The Difference Between Prebiotics, Probiotics and Postbiotics (And Why You Need All Three)
You’ve likely heard of probiotics, but what about prebiotics and postbiotics? Each plays a unique role in gut health — and together, they create a thriving internal ecosystem.
Here’s a breakdown of what each one does and how to get more of them.
What Are Prebiotics?
Prebiotics are non-digestible fibres that feed the beneficial bacteria in your gut. They act like fertiliser, helping good microbes grow and thrive.
Sources include:
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Chicory root
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Garlic
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Leeks
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Onions
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Asparagus
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Oats
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Bananas (especially slightly green ones)
What Are Probiotics?
Probiotics are live beneficial bacteria that can help balance your microbiome when consumed in the right amounts.
Sources include:
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Yoghurt (live cultures)
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Kefir
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Sauerkraut
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Kimchi
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Miso
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Tempeh
Tip: Not all probiotic supplements are created equal — look for strain-specific formulas backed by research.
What Are Postbiotics?
Postbiotics are the by-products of probiotic bacteria — the beneficial compounds they produce while digesting prebiotics. These include short-chain fatty acids (like butyrate), enzymes, peptides and vitamins that reduce inflammation and nourish the gut lining.
You don’t eat postbiotics directly — your body makes them when prebiotics and probiotics are working well together.
Why You Need All Three
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Prebiotics feed the bacteria
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Probiotics are the bacteria
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Postbiotics are the result of a healthy fermentation process
It’s a team effort. Neglect one, and your gut won’t function at its best.
Final Thoughts
If you want a healthier gut, think in terms of balance and variety. Include plenty of plant-based fibres, fermented foods (if tolerated), and give your gut time to respond.
Need help balancing your gut microbiome? Visit www.gutheaven.co.uk