Probiotics, Prebiotics... and Now Postbiotics? Understanding the Trio That Powers Your Gut
Your gut isn’t just where digestion happens—it’s the foundation of your immune system, skin health, mood, and even hormone balance. But healing your gut takes more than just popping a probiotic pill.
If you’re constantly tired, struggling with skin issues, or can’t seem to digest certain foods, your gut could be at the root of it all.
Recently, a thoughtful reader emailed me this question:
“Delilah, I’ve heard of probiotics and prebiotics, but what are postbiotics?”
It’s a fantastic question—and one I wish more people were asking. While probiotics and prebiotics have become wellness buzzwords, postbiotics are the lesser-known powerhouse in gut health, quietly influencing everything from inflammation to immune defense.
If you’re dealing with bloating, breakouts, fatigue, food sensitivities, or sluggish digestion, there’s a good chance your microbiome is out of balance. That’s where understanding the synergy of these three—probiotics, prebiotics, and postbiotics—becomes essential.
Probiotics: The Live Cultures That Support Digestion
Probiotics are living beneficial bacteria that help restore gut integrity, balance pH, reduce harmful microbes, and support immune and mental health. Common probiotic-rich foods include:
- Yogurt
- Sauerkraut
- Kimchi
- Aged cheeses like Gouda, Swiss, and Cheddar
Prebiotics: Feeding the Good Bacteria
Prebiotics are non-digestible fibers that serve as food for probiotics. They help beneficial microbes flourish and contribute to a balanced gut environment. Good sources include:
- Whole grains
- Legumes
- Garlic
- Onions
- Bananas
- Chicory root
- Asparagus
Postbiotics: The Healing Byproducts
Postbiotics are bioactive compounds produced when probiotics break down prebiotics in the gut. These include:
- Short-chain fatty acids (like butyrate)
- Vitamins B and K
- Amino acids
- Antimicrobial peptides
These compounds help reduce inflammation, support immune function, and strengthen the intestinal barrier.
How to Get All 3 Naturally
You can’t take postbiotics directly (yet), but you can increase them by eating more probiotic- and prebiotic-rich foods like:
- Kimchi (my personal favorite!)
- Tempeh
- Sourdough bread
- Miso soup
- Garlic
- Onions
- Barley
- Bananas
- Chicory
- Asparagus
- Tomatoes
- Honey
Choosing the Right Probiotic Strains
Different strains of probiotics benefit different areas of the body. Some examples:
- Lactobacillus rhamnosus GG – Gut lining support and antibiotic-related diarrhea
- Bifidobacterium longum – Inflammation reduction and mood balance
- Lactobacillus reuteri – Skin clarity, oral health, hormone support
- Saccharomyces boulardii – Yeast for immune health during antibiotic use
- Bacillus coagulans – Soil-based support for gas and digestion
Gut Healing is a Journey
If you’re on a path to heal your gut, remember: it takes time, consistency, and the right knowledge. Start by feeding your body what it needs to cultivate beneficial microbes—and trust that your body knows how to heal when given the right tools.
If you have any questions or want to dive into this topic via livestream, feel free to join one of my TikTok livestreams—I’d love to help clarify things for you. You can also send me a message anytime; I’m here to support your wellness journey.
About the Author
Written by Delilah Ko, a functional medicine student passionate about uncovering the root causes of chronic conditions. Delilah combines science-backed research with holistic insights to make complex health topics accessible and empowering.
Disclaimer:
This blog is written by a student currently studying functional medicine and is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before starting any new supplement or protocol, especially if you have an underlying medical condition or are taking medications.
