A ‘Biotics’ Primer: Pre-, Pro-, and Postbiotics

Remember when the only “biotics” clients asked about (and we heard about) were “pro” and “anti”? These days, with gut health being such a topic of conversation, we hear about more “biotics” than ever. Trying to find a concise way to explain prebiotics, probiotics and postbiotics to your clients? Keep reading! 

In this blog, we’ll explain the core trio of “biotics” that support a thriving gut environment.

Probiotics: The Friendly Gut Microbes

Probiotics are live microorganisms — mainly bacteria — that, when consumed in adequate amounts, confer a health benefit on the host. These “friendly” bacteria naturally reside in your digestive tract, especially the intestines, where they help maintain microbial balance. They do this by crowding out harmful bacteria, supporting immune responses and even aiding in the production of digestive enzymes that help break down food. While supplements like SubCulture, Complete Digestion and Critical Digestion are often used to target specific strains, you can also get probiotics from foods. 

Sources of probiotics: 

• Fermented Dairy Products
• Yogurt (with live & active cultures)
• Kefir (fermented milk drink)
• Cultured buttermilk
• Certain cheeses (if labeled to contain live cultures)
• Fermented Vegetables
• Sauerkraut (unpasteurized)
• Kimchi
• Pickled vegetables (naturally fermented, not vinegar-based)
• Fermented Drinks
• Kombucha (fermented tea)
• Kvass (traditional Eastern European fermented beverage made from rye bread or beets)
• Fermented Soy Products
• Tempeh
• Miso
• Natto
• Other Fermented Foods
• Sourdough bread (contains live cultures during fermentation; probiotic benefit varies after baking)
• Traditional fermented porridges or grains (e.g., ogi, injera)

Note: Always look for labels indicating "live and active cultures" for probiotic benefit, especially in packaged products. Pasteurization and heat processing can destroy live bacteria.

Prebiotics: Fiber That’s Food for Probiotics

While probiotics are the microbes themselves, prebiotics are the fuel they consume. Prebiotics are indigestible fibers (like inulin or resistant starch) that pass through the digestive system and are fermented by gut bacteria. This fermentation helps beneficial microbes thrive and supports regular bowel function. Many people consume sufficient prebiotics through a healthy diet, but supplements can help fill any gaps. (Learn how to help bridge the fiber gap – and why it exists.)

Prebiotic Food Sources

• Fruits & Vegetables
• Garlic
• Onions
• Leeks
• Asparagus
• Jerusalem artichokes (sunchokes)
• Green (unripe) bananas
• Chicory root (especially rich in inulin)
• Dandelion greens
• Whole Grains & Legumes
• Barley
• Oats
• Rye
• Lentils
• Chickpeas
• Black beans
• Peas
• Resistant Starches
• Cooked and cooled rice
• Cooked and cooled potatoes
• Cooked and cooled pasta

We included prebiotics fibers in GI + Biome Complex, our formula that supports healthy intestinal function and integrity.*

Postbiotics: The Beneficial By-Products of Pre + Probiotics

Once probiotics consume prebiotics, they produce metabolic by-products known as postbiotics. These include short-chain fatty acids (SCFAs), enzymes, vitamins, amino acids and even the inactivated cell parts of dead probiotic organisms. While not alive like probiotics, postbiotics may help support gut barrier function, microbiome balance and healthy immune responses.

Sources of postbiotics 

The same foods and beverages that provide probiotics also contain postbiotics. As these foods age and the probiotics run out of food or naturally die off, they become postbiotics. The same thing may happen to probiotic foods that are exposed to heat. 

Synbiotics: The Power Couple of Prebiotics + Probiotics 

When probiotics and prebiotics are combined in a formulation, they’re referred to as synbiotics. The goal of synbiotics is to improve the survival and activity of beneficial bacteria in the gut, enhancing their collective benefits to the host.

Understanding the differences — and connections between pre-, pro- and postbiotics – can help you and your clients make informed choices about gut health. Whether through diet or targeted supplementation, supporting your microbiome is one of the most impactful things you can do for your digestive and immune wellness.

Learn More: Enzymes, Probiotics & Fiber: The Daily Trio for Digestive Wellness*