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probiotics
Some scientists have linked certain dairy products with health benefits. For instance, yogurt can keep you fuller for longer and provides beneficial <anchor>probiotics</anchor> for your gut.
What are prebiotics, probiotics, and postbiotics and how do they work?
# What are prebiotics, probiotics, and postbiotics and how do they work?

October 1, 2020

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Microbiome



## What are the best foods for naturally improving your gut health?

The microbes living in your gut - known as the microbiome - are crucially important to your health.

Results from our PREDICT study show that there is a distinct signature of ‘good’ and ‘bad’ microbial species in your gut that are strongly associated with 'good' and 'bad' markers of health. We have also identified specific foods and dietary patterns that encourage these ‘good’ and ‘bad’ bugs to thrive. ‍

If we zoom in even closer it becomes clear that each of us has a unique set of genetic variants (strains) of each microbial species present in each of our guts. This makes us unique microbially!

But just because your microbiome is unique to you doesn't mean it's permanent. While you can’tchange your genes, you can modify your microbiome.

You may have heard the terms prebiotics, probiotics, and postbiotics, referring to foods and supplements that claim to boost the ‘good’ bacteria in your gut.

### The biology of pre-, pro- and postbiotics

- A healthy and diverse microbiome is critical to good health
- Probiotics contain live microbes that will (hopefully) populate our gut and give us health benefits
- Prebiotics are food for our beneficial gut inhabitants
- Postbiotics are helpful chemicals produced by the microbes in our gut
- We can manipulate and improve our microbiome using pre-, pro-, and postbiotic food and supplements
- We all have unique microbiomes, so to best nurture your microbiome you need to know what’s in there.

## Prebiotics – Food for your microbes

### What are they?

Prebiotics are nutrients in food that we can't digest ourselves, such as fiber. Instead, they provide food for the bacteria in your gut and encourage their growth.

### Why are they healthy?

The microbiome functions like any ecosystem – survival of the fittest - so the bugs that survive in your gut are the ones that have plenty to eat.

### Where do they come from?

Unsurprisingly, lots of the molecules we need to feed our gut bacteria come from our food.

Here are some of the most common prebiotic molecules and where you can find them:

- Fructooligosaccharides (FOS) – asparagus, onions, leeks, garlic, bananas, Jerusalem artichokes, chicory root
- Galactooligosaccharides (GOS) – legumes like chickpeas and lentils
- Inulin – asparagus, onions, leeks, garlic, bananas, Jerusalem artichokes, chicory root
- Beta-glucan – some mushrooms, barley, oats, rye, and other whole grains

## Probiotics – Living gut bugs

### What are they?

### Why are they good for us?

### Where can I get some?

Fermented foods, including yogurt, kefir, kimchi, and sauerkraut contain live bacteria and act as probiotics.

## Postbiotics – Microbe waste, gut treasures

### What are they?

As microbes in your guteat prebiotics in your food, they produce waste molecules called metabolites. These waste molecules, along with dead cells and parts of cells produced by your microbiome, are known as 'postbiotics.'

### Why are they healthy?

In this case, our gut bugs’ trash is our body’s treasure.

### Where do they come from?

### How can I best support my microbiome?

If you want to learn more about the microbes in your gut, take a look at the ZOE test kit, which includes the most advanced gut microbiome test in the world. We use deep shotgun sequencing to understand exactly which bacteria call your gut home to provide you with personalized recommendations for foods that support optimal gut health.

Want to understand how ZOE can help you discover the best foods for your gut bugs? Click here for our free evaluation.

## Discover your unique biology

Understand how your body responds to food with ZOE



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