The human microbiome is a diverse world of bacteria, viruses, yeasts, protozoans, and other microscopic organisms living in our body. Research has highlighted the significant roles of prebiotics, probiotics, and postbiotics in shaping this microbiome and enhancing our overall health. This article clarifies these terms, their differences, and their potential health benefits. What Are Prebiotics? …
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The human microbiome is a diverse world of bacteria, viruses, yeasts, protozoans, and other microscopic organisms living in our body. Research has highlighted the significant roles of prebiotics, probiotics, and postbiotics in shaping this microbiome and enhancing our overall health.
This article clarifies these terms, their differences, and their potential health benefits.
Prebiotics are non-digestible fibers found in certain foods and supplements that serve as food for beneficial gut bacteria (probiotics). By nourishing these bacteria, prebiotics support digestive health and bolster the immune system.
Many prebiotic types exist. Some of the most common include:
Probiotics are live microorganisms that we acquire through food, dietary supplements, and topical products. They increase the number of beneficial bacteria in our body and lower the number of harmful bacteria to maintain a healthy balance in the body.
There are many types of probiotics and even more subtypes or probiotic strains, each exhibiting specific beneficial properties and helping with different health concerns. The most common probiotics include:
Postbiotics are by-products of the fermentation process when probiotics digest prebiotics. While they were once considered waste, emerging research highlights their beneficial effects on gut health, skin microbiota, and immune function.
Postbiotics, which result from probiotics breaking down prebiotics, include:
Prebiotics, probiotics, and postbiotics have distinct sources and roles in our bodies. This table provides a quick summary of their most important characteristics and differences.
| Prebiotics | Probiotics | Postbiotics | |
|---|---|---|---|
| What are they? | Non-digestible fibers that feed beneficial bacteria. | Live microorganisms that support gut health. | Metabolic byproducts of fermented prebiotics. |
| Food sources | Various fruits, vegetables, whole grains, cow and human milk, seaweed. | Fermented products like kefir, pickles, and sauerkraut. | Fermented products, oats, flaxseed, garlic, seaweed. |
| Other sources | Dietary supplements and topical products. | Dietary supplements and topical products. | Dietary supplements and topical products. |
| Health benefits | Increase beneficial bacteria, improve gut and immune function, regulate weight, increase calcium absorption. | Decrease inflammation, improve gut and immune function, improve mood, help with skin concerns, lower the risk of certain cancers. | Lower inflammation, enhance immune response, increase calcium absorption, reduce the risk of certain cancers. |
| Risks and side effects | Bloating, gas, abdominal discomfort. | Bloating, gas, abdominal discomfort. Rarely: Infections, allergies, metabolic disorders. | Usually no side effects. Rarely: Dehydration, vomiting, abdominal swelling. |
The following foods are the best sources of microbiome-supporting biotics.
Prebiotics
Prebiotic concentrations in food are low. There has been a growing interest in manufacturing prebiotic supplements in recent years.
Probiotics
Postbiotics:
Other sources of prebiotics, probiotics, and postbiotics include dietary supplements and topical products, such as serums, toners and cleansers, moisturizers, sunscreens, and more.
Note: Learn how probiotics for skin improve our complexion and how to use them for the best results.
Increasing scientific data suggests the following potential health benefits of prebiotics, probiotics, and postbiotics. The functions of biotics often overlap and support one another.
Prebiotics help:
Probiotics help:
Postbiotics help:
Prebiotics, probiotics, and postbiotics are generally considered safe for oral and topical use. They don’t pose any serious risk to our health. Prebiotics and probiotics may cause mild to moderate side effects when people start using them. They may also exacerbate symptoms in people with digestive conditions like irritable bowel syndrome.
Prebiotics
The common side effects of prebiotics’ use include:
Probiotics
Health organizations recognize these potential risks when taking probiotics:
Postbiotics
Postbiotics are a by-product of the interaction between prebiotics and probiotics and are often already present in products that contain these two ingredients. As such, they may also cause digestive problems.
Studies reported a few cases of the following side effects in small children:
People who follow a balanced diet commonly take prebiotics, probiotics, and postbiotics together.
Many innovative dietary and cosmetic products are formulated with all three compounds to enhance gut and skin health. Synbiotics are food ingredients or dietary supplements combining probiotics and prebiotics in a synergistic form for a beneficial outcome.
Consult a healthcare professional if you suspect an imbalance in your microbiome and wish to address it with appropriate supplements. They can assist you in selecting the right formulation for your specific health needs.
Prebiotics, probiotics, and postbiotics are transforming the health, wellness, and cosmetic industries. Research indicates that having a balanced microbiome can significantly enhance our overall health, beginning with gut health. Increasing the consumption of fiber-rich and fermented foods is an effective way to harness their benefits.
For assistance in selecting the right supplement for your needs, reach out to our knowledgeable medical team at Vibrant Skin Bar!
We are a Phoenix-based full-service medical spa with a passion for enhancing our clients’ natural beauty from the inside out.
