Pre, Pro and Postbiotics: How They Work Together for Gut Health

Your gut is home to trillions of microbes that influence everything from digestion to mood to your immune system.

Understanding how to support these tiny allies can feel overwhelming, especially when terms like prebiotics, probiotics, and postbiotics get thrown around. Do you know the difference between all three? Or which to use when?

In this guide, I'll break down what each biotic does, how they work together, and how you can potentially use them to support gut health, digestion issues, and more.

But first...

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Why Gut Microbiota Matters for Your Health

Before we discuss pre, pro and postbiotics in detail, let's make sure we know why they are so important in the first place.

All of these biotics have the power to potentially influence your gut microbiome (also called gut microbiota).

Your gut microbiota is a 100-trillion-strong microbial ecosystem in your GI tract (Gastrointestinal tract), weighing roughly 1-2 kg , making it one of the most metabolically active “organs” in your human body. This community is dominated by bacteria, fungi, and viruses that all interact in complex ways. (1)

A diverse gut microbiome plays a pivotal role in a significant number of health benefits. Similarly, a lack of diversity can cause significant health issues.

Key Health Benefits and Risks Linked to Gut Balance

• Digestion: Conditions like irritable bowel syndrome and inflammatory bowel disease, as well as other gastrointestinal issues, are strongly associated with microbiota disruptions and excessive 'bad bacteria'. (2)

• Metabolic health: Research connects gut bacteria patterns to obesity, type 2 diabetes, and metabolic diseases. (3)

• Cardiovascular function: Certain microbial metabolites (such as Short Chain Fatty Acids and more) have been shown to influence cholesterol metabolism and blood pressure. (4, 5)

• Mental health: The gut-brain axis links microbiota composition to anxiety, depression, and stress responses. (6)

• Immune function: Approximately 70% of immune cells reside in the gastrointestinal tract. (7)

What Factors Influence your Microbial Balance?

Several factors shape your microbiota throughout life. They include:

• BEFORE BIRTH: Microbiota in the amniotic fluid and placenta influence your first microbe colonization in utero.

• BIRTH MODE (C-section vs. vaginal delivery): You gain microbes either from your mother's vaginal microbiota or from skin, depending on mode of birth.

• DIET QUALITY (high-fiber vs. ultra-processed). This starts as early as the milk you choose for baby. Breast-fed babies are likely to have a different microbial balance to formula-fed babies. Your diet throughout your life heavily influences your microbiota. Studies show a vegetarian diet encourages a diverse intestinal microbiota.

• CHRONIC STRESS can reshape the gut's bacterial composition.

• AGING: Microbiota diversity tends to decrease as we age. Similarly, research suggests that the composition of your gut microbiota may influence how 'healthily' you age.

• ANTIBIOTIC USE: Antibiotics can kill damaging and beneficial microbes without discrimination.

• OTHER MEDICATIONS: Researchers for Yale School of Medicine have identified several non-antibiotic and common prescription medications that appear to alter the gut microbiome. (8 - 11)

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When Things Go Wrong: Dysbiosis

Dysbiosis describes an imbalance between the good and bad bacteria that inhabit your gut microbiome. It's when microbial diversity drops and harmful bacteria gain ground.

An imbalance means you are less resistant to pathogens like C. difficile, Salmonella, or pathogenic E. coli, which can overgrow and cause symptoms like diarrhea, inflammation, and recurrent infections. (12, 13)

It has also been associated with chronic diseases such as inflammatory bowel disease, irritable bowel syndrome, cardiovascular disease, kidney disease, obesity, cancer, and more, as mentioned above. (14 -16)

Needless to say, then, anything that we can do to protect and encourage bacterial diversity in our gut microbiome has to be welcomed. Which is where pre, pro and postbiotics come in...

Let's examine each one in turn...

Prebiotics: Feeding Your Friendly Microbes / Gut Bacteria

Prebiotics are a specific type of non-digestible fiber (found in chicory root, bananas, onions, legumes, and more) that feed beneficial microorganisms in the gut. Those little allies I mentioned earlier. All prebiotics are fiber but not all fiber is prebiotic.

