7 Minutes
In this article we answer the following questions:
- What is the difference between prebiotics, probiotics, and postbiotics?
- How do prebiotics, probiotics, and postbiotics work together?
- What foods contain prebiotics and probiotics?
- What are the health benefits of probiotics for gut health?
- Do I need probiotics after taking antibiotics?
The truth is, we’re only beginning to understand the remarkable complexity of the gut microbiome. Ancient civilisations intuitively knew that fermented foods held special value for health, incorporating them into daily life long before science could explain why.
Today, we’re uncovering the fascinating mechanisms behind this ancestral wisdom, and the picture is far more intricate than anyone imagined.
The foundation of understanding gut health
Your gut microbiome is made up of microorganisms that work together in a delicate ecosystem. Your microbiome actively influences your digestion, immune function, mental wellbeing, and overall health. When this community thrives in balance, you thrive too. When it falls out of balance, a condition called dysbiosis, you may begin to experience health challenges.
What makes the study of gut health particularly exciting is that there’s no single “perfect” gut microbiome that everyone should have. Each person’s microbial community is as unique as a fingerprint, influenced by genetics, diet, lifestyle, environment, and life experiences. Supporting gut health isn’t about following a one-size-fits-all approach, but rather understanding the principles that help your unique ecosystem flourish.
Probiotics are the beneficial bacteria themselves
When most people think about gut health supplements, probiotics come to mind first. Probiotics are live microorganisms – specific strains of beneficial bacteria and yeasts – that provide health benefits when consumed in adequate amounts. You’ll find them naturally in fermented foods like yoghurt, kefir, kimchi, sauerkraut, miso, and traditional pickles.
Not all probiotics work the same way or in the same place. The gut microbiome is incredibly sophisticated, with different bacterial strains performing different functions in different areas. Some probiotics establish the foundational environment that enables other beneficial bacteria to flourish. Others influence the gut-brain axis, affecting mood and mental clarity. Others work on the gut-skin axis, which may help address certain skin conditions from within.
Following a course of antibiotics, probiotics are particularly important. Antibiotics don’t discriminate between harmful bacteria causing infection and beneficial bacteria supporting your health. Replenishing your gut microbiome after antibiotic treatment helps restore balance and supports your recovery.
Prebiotics provide the fuel for beneficial bacteria
You may not have heard about prebiotics before, but they’re equally essential in the gut health equation. Prebiotics are food for your beneficial bacteria. They’re the fuel that enables your gut bacteria to thrive and multiply.
Prebiotics are specific types of dietary fibre that your body can’t digest, but your gut bacteria can. As these fibres pass through your digestive system, beneficial bacteria ferment them, producing valuable compounds in the process. Prebiotics occur naturally in many plant foods, including onions, garlic, leeks, asparagus, bananas, oats, apples, and Jerusalem artichokes.
Traditional diets often include fermented foods. From Korean kimchi to German sauerkraut, from Japanese miso to Bulgarian yoghurt and South African maas, these foods provide both probiotics and the prebiotics needed to support them. The fermentation process itself creates an environment where beneficial bacteria flourish and also increases the bioavailability of nutrients, and creates new beneficial compounds.
Postbiotics are the beneficial byproducts
Postbiotics are the newest frontier in gut health understanding. Postbiotics are the non-living compounds produced when probiotics metabolise prebiotics. Essentially, postbiotics are the beneficial byproducts of bacterial activity in your gut.
Postbiotics include lactic acid and short-chain fatty acids like butyrate, which have powerful anti-inflammatory properties, enzymes, peptides, vitamins, and various metabolites. What makes postbiotics particularly interesting is that they provide many benefits of a healthy gut microbiome without requiring the introduction of live organisms. Postbiotics directly support gut barrier function, immune regulation, and overall well-being.
Postbiotics are also found in fermented foods, created naturally during the fermentation process. When you eat traditionally fermented foods, you’re receiving probiotics, prebiotics, and postbiotics in a complete package.
How pre, pro and postbiotics work together in harmony
The relationship between prebiotics, probiotics, and postbiotics is an elegant biological system. Prebiotics provide the fuel, probiotics are the beneficial bacteria themselves, and postbiotics are the valuable compounds these bacteria produce. They work together, each supporting the other.
The relationship between pre, post and probiotics is why whole food approaches to gut health can be so effective. When you eat a diet rich in different plant fibres alongside fermented foods, you’re supporting all three elements naturally. Your gut bacteria receive the prebiotics they need to thrive, the probiotics from fermented foods help to maintain beneficial bacterial populations, and the metabolic activity produces postbiotics that directly benefit your health.
Nourishing your microbiome
Incorporating foods that support your gut microbiome doesn’t have to be complicated. For prebiotics, focus on a variety of plant fibres from vegetables, fruits, whole grains, and legumes. Onions, garlic, bananas, oats, apples, asparagus, and leeks are particularly rich sources.
For probiotics, incorporate fermented foods. Natural yoghurt with live cultures, kefir, traditional sauerkraut, kimchi, miso, tempeh, and naturally fermented pickles all provide beneficial bacteria. Start with small amounts and gradually increase them to let your system adjust.
Choosing the right probiotic for your needs
Not all probiotic supplements are the same, and each strain can support your health in different ways. Different strains serve different purposes, and what works for one person might not be the ideal choice for another.
