Caution! Don’t get confused: probiotics, prebiotics, postbiotics and synbiotics in the focus of science

At first glance, probiotics, prebiotics, postbiotics, and synbiotics may seem confusing and easy to mix up due to their similar names, but each term hides a unique role in the complex ecosystem of our gut.

The significance of a healthy gut flora extends far beyond digestion. As the largest internal organ, the gut holds immense importance for the entire organism and significantly influences the immune system in particular. A balanced gut flora is therefore essential for holistic health and our overall well-being.

In this article, we will shed light on the differences between probiotics, prebiotics, postbiotics, and synbiotics, as well as illuminate their various functions for optimal gut health.

First of all: Understanding the Terms

Probiotics:

Probiotics are live, naturally occurring microorganisms, mostly bacteria or yeasts, that when consumed in certain amounts can positively affect human health. They are found in foods such as yogurt, kefir, sauerkraut, as well as in supplements. These beneficial microorganisms partially survive to reach the gut. There, they promote the balance of the gut microbiota and thereby have many positive effects on our health, such as strengthening the immune system, improving the skin, and preventing and treating various gastrointestinal complaints.

Prebiotics:

Unlike probiotics, prebiotics are non-living substances. They are certain types of fibers that are not digested by the human body but are selectively fermented by certain bacteria in the gut. Through this fermentation, prebiotics promote the growth and activity of beneficial bacteria in the gut, thus acting as a kind of food for probiotics and thereby improving the survival rate of probiotic bacteria in the gut.

Postbiotics:

A relatively new approach is the use of postbiotics. These are bioactive compounds produced by probiotic bacteria during the fermentation process. These compounds include metabolites such as short-chain fatty acids, functional proteins, and peptides. In particular, short-chain fatty acids like propionate and butyrate are therapeutically significant as they strengthen the gut barrier, modulate the immune system, and reduce inflammation. Unlike probiotics, postbiotics are also not living organisms, making them a more stable and safer option, especially for individuals who may experience undesirable reactions to live bacteria.

Synbiotics:

Synbiotics are products that contain both probiotics and prebiotics, thereby achieving a synergistic, mutually enhancing effect. By combining live microorganisms with additional substrates that promote the growth of these bacteria, synbiotics can effectively improve digestive system health.

Benefits of Supplementing Probiotics with Prebiotics:

Supplementing prebiotics together with probiotics can have a synergistic effect, known as a “symbiotic” effect. This can have the following benefits:

1. Improved survival and activity of probiotics: Prebiotics serve as a food source for probiotics in the gut, which can improve their survival and increase their colony-forming unit. This allows for more effective colonization of the gut with beneficial bacteria, thereby enhancing their effects.
2. Increased diversity of gut flora: The goal should always be to have as diverse a colonization of different bacterial strains in the gut as possible. Improved survival of probiotics consequently leads to a greater variety of bacterial strains, which positively affects gut health.
3. Enhanced mineral absorption: With a high intake of prebiotics, minerals from food can also be better absorbed in the gut.
4. Improved metabolic activity: Prebiotics can increase the production of short-chain fatty acids in the gut, which in turn can influence various metabolic processes in the body. These short-chain fatty acids can positively influence lipid metabolism, reduce inflammation, and even decrease the risk of metabolic disorders such as diabetes and obesity.
5. Immune system support: A healthy gut flora, promoted by the combined intake of prebiotics and probiotics, can strengthen the immune system and improve defenses against pathogens. This can help prevent infections and promote overall health and well-being.

What Benefits Do Postbiotics Offer Over Probiotics?

Overall, postbiotics offer a promising alternative to probiotics. They have similar effects to probiotics but without the potential risks associated with live bacteria. Unlike probiotics, postbiotics are non-living substances.

