthen your microbiota.
✔ Examples: Lactobacillus rhamnosus, Bifidobacterium longum, Saccharomyces boulardii
✔ Found in: Yogurts, kefir, kombucha, kimchi, sauerkraut, food supplements
✔ Roles: Improve digestion, immunity and reduce inflammation

2️/ Prebiotics – Food for Good Bacteria

THE 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

THE postbiotics are the bioactive substances produced by probiotics after fermentation.
✔ Examples: Short-chain fatty acids (butyrate, propionate, acetate)
✔ Roles: Effect anti-inflammatory, strengthening of the intestinal barrier and immune regulation

Conclusion: A Balanced Microbiota = Optimal Health!
Your microbiota influences your digestion, your immunity, your weight and even your brain. Adopt a varied diet, exercise and targeted supplements to give him every chance of being at the top.

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 yeast	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, resists digestion	Very stable, no need for live bacteria

Conclusion: should they be taken together?

The ideal is often to associate probiotics, prebiotics and postbiotics for a synergistic effect on gut health.

• THE prebiotics feed the probiotics, which then produce postbiotics beneficial.
• Some fermented foods (kefir, miso, yogurt) contain naturally the three types.
• Postbiotic supplements are useful for 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!