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As a naturopathic practitioner, one of the core aspects of health that I focus on is the balance of the gut microbiome. This community of trillions of bacteria, fungi, viruses, and other microorganisms that reside in our intestines plays a vital role in nearly every aspect of our health. Research has increasingly shown that maintaining a healthy gut is essential not only for digestion, but also for immune function, mental health, skin health, and even chronic disease prevention.
To optimise gut health, we often talk about three powerful components: probiotics, prebiotics, and postbiotics. These are terms you might have heard often, especially with the rise of fermented foods, supplements, and functional health products. But what do they mean, and how can they benefit both adults and children? Let’s break it down.
Probiotics are live beneficial bacteria that, when consumed in adequate amounts, can have a positive effect on your health. These "good" bacteria help to replenish and maintain a healthy balance of the gut microbiota, preventing the overgrowth of harmful microorganisms like pathogenic bacteria, yeasts, and fungi.
Probiotics are found in various foods such as yogurt, kefir, sauerkraut, kimchi, kombucha, and other fermented foods. In supplement form, they can also come in capsules, powders, or liquids, often containing specific strains of bacteria known to support different health functions.
Probiotics offer numerous benefits, from supporting digestive health and addressing concerns like bloating, constipation, and diarrhoea, to boosting immunity, enhancing mental health, and improving skin health.
It is recommended that post any course of antibiotics, which serves to kill off all bacteria both harmful and beneficial, supplementation of probiotics is undertaken for 6-12 months. This helps to recolonise the gut microbiome and thus re-strengthening the immune system ready for future threats.
While probiotics are the “good bacteria,” prebiotics are the non-digestible fibres and compounds that serve as food for these bacteria. They essentially fuel the probiotics, encouraging their growth and activity. Prebiotics are naturally found in foods like garlic, onions, leeks, asparagus, bananas, oats, and legumes. They are also available in supplement form.
Prebiotics support gut health by promoting the growth of beneficial bacteria, which may enhance digestion, help reduce inflammation, and maintain a balanced microbiome. Compounds like inulin are believed to encourage the growth of specific bacteria, such as Bifidobacteria. Prebiotics could also aid in producing short-chain fatty acids like butyrate, which provide energy for colon cells and may contribute to regular bowel movements. Additionally, they may complement probiotics in supporting immune function and maintaining a healthy population of beneficial bacteria.
For children, prebiotics are vital for supporting healthy growth and development. They help to encourage a healthy gut microbiome that supports immunity, nutrient absorption, and cognitive and emotional health. Additionally, prebiotics may be beneficial alongside common childhood conditions such as constipation and food allergies, as they contribute to a well-balanced gut ecosystem. Increasing the amount of fibre in our diet (found only in plant-foods) is the primary way to increase prebiotic consumption, however taking a supplement as well can be beneficial if fibre intake is low or a child already suffers from any of the above concerns.
Postbiotics are the final piece of the gut puzzle, and are the metabolites, by-products, or bioactive compounds that are produced by probiotics during fermentation. Unlike probiotics, which are live bacteria, postbiotics are non-living substances that still exert beneficial effects on the body. These compounds include short-chain fatty acids, peptides, and cell wall fragments.
Research into postbiotics is still in its early stages, but emerging studies suggest they may provide various health benefits. Postbiotics, such as butyrate, are believed to support gut health by helping to maintain gut integrity and potentially reducing inflammation in the gut lining. They may also influence immune function by modulating cytokine production and supporting a balanced inflammatory response. Postbiotics are being explored for their role in metabolic health, with some findings indicating they could help improve insulin sensitivity and support healthy weight management. Additionally, postbiotics may contribute to skin health by addressing systemic inflammation and enhancing the skin's barrier function, potentially improving conditions like acne, eczema, and psoriasis.
While each of these components—probiotics, prebiotics, and postbiotics—offers significant health benefits individually, the real magic happens when they work together. This synergistic relationship, sometimes referred to as the "synbiotic effect," helps to optimise the microbiome, ensuring that beneficial bacteria thrive, and their by-products are able to exert their full effects on the body.
For example, consuming prebiotics along with probiotics can help ensure that the probiotics have enough fuel to flourish and exert their beneficial effects. Adding in a postbiotic as well, also ensures you get the benefits of these fascinating new end-metabolites, even if the body hasn’t been able to produce enough from the prebiotics themselves.
Using a synbiotic blend such as Harker Herbal’s new GutBiome Balance for adults, and GutBiome Builder for children, is a brilliant way to ensure you’re getting the benefits of all three gut microbiome warriors in one. Anyone who suffers from bloating, bowel discomfort, food sensitivities, gut concerns, dry skin conditions, low immunity, low mood, and even fertility challenges can benefit from the addition of a symbiotic blend.
The delicious berry flavour means it’s easy and delicious to either add a scoop to water and drink as is, add to your morning bircher muesli, to a berry banana smoothie, or to make berry gummies. Any recipe where you’re not heating the ingredients, is perfect for adding GutBiome Balance and Builder to.
Shop New GutBiome Powders for Adults & Children
Have questions? Connect with Buffy Ellen, our Ambassador and expert Naturopath, Nutritionist, and Medical Herbalist, for guidance on optimising your microbiome journey on Instagram @begoodorganics
