Understanding Prebiotics, Probiotics, and Postbiotics
The typical adult human body consists of about 30 trillion human cells and about 38 trillion bacteria, which means that for a healthy body, it’s important to consider the health of your microbiome. Maintaining a healthy gut is essential for overall well-being, and the roles of prebiotics, probiotics, and postbiotics play crucial parts in achieving gut health.
These terms are often mentioned in discussions about digestive health and are important to the balance of beneficial bacteria in the gut microbiome, but it can be difficult to understand prebiotics vs. probiotics vs. postbiotics. Let’s dive into what each of these terms means and how they work together.
What Are Prebiotics?
Prebiotics are non-digestible fibers found in certain foods that nourish beneficial bacteria in the gut. One such prebiotic fiber is resistant wheat starch, which is used in most Hero Bread baked goods.*
Foods High in Prebiotics:
- Hero Bread – We’re partial to this one, but it’s true! Most Hero Bread products include resistant starch.*
- Chicory root
- Jerusalem artichoke
- Garlic
- Onions
- Leeks
- Bananas
- Oats
What are Probiotics?
Probiotics are live microorganisms, primarily bacteria, that provide health benefits when consumed in adequate amounts.
Foods High in Probiotics:
- Yogurt (with live cultures)
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Kombucha
What are Postbiotics?
Postbiotics are metabolic byproducts produced by probiotic bacteria during fermentation that confer health benefits to the host.
Examples of postbiotic byproducts:
- Short-chain fatty acids (SCFAs) such as butyrate
- Peptides such as glucagon-like peptide-1 (GLP-1)
- Organic acids
- Bacteriocins (antimicrobial peptides produced by bacteria that inhibit or kill other bacteria)
Health Benefits of Pre, Pro and Postbiotics:
Working together, prebiotics and probiotics can help to support a healthy gut that produces plenty of postbiotics to improve digestion, blood sugar regulation and more.
While prebiotics provide the necessary food for beneficial bacteria, probiotics introduce live microorganisms that offer various health benefits. Postbiotics are the beneficial compounds produced by beneficial bacteria that support gut health and beyond.
- Support Digestive Health: They promote the growth and activity of beneficial bacteria, which aids in digestion and reduces constipation.
- Enhance Mineral Absorption: Prebiotics help improve the absorption of minerals like calcium and magnesium.
- Regulate Blood Sugar Levels: Some studies suggest that prebiotics may help regulate blood sugar by feeding beneficial bacteria that then produce compounds like short chain fatty acids and peptides that play essential roles in reducing blood glucose levels.
- Improved Digestive Health: They help maintain a balance of gut bacteria, which can alleviate symptoms of irritable bowel syndrome (IBS) and inflammatory bowel diseases (IBD).
- Support Mental Health: There is growing evidence that probiotics may have a positive impact on mood and cognitive function.
- Anti-inflammatory Properties: Postbiotics and probiotics have been shown to reduce inflammation in the body.
Remember, consulting with a healthcare professional or registered dietitian can help you determine the best approach to incorporate prebiotics, probiotics, and postbiotics into your specific dietary needs and health goals.
*Please see each individual product ingredient panel. At this time there is no research or validation of the specific combination of ingredients in Hero Bread.