Typical Prebiotic Compounds include:

• Inulin and fructo-oligosaccharides (FOS), found in chicory root, onions, garlic, leeks, Jerusalem artichokes, and bananas. These are among the most studied prebiotics and reliably boost bifidobacteria populations. Performance Lab Prebiotic includes Inulin-FOS

• Galacto-oligosaccharides (GOS), occurs naturally in dairy.

• Xylo-oligosaccharides (XOS)

• Resistant starch (when potatoes, rice, oats, and legumes cool after cooking). Also in green bananas.

Overall Health Benefits of Prebiotics

Research has found a link between prebiotic foods and:

1. Improved gut microbiome composition

2. Improved bowel regularity: Reduces constipation and may ease mild irritable bowel syndrome symptoms

3. Better calcium and magnesium absorption which helps support bone health

4. Improved blood sugar management: Fiber slows glucose absorption, helping to stabilize blood sugar post-meal

5. Effective immune health and function

6. Gut barrier integrity: Short Chain Fatty Acids have been shown to support the gut lining barrier

7. A potential reduced risk of colorectal cancer (shown in some studies).

8. Reduced inflammation: Lower levels of inflammatory markers throughout the body. (18) 

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Probiotics: Live Microbes With Health Benefits

Probiotics are the 'good' bacteria in our gut that metabolize the prebiotic food. The term probiotic specifically refers to clinically studied strains with documented benefits at specific doses.

Probiotics have been shown in research to help certain digestive disorders, though more human research is welcome. (20, 21)

Probiotic Strains to Look For:

• Specific strains of Lactobacillus (such as Lactobacillus rhamnosus GG)

• Specific strains of Bifidobacterium (such as Bifidobacterium animalis subsp. lactis BB-12)

• The yeast Saccharomyces boulardii,

• Certain well-characterized strains of Streptococcus and Enterococcus.

Fermented Foods versus Probiotic Supplement

You'll often hear people talking about the probiotics in fermented food such as kefir, sauerkraut, miso, tempeh, yogurts with live cultures, and more.

Now technically, not all of these are official probiotics (which, if you recall, have to be clinically studied strains with specific health benefits). That's mostly because they haven't been studied or labelled as such, but many fermented foods offer 'probiotic-like' benefits. As such, they are often recommended to add to your diet.

Learn more about fermented foods and weight loss

You'll also find many probiotic supplements on the market, but it's advisable to do your homework here.

How Probiotics Work in the Human Body: Benefits

Probiotic bacteria offer several benefits. They are known for stimulating the gut microbiota and helping digestion. They also help to strengthen immunity, making us more resistant to infection, and help to balance inflammatory and anti-inflammatory responses.

At the heart of the matter, however, is one simple fact: they help to increase the amount of 'good' bacteria in our gut microbiome, whilst simultaneously decreasing the amount of 'bad' bacteria. A very useful two-pronged approach. They do this by:

INCREASING GOOD BACTERIA

Eating foods with probiotics or taking a quality probiotic supplement works by physically adding extra bacteria to your system, potentially in their millions or even billions. (Remember, our gut microbiota has trillions of bacteria).

AND CROWDING OUT HARMFUL BACTERIA...

1. Probiotics compete with pathogens (harmful bacteria) for nutrients and more, crowding them out.

2. They also fight for dominance of attachment sites on the gut lining, meaning pathogens can't attach. This protects the gut barrier.

3. The metabolites produced by probiotics - what we know as postbiotics - (lactic acid, hydrogen peroxide, bacteriocins) contribute to inhibiting a wide range of pathogenic bacteria. (23, 24)

One important note: probiotics generally do not permanently colonize the gut. They exert their effects while passing through the gastrointestinal tract, which means continued intake is needed for sustained benefits.

Postbiotics are the Beneficial By-Products

Finally we come onto postbiotics, the beneficial by-products produced by gut bacteria (probiotics) when they ferment dietary fiber (prebiotics).

Postbiotics represent inanimate microorganisms and the compounds they produce that still influence health even though the microbes are no longer alive. This makes them fundamentally different from live microbes in probiotics.

These include inactivated microbes, short-chain fatty acids, enzymes, peptides, and other compounds.

