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Probiotics, prebiotics and postbiotics are terms related to the intestinal microbiota, which are often confused with each other.
Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits to the host. They are found in foods like yogurt, kefir, and kombucha, and have been linked to improved gut health and the prevention of metabolic diseases and other conditions.
Prebiotics, on the other hand, are molecules that cannot be digested but that feed beneficial bacteria in the gut, helping to maintain a healthy gut microbiome.
Postbiotics are beneficial molecules that are produced when bacteria in the gut metabolize prebiotics.
Despite their importance to the gut microbiome, the benefits of biotics extend beyond the digestive tract, such as improved metabolic health, depressive symptoms, and poor sleep quality.
“I don’t think many people realize that, or how they can change their microbiome,” says Anna Rosales, a registered dietitian and senior director of government affairs and nutrition at the Institute of Food Technologists.
Most probiotics are bacteria, such as Lactobacillus and Bifidobacterium, and it’s important to know that different strains have different health benefits. It is necessary to match the strain with the specific health problems. Some foods naturally contain probiotics, but not all fermented foods or yogurts contain probiotics.
Prebiotics are another type of bioticsfound in foods like onions, garlic, and bananas.
Although they cannot be digested, they feed beneficial bacteria in the gut and help maintain a healthy gut microbiome.
Postbiotics, on the other hand, are beneficial molecules that are produced when bacteria in the gut metabolize prebiotics.
Experts recommend a balanced diet that contains a variety of biotic-rich foods, including prebiotics, probiotics, and postbiotics.
Consumer education is key to understanding the importance of these biotics, as well as learning which foods contain them and how they can help maintain a healthy gut microbiome and improve overall health.
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