The key effects of postbiotics on the body include:

• Strengthening the gut barrier: Postbiotics such as short-chain fatty acids can help strengthen the integrity of the gut barrier, reducing gut permeability and inflammation.
• Modulation of the immune system: Postbiotics have the ability to modulate the immune system by regulating the activity of immune cells. This can help maintain the balance between inflammatory and anti-inflammatory processes in the body.
• Reducing inflammation: Various postbiotics, especially short-chain fatty acids, have anti-inflammatory properties that can help reduce inflammatory reactions in the body. This can be particularly beneficial for diseases involving chronic inflammation.
• Improved nutrient absorption: Postbiotic compounds can optimize local acidity conditions in the gut, increasing the availability and solubility of certain minerals and improving their absorption. Additionally, they can support the breakdown and availability of vitamins and minerals.
• General support for gut health: Postbiotics can support digestive system health by promoting the growth of beneficial bacteria, increasing mucus production in the gut, and regulating pH balance.
• Potential applications in diseases: Due to their diverse health-promoting properties, postbiotics have potential applications in the prevention and treatment of various diseases, including inflammatory bowel diseases, metabolic syndromes, and even neurological disorders.

What Foods Contain Prebiotics?

• Fiber-rich foods: Oats, barley, bananas, onions, garlic, leeks, chicory, asparagus
• Fructans and oligosaccharides: Chicory, artichokes, garlic, onions, whole grains
• Resistant starch: Green bananas, cooked and then cooled potatoes or rice

What Foods Contain Postbiotics?

• Fermented dairy products: Yogurt, kefir, sour milk
• Fermented vegetables: Sauerkraut, kimchi, pickled vegetables
• Soy products: Fermented soy products such as tempeh and miso

When Is Supplementation of Probiotics, Prebiotics, and Postbiotics Advisable?

Supplementation of microorganisms is always advisable when the gut flora is out of balance. This can be triggered by factors such as:

• Antibiotic or other medication treatments
• Digestive problems such as bloating, diarrhea, or constipation
• Certain gastrointestinal diseases such as irritable bowel syndrome, inflammatory bowel diseases, and celiac disease
• Advanced age
• Stress
• Cigarettes and alcohol
• Junk food
• Processed meat products

In these cases, treatment with probiotics is usually recommended!

Additional supplementation of prebiotics during probiotic intake is indicated in the following cases:

• Low-fiber diet: For probiotics to be effective, they need to colonize and proliferate in the gut. For this, they require optimal conditions. A low-fiber diet lacks the necessary substances that promote the growth and activity of probiotic bacteria in the gut. Prebiotics can be very useful in this case.
• To enhance the effect of probiotics: Since prebiotics serve as a kind of “food” for probiotics, probiotics can be made even more effective by taking prebiotics simultaneously. Inulin is particularly suitable for this purpose, and it is often already added to probiotic supplements for this reason.
• For digestive disorders: Digestive disorders such as diarrhea or constipation worsen the conditions in the gut necessary for the colonization of bacteria introduced through probiotics. Prebiotics can help improve the conditions in the gut and allow for bacterial proliferation.
• Inflammatory bowel diseases: Also in conditions such as Crohn’s disease or ulcerative colitis, which involve chronic inflammation of the intestines, the conditions for bacterial colonization are impaired.

Supplementation of postbiotics is advisable in cases of:

• Intolerance to probiotics: Since postbiotics, unlike probiotics, are non-living organisms, they are a more stable and safer option for people who experience adverse reactions to live bacteria.
• Impaired gut barrier: A compromised gut barrier can lead to increased permeability, which in turn can contribute to inflammation and other digestive tract problems. Postbiotics can help strengthen the gut barrier by promoting mucus production and supporting the integrity of the intestinal mucosa.
• Immunological conditions: An imbalanced gut flora can affect the immune system and lead to increased susceptibility to infections or autoimmune diseases. Postbiotics can strengthen the immune system by promoting the production of immunomodulatory substances and thereby improving immune responses.
• Nutrient deficiency: Since postbiotic compounds optimize local acidity conditions in the gut and improve the absorption of certain minerals, it is advisable to supplement postbiotics in case of nutrient deficiency.
• Overweight: Some studies have shown that certain postbiotic compounds can influence metabolism and energy expenditure, which could have a positive effect on weight loss.

