Curious as to what Prebiotics, Probiotics, and Postbiotics are? In this post, you’ll learn what each of these things can do for your body and great sources on where to find them.

The three “biotics” is something I am excited to share. But first, let’s chat quickly about the gut. The gut is very powerful because it’s the home to our gut microbiome. The gut microbiome refers to the billions of live bacteria and other microbes living inside our digestive tract and includes things like viruses, fungi, good and bad bacteria. These all play a huge and vital role in fighting diseases, immune support, mental health, and overall maintaining optimal health. With the help of Pre, Pro, and Postbiotics, your gut will flourish and thrive.

What are Prebiotics, Probiotics, and Postbiotics?

Before I go into detail about each of them, remember this formula that Dr. Will Bulsiewicz with @Theguthealthmd came up with.

PREbiotics + PRObiotics = POSTbiotics

What Are PREbiotics?

PREbiotics feed the beneficial bacteria (Probiotics). They are the support system for probiotics for keeping the gut healthy and working properly.

You’ll find that prebiotics are fiber-rich carbohydrates that your body can’t break down. These are the foods for your probiotics. Prebiotic=soluble fiber which acts as the energy source for the probiotics you take. When eating prebiotic-rich foods, the fiber helps move food through the digestive tract a lot more easily and smoothly which would help those who suffer from constipation because it gets metabolized by bacteria in the colon.

Soluble fiber is the preferred food for gut microbes. They consume it and grow stronger because of it. Then in return, they give us postbiotics also known as Short Chain Fatty Acids (SCFA)…keep reading for more info on SCFA’s.

Where To Find Prebiotics?

All plants contain soluble fiber. The diversity in plants=fiber.

  • Bananas (more on the green side)
  • Asparagus
  • Sweet Potatoes
  • Cassava
  • Root Vegetables
  • Flax and Chia Seeds
  • Coconut and Coconut Flour
  • Garlic
  • Onions
  • Seaweed
  • Cabbage
  • Jicama
  • Lentils
  • Artichokes

What Are PRObiotics?

PRObiotics…we’ve all heard of them. Some may even be taking a probiotic supplement as we speak. But what is it exactly we are taking and what does it do for us? Probiotics are naturally already inside of you waiting to be fed by the prebiotics.

Probiotics are living bacteria (microorganisms) that help keep your gut healthy. Like I had mentioned above about the gut microbiome, probiotics play a role in keeping you healthy and running efficiently mentally, physically, and everything in between. SOURCE

Where To Find Probiotics

  • Kimchi
  • Kefir
  • Fermented Foods
  • Kombucha
  • Pickled Foods
  • Miso
  • Apple Cider Vinegar
  • Yogurt
  • Supplements

What Are POSTbiotics?

When we consume soluble fiber (prebiotics), they feed our gut microbes (probiotics) and release postbiotics also known as Short Chain Fatty Acids (SCFA). There are three main types of SCFA: butyrate, acetate, and propionate. The three together work in the body as a complementary group. Each type of fiber we consume produces a mix of SCFA’s. So the more diversity of plants eaten each week, preferably about 30 types, the healthier our gut microbiome is. SCFA’s are the product of when fiber meets microbes in your gut. When your microbes feast on prebiotic fiber, they reward you by releases SCFA. SOURCE

What Happens When SCFA’s Are Released?

  • They support the good microbes
  • They suppress the unhealthy microbes-E.Coli, Salmonella, Shinglella.
  • Repair the tight junctions that hold your colon wall together and reverse leaky gut.
  • Butyrate directly suppresses colon cancer
  • Butyrate is the principal energy source for your colon cells
  • Optimize immune system
  • Activate our satiety hormones so that we actually feel full at the right time in a meal. Prevents obesity and overeating
  • Improve insulin sensitity
  • Lower cholesterol
  • Reduce inflammation in the brain preventing Alzheimers, and so much more

Remember this equation I mentioned earlier from Dr. B? Here it is again with everything we discussed.

PREbiotics + PRObiotics = POSTbiotics: Soluble fiber is prebiotic in which you’ll find in the plant. Probiotics are already in existence living inside you. POSTbiotics release SCFA to heal our bodies. Eat a diversity of plants. Eat the rainbow.

Hope this helps describe what are probiotics, prebiotics, and postbiotics and how they can benefit your body from living its best life.

Related Blog Post:

If you struggle with gut issues such as bloating, gas, flatulence, or find it challenging to digest fiber due to a damaged gut, then you may want to try a prebiotic supplement. I’d recommend working with your healthcare professional to find one that works for you.

If you want to work with a health coach to help hold you accountable for eating the right foods for a healthy gut, you cant contact me HERE to schedule your free health consultation.

XO,

Natalie

DISCLAIMER: The information provided on Precious Time Blog is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem without consulting a qualified healthcare provider. Precious Time Blog is not liable for how the information is used and cannot be held responsible or guarantee any results. You alone are solely and personally responsible for the results, and your success depends primarily on your own effort, motivation, commitment, and follow-through. Precious Time Blog is simply serving as a coach, mentor, and guide to help you reach your own health and wellness goals through simple holistic remedies and healthy lifestyle changes.