Postbiotics, Prebiotics, Synbiotics, and Probiotics Explained

Your gut is home to trillions of microorganisms that play a pivotal role in your overall health. Yet, navigating the world of gut health can feel like trying to decode a secret language. In Australia, gut health’s connection to overall health is becoming increasingly apparent. According to a 2023 CSIRO report, nearly 50% of Australians experience digestive discomfort weekly, with many turning to gut-supportive products for relief.

The term ‘biotic’ is derived from the Greek word biōtikós, meaning ‘pertaining to life’, and refers to the ecosystem made up of living organisms and their environment.

Postbiotics is a relatively new term in the ‘-biotics’ field. Postbiotics, are bioactive compounds produced by non-living microorganisms during a fermentation process.

Probiotics – the beneficial or friendly bacteria.

Probiotics are found in yoghurts, and fermented foods such as miso, tempeh, kimchi, kefir, sauerkraut and kombucha. Strains like Lactobacillus and Bifidobacterium are frequently found in these foods and supplements. Probiotics are live microorganisms, and have specific health benefits when consumed in adequate amounts. Australians have a growing awareness of gut health’s importance in health with 29% of adults consuming probiotic-rich foods and supplements regularly (Roy Morgan).  

Probiotics assist with neurotransmitter production (gamma-aminobutyric acid (GABA), serotonin, dopamine, and norepinephrine) used by our brain for sleep, mood, motivation, concentration and behaviour.  Probiotics have been shown to improve digestion, digestive tract barrier function, mineral absorption, energy metabolism and satiety. They can also be useful when reducing the risk of intestinal infections.

Prebiotics: Fuel for Your Gut Microbiome

If probiotics are the friendly bacteria, prebiotics are their food. These non-digestible fibers nourish beneficial bacteria in your gut, helping them thrive. Think of prebiotics as the foundation for a healthy microbiome. Foods rich in prebiotics include bananas, garlic, onions, asparagus, and whole grains.  Since gut health plays a crucial role in nutrient absorption—including iron—incorporating iron-rich foods can further support overall well-being. Try adding iron-rich snacks and recipes like the ones we prepared for you in our Iron Rich Snacks e-recipe book to nourish both your gut and your body.

Synbiotics: The Perfect Pair

Synbiotics combine probiotics and prebiotics into a single product, creating a synergistic effect that enhances gut health. For example, a yoghurt fortified with inulin (a prebiotic fibre) is a classic synbiotic food. These products deliver beneficial bacteria and the nourishment they need to thrive, offering a one-two punch for your digestive system.

Postbiotics: The Byproducts of Gut Health

Postbiotics are the bioactive compounds produced when probiotics consume prebiotics. These byproducts, such as short-chain fatty acids, enzymes, and peptides, reduce inflammation, support immune function, and improve gut barrier integrity. They provide beneficial solutions for conditions like irritable bowel syndrome (IBS) and metabolic disorders.

Unlike probiotics, postbiotics are not live organisms, making them more stable and easier to incorporate into supplements and functional foods. They offer similar health benefits to probiotics without the challenges of keeping live bacteria viable.

Why Gut Health Matters

A balanced gut microbiome doesn’t just affect digestion; it influences mental health, immunity, hormones, and even athletic performance. 

By embracing gut health, you’re not just supporting your digestive system; you’re nurturing a foundation for overall well-being.

Whether you’re an athlete seeking peak performance or someone aiming for better health, your gut deserves attention. Start small, stay consistent, and let us show you how these simple changes can transform your life from the inside out.

About the Author:

Kate Smyth provides sports naturopathy and nutrition advice and is a female-centric running coach. She founded the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons.

 References

CSIRO. (2023). Digestive Health in Australia: Trends and Solutions. Commonwealth Scientific and Industrial Research Organisation.

Dictionary.com Biotic. [(accessed on 5 February 2019)]; Available online: https://www.dictionary.com/browse/biotical.

Wegh, C. A. M., Geerlings, S. Y., Knol, J., Roeselers, G., & Belzer, C. (2019). Postbiotics and Their Potential Applications in Early Life Nutrition and Beyond. International journal of molecular sciences, 20(19), 4673.

Da, M., Sun, J., Ma, C., Li, D., Dong, L., Wang, L.-S., & Chen, F. (2024). Postbiotics: Enhancing human health with a novel concept. eFood, 5(4), e180. 

Roy Morgan Research. (2022). Australians and Probiotic Consumption Trends.

Ma, L., Tu, H., & Chen, T. (2023). Postbiotics in Human Health: A Narrative Review. Nutrients, 15(2), 291.

Mosca, A., Abreu Y Abreu, A. T., Gwee, K. A., Ianiro, G., Tack, J., Nguyen, T. V. H., & Hill, C. (2022). The clinical evidence for postbiotics as microbial therapeutics. Gut Microbes, 14(1).