Side Effects

Both probiotics and prebiotics, as well as postbiotics, are generally considered safe and usually do not cause serious side effects. However, some undesirable symptoms may occur in some individuals (especially at the beginning of supplementation). These include:

• Gastrointestinal complaints: Some people may develop symptoms such as bloating, abdominal pain, diarrhea, or constipation after or during supplementation. This may be due to a change in the gut environment, which typically only lasts a short time.
• Infections: In individuals with a weakened immune system, live microorganisms like probiotics can cause infections. Individuals with a weakened immune system should always consult their treating physician before taking probiotics or opt for non-living microorganisms like postbiotics.
• Allergic reactions: A few individuals may be allergic to certain types of probiotics. If you develop an allergic reaction after taking them, you should immediately consult a doctor.
• Interactions with other medications: Although probiotics usually have very positive effects on the negative effects of medications, they can also affect the effectiveness of some medications and certain types of antibiotics. Therefore, if you are undergoing medication treatment, you should consult a doctor or pharmacist to determine whether taking probiotics together with the respective medication is advisable.

Most side effects are temporary and very mild. They are generally not dangerous and disappear once the body has adapted to the newly established microbiome. However, if you have concerns about taking probiotics or experience unwanted symptoms, you should always consult a doctor!

Final conclusions

A healthy gut and balanced gut flora are of great importance for our entire organism. The targeted use of microorganisms offers enormous potential for improving our health. And this goes far beyond the treatment of gastrointestinal complaints. Also, the immune system, skin health, metabolism, vitamin and mineral absorption, as well as many chronic inflammatory diseases, are influenced and controlled by our gut flora, among other factors.

While the need for prebiotics can usually be well met through a fiber-rich diet, supplementation of probiotics and postbiotics in the form of supplements is often of great therapeutic benefit. In some cases, however, additional supplementation of prebiotics may be advisable to further enhance the positive effects of probiotics.

In particular, postbiotics have revolutionized the field of gut health and created new, less side-effect-prone approaches. Overall, however, both pre-, pro-, and postbiotics are very well tolerated and can usually be easily integrated into daily life to benefit from their diverse health benefits.

By selectively selecting and combining these three substances, synergistic effects, known as synbiotics, can be achieved. The already individually effective positive effects mutually reinforce each other, so that they can go beyond the individual effects and offer incredible potential for holistic health.

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• Human-specific composition: Florazauber was developed based on human studies, thus specifically tailored to the needs of the human body.

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References:

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• Majeed et al. Bacillus coagulans MTCC 5856 supplementation in the management of diarrhea predominant Irritable Bowel Syndrome: a double blind randomized placebo controlled pilot clinical study, Nutrition Journalvolume 15, Article number: 21 (2016)
• Sisson, Ayis & Bjarnason, Randomised clinical trial: a liquid multi‐strain probiotic vs. placebo in the irritable bowel syndrome — a 12 week double‐blind study, https://doi.org/10.1111/apt.12787
• Ojetti et al. The effect of Lactobacillus reuteri supplementation in adults with chronic functional constipation: a randomized, double-blind, placebo-controlled trial. J Gastrointestin Liver Dis. 2014 Dec;23(4):387–91. doi: 10.15403/jgld.2014.1121.234.elr.
• Suez, Zmora et al. Post-Antibiotic Gut Mucosal Microbiome Reconstitution Is Impaired by Probiotics and Improved by Autologous FMT, DOI: https://doi.org/10.1016/j.cell.2018.08.047
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• Johnston, et al (2012). Probiotics for the Prevention of Clostridium difficile–Associated Diarrhea: A Systematic Review and Meta-analysis, DOI: 10.7326/0003–4819–157–12–201212180–00563
• Berggren et al, Randomised, double-blind and placebo-controlled study using new probiotic lactobacilli for strengthening the body immune defence against viral infections. Eur J Nutr. 2011 Apr;50(3):203–10. doi: 10.1007/s00394–010–0127–6. Epub 2010 Aug 28.
• Leyer et al. Probiotic Effects on Cold and Influenza-Like Symptom Incidence and Duration in Children, doi: 10.1542/peds.2008–2666
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Important Note

The content of this article is based on the (at the time of publication) current studies and has been reviewed by medical professionals. Nevertheless, the article can only serve as an information source and should not be the sole basis for self-diagnosis or self-treatment. Therefore, please always discuss any measures with your doctor.