We all know our probiotics, but what about prebiotics and postbiotics. We take a look at the latest research in this symbiotic relationship within our gut microbiota.
These biotics work together to maintain our gut health, which in turn looks after us, increases our strength, health and immunity. The role of prebiotics in supporting probiotics, which then produce beneficial postbiotics. We will explore six of the best prebiotics, the probiotics they support, and the postbiotics they produce.
The Basics
Prebiotics
Prebiotics are foods that probiotics love. They give sustenance and promote the growth and activity of beneficial microorganisms in the gut. They essentially serve as food for probiotics.
Probiotics
Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits to the host. They are often referred to as “good” or “friendly” bacteria.
Postbiotics
Postbiotics are bioactive compounds produced by probiotics during fermentation. These include short-chain fatty acids, peptides, and other metabolites that have various health benefits.
Six of the Best Prebiotics
1. Inulin
Source: Chicory root, garlic, onions, leeks, asparagus, and bananas.
Probiotics Supported: Bifidobacteria and Lactobacilli.
Postbiotics Produced: Short-chain fatty acids (SCFAs) such as butyrate, propionate, and acetate.
Inulin is a type of soluble fibre that is fermented by gut bacteria, leading to the production of SCFAs. These SCFAs are crucial for maintaining gut health by providing energy to colon cells, reducing inflammation, and enhancing the gut barrier function.
2. Fructooligosaccharides (FOS)
Source: Blue agave, yacon root, garlic, onion, chicory root, and Jerusalem artichokes.
Probiotics Supported: Bifidobacteria.
Postbiotics Produced: SCFAs, lactic acid.
FOS are short chains of fructose molecules that stimulate the growth of bifidobacteria in the colon. This fermentation process results in the production of SCFAs and lactic acid, which help in lowering the pH of the gut, inhibiting the growth of pathogenic bacteria.
3. Galactooligosaccharides (GOS)
Source: Beans, lentils, chickpeas, and dairy products.
Probiotics Supported: Bifidobacteria and Lactobacilli.
Postbiotics Produced: SCFAs, lactate.
GOS are derived from lactose and are known to enhance the growth of beneficial bacteria like bifidobacteria and lactobacilli. These prebiotics are particularly beneficial for infants as they are found naturally in human milk.
4. Beta-Glucan
Source: Oats, barley, mushrooms, and seaweed.
Probiotics Supported: Bifidobacteria and Lactobacilli.
Postbiotics Produced: SCFAs.
Beta-glucan is a type of soluble fibre that has been shown to boost the immune system and improve gut health by promoting the growth of beneficial bacteria. The fermentation of beta-glucan in the gut results in the production of SCFAs, which have anti-inflammatory properties.
5. Resistant Starch
Source: Uncooked potatoes, green bananas, legumes, and whole grains.
Probiotics Supported: Bifidobacteria.
Postbiotics Produced: SCFAs, particularly butyrate.
Resistant starch is a type of starch that resists digestion in the small intestine and ferments in the large intestine. This fermentation process produces butyrate, an SCFA that is particularly beneficial for colon health and has been linked to a reduced risk of colorectal cancer.
6. Pectin
Source: Apples, citrus fruits, carrots, and apricots.
Probiotics Supported: Bifidobacteria and Lactobacilli.
Postbiotics Produced: SCFAs, primarily acetate and propionate.
Pectin is a type of soluble fibre found in the cell walls of fruits. It is fermented by gut bacteria to produce SCFAs, which help regulate blood sugar levels, reduce cholesterol, and improve gut health.
The Synergy: Prebiotics, Probiotics, and Postbiotics
1. Inulin and Bifidobacteria
Process: Inulin promotes the growth of bifidobacteria in the colon. The fermentation of inulin by bifidobacteria produces SCFAs such as butyrate, which is essential for colon health. Butyrate has anti-inflammatory properties and helps maintain the gut barrier.
2. FOS and Bifidobacteria
Process: FOS enhances the growth of bifidobacteria, leading to the production of SCFAs and lactic acid. These postbiotics lower the pH of the gut, inhibiting the growth of harmful bacteria and promoting a healthy gut environment.
3. GOS and Lactobacilli
Process: GOS is fermented by lactobacilli, producing SCFAs and lactate. These postbiotics improve gut health by supporting the growth of beneficial bacteria and inhibiting pathogens. Additionally, they enhance the immune response.
4. Beta-Glucan and Lactobacilli
Process: Beta-glucan promotes the growth of lactobacilli, which ferment beta-glucan to produce SCFAs. These SCFAs have been shown to boost the immune system and improve gut health by reducing inflammation and enhancing gut barrier function.
5. Resistant Starch and Bifidobacteria
Proces: Resistant starch is fermented by bifidobacteria to produce butyrate, a key SCFA that supports colon health. Butyrate has anti-inflammatory properties, supports the gut barrier, and may reduce the risk of colorectal cancer.
6. Pectin and Bifidobacteria
Process: Pectin is fermented by bifidobacteria to produce SCFAs such as acetate and propionate. These SCFAs help regulate blood sugar levels, reduce cholesterol, and improve overall gut health.
Health Benefits of Postbiotics
1. Short-Chain Fatty Acids (SCFAs)
SCFAs, including butyrate, propionate, and acetate, are the primary postbiotics produced by the fermentation of prebiotics. They play a crucial role in maintaining gut health by providing energy to colon cells, reducing inflammation, and enhancing the gut barrier. SCFAs also have systemic effects, such as regulating blood sugar levels and improving lipid metabolism.
2. Lactic Acid
Lactic acid, produced by the fermentation of prebiotics like FOS and GOS by lactobacilli, helps lower the pH of the gut. This acidic environment inhibits the growth of harmful bacteria, promoting a healthy balance of gut microbiota.
3. Bacteriocins
Bacteriocins are antimicrobial peptides produced by probiotics like lactobacilli. These compounds inhibit the growth of pathogenic bacteria, helping to maintain a healthy gut microbiome and prevent infections.
4. Exopolysaccharides
Exopolysaccharides are produced by certain probiotics during fermentation. These compounds have been shown to enhance the immune system, reduce inflammation, and improve gut barrier function.
Conclusion
So, prebiotics for probiotics, for postbiotics is the garden chain for maintaining and loving gut health. By understanding and incorporating the best prebiotics into our diet, we can support healthy growth of beneficial probiotics, which in turn produce postbiotics. This holistic approach to gut health can lead to improved digestion, good immune function, and overall well-being.
Refs
- Role of probiotics, prebiotics, synbiotics and postbiotics in inhibition of pathogens, SK Tomar, S Anand, P Sharma, ResearchGate, 2015
- Beyond probiotics the Postbiotics, A Koleilat, Gastroenterology & Hepatology Open Access, 2019
- Postbiotics—a step beyond pre-and probiotics, J Żółkiewicz, A Marzec, M Ruszczyński, W Feleszko, Nutrients, 2020
- Probiotics, prebiotics, and postbiotics in health and disease, J Ji, W Jin, SJ Liu, Z Jiao, X Li, MedComm, 2023
- Effects and mechanisms of probiotics, prebiotics, synbiotics, and postbiotics on metabolic diseases targeting gut microbiota: A narrative review, HY Li, DD Zhou, RY Gan, SY Huang, CN Zhao, Nutrients, 2021