For digestive support, look for strains like Lactobacillus acidophilus NCFM. Its benefits for digestive health and preventing gastrointestinal illnesses is well documented. Lactobacillus rhamnosus is particularly effective for treating irritable bowel syndrome (IBS). Bifidobacterium lactis improves bowel regularity and overall gut health.
For immune health, Lactobacillus paracasei LPC-37 and Bifidobacterium lactis BB-12 can reduce the duration and severity of respiratory infections and help to strengthen your body’s natural defences. Around 70% of your immune system is located in your gut, making these strains important for maintaining balanced immune function.
For metabolic support, Lactobacillus gasseri may assist with weight management, decreasing body weight, BMI, waist circumference, and visceral fat. Lactobacillus plantarum helps improve body weight, BMI, and insulin resistance. Bifidobacterium animalis subspecies lactis supports weight management and reduces inflammation.
When choosing a probiotic, look for products that clearly list the specific strains and their colony-forming units (CFUs). Choose reputable brands with quality standards, and consider consulting a healthcare professional for personalised guidance based on your specific health goals.
The story of Molkosan
In 1926, a 24-year-old Alfred Vogel was living in the Appenzell region of Switzerland, an area famous for producing world-renowned Appenzeller cheese. During cheese production, large quantities of whey were created as a by-product. The use of whey as a health tonic dates back to 400 BC, when Hippocrates recommended it for improving digestion, purifying blood, and treating skin problems.
Impressed by whey’s beneficial health properties, Vogel faced a challenge: fresh whey spoils very quickly, restricting its use to people living near dairy farms. Working with a doctor and a chemist, he experimented with fermentation for months. He discovered a method through fermentation using Lactobacillus bacteria that produced a concentrated liquid with fat and protein removed. The process increased the amounts of L(+) lactic acid.
Vogel insisted on using only whey from cows grazing on upland pastures, as their milk was enriched with herbs growing in the pastureland and produced without chemicals. He formulated a four times concentrated form of this Appenzeller whey, which became known as Molkosan.
The exact formula created in 1926 is still used today.
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Molkosan is a prebiotic food supplement that feeds your existing gut bacteria, helping them flourish and multiply. The key ingredient is L(+) lactic acid. When friendly bacteria digest the L(+) lactic acid, they produce butyrate, a short-chain fatty acid that is an energy source for cells lining your digestive tract and reduces inflammation. |
To incorporate Molkosan into your routine, take a teaspoon or tablespoon in a glass of cold water 20 minutes before meals. Mix with fruit juice or add it to a smoothie if you find the taste challenging.
Use it daily and year-round for ongoing digestive health support. Molkosan is suitable for adults and children over 2 years old, and can even be used by people with lactose intolerance. The L(+) lactic acid breaks down lactose in other foods and can improve lactose tolerance over time.
It takes guts to be healthy
The gut microbiome is a frontier of scientific discovery. We’re learning more each year about how the microscopic communities influence everything from immunity to mood, from weight management to chronic disease risk. What’s becoming increasingly clear is that supporting gut health isn’t merely about addressing digestive issues. It’s a foundation for your overall health.
Instead of seeing gut health as another challenge to figure out, think of it as a chance to rediscover traditional food wisdom and learn from modern science. Your gut microbiome is uniquely yours, responding to the care you provide through the foods you choose, the stress you manage, the sleep you prioritise, and the lifestyle you create. When you nourish this inner ecosystem, you’re investing in health that radiates through every aspect of your life.
References and additional reading:
- Cleveland Clinic (2021). What are postbiotics? Available at: https://health.clevelandclinic.org/postbiotics
- Cleveland Clinic (2023). Probiotics: What they are, benefits and side effects. Available at: https://my.clevelandclinic.org/health/treatments/14598-probiotics
- Difference between prebiotics and probiotics. Available at: https://health.clevelandclinic.org/prebiotics-vs-probiotics-whats-the-difference
- Mayo Clinic (2025). Probiotics and prebiotics: What you should know. Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065
- Mayo Clinic Press (2025). Prebiotics, probiotics and the microbes in your gut: Key to your digestive health. Available at: https://mcpress.mayoclinic.org/dairy-health/prebiotics-probiotics-and-the-microbes-in-your-gut-key-to-your-digestive-health/
- Stanford Longevity Center (2023). High fiber fermented foods – The one-two punch boost for your gut and immune health. Available at: https://longevity.stanford.edu/lifestyle/2023/06/26/high-fiber-fermented-foods-the-one-two-punch-boost-for-your-gut-and-immune-health/
- Stanford Medicine (2021). Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds. Available at: https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation
- British Dietetic Association (2024). Probiotics and gut health. Available at: https://www.bda.uk.com/resource/probiotics.html
- Guts UK (2025). Prebiotics & probiotics. Available at: https://gutscharity.org.uk/advice-and-information/health-and-lifestyle/prebiotics-probiotics/
- NHS (2021). Probiotics. Available at: https://www.nhs.uk/conditions/probiotics/
- Healthdirect Australia (2024). Gut health – prebiotics, foods, microbiome. Available at: https://www.healthdirect.gov.au/gut-health
- Nutrition Australia (2022). Love your guts. Available at: https://nutritionaustralia.org/fact-sheets/love-your-guts/
