The trio of gut health: prebiotics, probiotics, and postbiotics

Maintaining a healthy gut is key to overall well-being, and within the realm of gut health, three terms have gained prominence over the last few years: prebiotics, probiotics, and postbiotics. Few of us may fully understand the differences, but they represent distinct components of the intricate ecosystem within our digestive system. The relationships among prebiotics, probiotics, and postbiotics is symbiotic. Prebiotics feed probiotics, which in turn generate postbiotics as they digest and ferment prebiotic fibers.  This cycle creates a harmonious balance within the gut ecosystem, promoting optimal health. Understanding the roles and interactions of prebiotics, probiotics, and postbiotics can provide insights into how to support a balanced gut and optimize our health, and how we can alleviate imbalances when they occur.

Prebiotics: Nurturing the gut garden

Prebiotics are non-digestible fibers and compounds that serve as nourishment for beneficial bacteria residing in the gut. While they may not be broken down by our own digestive enzymes, prebiotics are eagerly consumed by probiotics – microorganisms that confer health benefits when they are present in our gut in optimal numbers and diversity.

The primary function of prebiotics is to provide plenty of fuel so that probiotics can thrive. They stimulate the growth and activity of beneficial bacteria.

Common sources of prebiotics include fiber-rich foods like whole grains, fruits, vegetables, and legumes. Incorporating prebiotic-rich foods into your diet can promote the flourishing of a diverse and healthy gut microbiota.

Probiotics: The beneficial bacterial brigade

Probiotics are live microorganisms that, when present in your gut in adequate amounts and diversity, provide health benefits to the host. These friendly bacteria play a crucial role in maintaining gut balance, aiding digestion, and supporting immune function. They also help us get the most nutrients from the food we eat, and some research suggests that a healthy gut microbiome can even improve our gut-brain axis. Importantly, sufficient populations of these friendly bacteria help keep us healthy by crowding out harmful bacteria that can make us sick. There are many supplements available for probiotics, and common probiotic strains include Lactobacillus and ifidobacterium species. Some people can notice positive results in just a few days of increased probiotics, but it can typically take up to 2 weeks to fully feel results.

In addition to supplements, probiotics can be obtained through fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha. It's important to note that the effectiveness of probiotics can vary based on the strain and individual health conditions.

Postbiotics: The microbial metabolites found in Ctrl+Z

While prebiotics and probiotics often steal the spotlight, postbiotics are an emerging area of research that shouldn't be overlooked. Postbiotics are the byproducts of probiotic activity, including substances such as metabolites, enzymes, vitamins, and organic acids, particularly short chain fatty acids. These compounds contribute to the health benefits associated with a balanced gut.

Postbiotics have been linked to various positive effects, such as improving gut barrier function, modulating immune responses like inflammation, and exerting anti-inflammatory effects. In fact, emerging research suggests that several benefits previously linked with prebiotics and probiotics actually come from the production of postbiotics. 

The nature and benefits of postbiotics are the main reason why we’ve included the finished product directly in our Ctrl+Z formulation. We know that postbiotics only occur when probiotics feed (and ferment) the fiber in prebiotics. It’s a natural process but takes time. When overdoing it from a night out or from physical exertion causes episodic, temporary symptoms, we want relief quicker, not later. So, we’ve done the work your body might do and introduced the beneficial finished product into your system in one dose!