What are Postbiotics? Are They Better Than Probiotics?

Probiotics are well known for their gut health benefits, but postbiotics—the compounds they help create—are now getting more attention. In this article, we explain what postbiotics are, how they differ from probiotics, and which one is better for your gut health.

Probiotics vs Postbiotics: What’s the Difference?

Before we explain what postbiotics are, it's important to understand what probiotics and prebiotics are.

What are Probiotics?

Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits. Think of them as “good bacteria” that help crowd out harmful microbes, support digestion, and strengthen the immune system. (1)

Common types of probiotics include:

• Lactobacillus: Lactobacillus bacteria produce beneficial lactic acid. They support gut barrier function, help with food digestion, nutrient absorption, and maintaining a healthy balanced but microbiome. Examples include L. rhamnosus and L. acidophilus. 

• Bifidobacterium: Bifido-bacteria are linked to improved digestion, improved nutrient absorption, and better immune regulation. Examples include B. lactis and B. longum.

Benefits of probiotics:

• Support regular bowel movements

• Support healthy digestion and nutrient absorption

• Restore gut microbial balance after antibiotic use

• Support immune system

• Support mental health via the gut-brain connection

• Support skin health via the gut-skin connection - for example, Glow Biome is a clinically tested probiotic that helps to reduce acne breakouts from the inside out. 
  
  

Sources of probiotics:

• Fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso

• High-quality probiotic supplements, like Glow Biome

What are Prebiotics?

Prebiotics are made of dietary fiber and serve as food for probiotics. They are not living like probiotics, however they are the “fuel” that helps the beneficial bacteria thrive. They are typically types of fiber that humans can’t digest, but our gut bacteria are able to ferment. 

Common prebiotics:

• Inulin (found in chicory root, onions, garlic, leeks)

• Fructooligosaccharides (FOS) (found in bananas, asparagus, Jerusalem artichokes)

• Galactooligosaccharides (GOS) (found in beans and legumes)

Sources of prebiotics:

• Plant foods rich in fiber (fruits, vegetables, legumes, whole grains)

• Some probiotic supplements also contain prebiotics, or you can find specific prebiotic supplements

What are Postbiotics?

When probiotics ferment prebiotics, they produce postbiotics as a by-product of fermentation in your gut. In other words, probiotics + prebiotics = postbiotics.

Therefore, postbiotics are the metabolic byproducts or bioactive compounds created when probiotics feed on prebiotics.

Examples of postbiotics:

• Short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate, which strengthen the intestinal barrier and help regulate metabolism.
  

• Bacterial peptides and enzymes that can inhibit pathogens
  

• Cell wall fragments that modulate immune function
  

• Vitamins like certain B vitamins and vitamin K, produced by gut microbes

When you consume both probiotics and prebiotics, they make postbiotics in your gut. So, when you take a high quality probiotic + prebiotic supplement, like Glow Biome, you also benefit from postbiotics.

Benefits of postbiotics:

• Strengthen the intestinal barrier (“leaky gut” protection)
  

• Modulate immune responses
  

• Support regulation of metabolism and insulin sensitivity
  

• Support neurological function through the gut–brain axis

Postbiotics sound pretty incredible right? Which begs the question: 

Do I need a Postbiotic Supplement?

Postbiotic supplements are slowly coming on to the market in the last few years. But, should you take a postbiotic, especially if you’re already taking a prebiotic?

Postbiotic supplements are made from inactivated or killed probiotic bacteria in whole or part, with or without metabolic byproducts. 

Manufacturers use heat, UV light, or ultrasound to kill probiotic bacteria to make postbiotics. Because the live cells are killed, postbiotic supplements are generally cheaper to manufacture and store than probiotics.

For individuals with compromised immune systems—such as newborns or those with serious medical conditions—postbiotic supplements may offer a gentler alternative, since they don’t contain live bacteria. For most healthy people, however, probiotics remain safe, well-studied, and beneficial

That’s because the postbiotics your body makes naturally—through the interaction of probiotics and prebiotics—play a fundamental role in maintaining a healthy gut microbiome. While postbiotic supplements may offer targeted support, they can’t fully replicate the diverse benefits of nurturing a thriving gut ecosystem from within.

What’s more, postbiotics supplements are new - the method for creating them is not standardized, and there is a large variance in nutritional value, sensory characteristics, and flavor. The technology used to make them needs to be optimized and refined. (2)

Currently, clinical research on postbiotic supplements is limited. Early studies suggest they may offer some benefits, but they have a weaker influence on gut health compared to consuming probiotics and prebiotics.(2, 3)

We also lack enough data on side effects and potential risks of postbiotics. To understand their safety, efficacy, and clinical applications, more large scale studies are needed. (2)

Bottom Line: How to Naturally Boost Postbiotic Production

While postbiotic supplements may seem good in theory, the most effective way to support your gut health is to give your body the tools to make its own postbiotics naturally. This means regularly consuming probiotic-rich fermented foods (like sauerkraut, kimchi, or a high-quality probiotic + prebiotic supplement) along with prebiotic fibers from foods like garlic, green bananas, leeks, and oats. 

When probiotics and prebiotics work together, they fuel the production of powerful postbiotics—short-chain fatty acids, peptides, and other compounds that nourish your gut lining, support immunity, and benefit your skin, mood, and metabolic health.

As the saying goes - Give a woman postbiotics, and she’ll support her gut health for a moment. Teach her to create her own postbiotics by nourishing her gut with probiotics and prebiotics, and she’ll build lasting gut health for life.