Research shows that postbiotics may strengthen the gut barrier, act as antioxidants, and support the immune system. (25)

Major Postbiotic Classes

• Short Chain Fatty Acids. Butyrate, acetate, and propionate, the primary products of prebiotic fermentation

• Exopolysaccharides (EPS): Complex sugars produced by bacteria with immune-modulating properties

• Enzymes: Bacterial enzymes that aid digestion and metabolism

• Vitamins: Certain B vitamins and vitamin K synthesized by gut bacteria

• Bioactive peptides: Small proteins with various health effects

• Cell wall fragments: Peptidoglycan and lipoteichoic acid that interact with immune receptors

Evidence-Based Health Benefits of Postbiotics on Immune System and More

• Support gut barrier integrity
  Postbiotics include microbial metabolites such as short-chain fatty acids and peptides that help maintain the integrity of the intestinal lining and support normal gut barrier function.

• Modulate immune responses
  Certain postbiotic compounds interact with immune signaling pathways in the gut, influencing cytokine activity and supporting balanced immune responses rather than overstimulation.

• Reduce low-grade inflammation
  Research suggests postbiotics may help lower markers of chronic inflammation through effects on immune cells and inflammatory signaling mechanisms.

• Support metabolic health markers
  Human clinical trials and meta-analyses indicate postbiotic supplementation may improve certain metabolic markers, including insulin levels, triglycerides, and waist circumference.

• Exert antimicrobial activity
  Some postbiotic substances, such as organic acids and bacteriocins, can inhibit the growth of harmful microbes and help maintain a balanced gut environment.

Why Postbiotics Are Gaining Attention

Though newer to the market and less common, you can now buy postbiotic supplements. They offer several practical advantages:

• No viability concerns: You don’t need to keep microbes alive during manufacturing, shipping, or storage

• Enhanced safety profile: Because postbiotics are non-living, their beneficial effects do not depend on microbial survival, making them suitable for individuals who may not tolerate live probiotics well.

• Batch consistency: More reproducible composition than many probiotic products

• Stability: Heat-stable, acid-stable, and resistant to digestive enzymes.

Some fermented foods naturally contain postbiotic compounds - the acids and peptides in yogurt, kefir, kimchi, and sourdough, for instance, exist alongside live microbes or remain even when foods are heat-treated. (26, 27)

Many conventional drugs target human pathways but do nothing to restore a healthy microbial community. This gap is exactly where pre, pro and postbiotics offer unique value, working with your microbiome rather than around it.

How Pre, Pro and Postbiotics Work Together (The Trifecta)

Together, prebiotics, probiotics, and postbiotics support overall gut health in a symbiotic relationship. Prebiotics nourish beneficial bacteria already in the gut; probiotics introduce specific live strains for targeted support, and postbiotics deliver stable microbial compounds that do not rely on live organisms.

Used consistently and tailored to individual tolerance, they can work together as part of a balanced, diet-first approach to gut support, boosted by quality supplements like Performance Lab Prebiotic when needed.

Important Considerations

While biotics are generally safe, people on multiple medications or with chronic diseases should consult a healthcare professional before starting new dietary supplements. Potential interactions, though rare, warrant professional guidance.

Suggested Action Plan

• Aim to consume prebiotic fibers every day. If dietary fiber intake is low, a quality prebiotic supplement like Performance Lab Prebiotic can help.

• Use probiotics when you want to introduce specific beneficial strains, such as after medications, during digestive discomfort, or immune stress. Choose products or foods with well-studied strains. Taking probiotics regularly is recommended for ongoing health benefits.

• Postbiotics deliver bioactive microbial compounds without live organisms, making them more stable and easier to store than probiotics. They may be especially useful for people who prefer non-living options or want consistent effects without viability concerns.

• Include fermented foods regularly. Foods like yogurt, kefir, kimchi, sauerkraut, tempeh, and sourdough provide a combination of live microbes, prebiotic fibers, and postbiotic compounds.

• Adjust based on individual tolerance. Some people may experience gas or occasional bloating when increasing fiber or fermented foods. Start slowly and track symptoms.

Hopefully, by now you have a much clearer understanding of prebiotics, probiotics and postbiotics than when you first started reading. Together, these biotics are helping to reshape how we think about gut health and overall wellbeing.

It feels fitting to close with a quote that captures their growing importance and future promise:

A 2023 study concluded that “probiotics, prebiotics, and postbiotics may represent the next generation of medicines with potential to revolutionize disease treatment.” (28)