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Gut Check #9: Prebiotics, Probiotics, Postbiotics, Oh My
Let’s actually unpack what all this jargon means
Elan Halpern
March 31, 2025
Welcome to Gut Check by Beny Yogurt 👋 We’re on a mission to heal America’s gut, starting with a probiotic organic greek yogurt. Gut Check is our way of keeping family and friends in the loop – if you’re new here, you can check out previous editions on our site anytime :)
Our gut is home to trillions of microorganisms—a dynamic ecosystem that influences everything from digestion to immunity and even our mood. We’ll dive deep into the roles of prebiotics, probiotics, and postbiotics, and explore how each contributes uniquely to gut health.
Prebiotics: Fuel for Beneficial Bacteria
The technical definition of prebiotics is “a non-digestible food ingredient that promotes the growth of beneficial microorganisms in the intestines.” In other words, prebiotics are compounds that we cannot digest or absorb ourselves, but the microbes living in our guts can (and thrive on). “Prebiotics” and “Fiber” are often used interchangeably. “Fiber” is a broad term that includes all non-digestible carbohydrates found in plant foods, while “prebiotic fiber” is a subset that is specifically fermented by gut microbes (not all fiber is prebiotic, for example cellulose which is found in plant cell walls). There are also prebiotics that do not come from fiber, like lactulose or human milk oligosaccharides (HMOs).
Foods high in prebiotic fiber include garlic, onions, asparagus, green bananas, and whole grains. Outside of whole foods, you can also get prebiotics to fuel your gut by adding powders like BaoBab or inulin powder to your smoothies or Beny bowls 🥣.
If the “good” bacteria eat prebiotic fiber, what do the “bad” bacteria eat?
Beneficial bacteria (probiotics) typically contain specific enzymes that enable them to break down complex carbohydrates found in prebiotics. In contrast, many pathogenic bacteria rely on simple sugars (e.g sugars derived from white bread or candy) or other nutrients already present in the gut to survive. What you eat is extremely important to fuel the right bacteria in your gut!
Probiotics: The Beneficial Bacteria
Probiotics are microorganisms that, when consumed in adequate amounts, offer health benefits for the host. Probiotics are naturally found in fermented foods like kimchi, kefir, sauerkraut and yogurt (in some cases). The human body harbors ~1000 different species of bacteria - a mix of both beneficial microbes and pathogens, however, only a handful have been identified as probiotic bacteria. Technically, the cultures used for conventional yogurt production aren’t fully established as probiotic strains, although they have been shown to confer potential health benefits like modulating immune response and enhancing intestinal barrier.
Outside of fermented foods (like Beny), you can also consume probiotics through supplements or pill form.
Postbiotics: The Byproducts
Postbiotics are metabolic byproducts created when probiotics ferment (eat) prebiotics. These include short-chain fatty acids (SCFAs) like butyrate, which are known for their anti-inflammatory properties and ability to reinforce the gut barrier. Butyrate in particular has been shown to stimulate the release of glucagon-like peptide 1 (GLP-1, the active ingredient in Ozempic), a hormone that plays a role in regulating appetite and improving insulin sensitivity
Most postbiotics are produced directly in the gut, however, some foods like fermented vegetables and kombuchas may contain postbiotic compounds that naturally form during fermentation. There are also SCFA supplements (e.g sodium butyrate or butyrate salt) available on the market to consume directly.
The Synergy in Your Diet
Combining these three “biotics” can have synergistic effects:
Probiotics in fermented foods like Beny can help replenish beneficial bacteria.
Prebiotics in plant-based fibers and other prebiotic powders feed these bacteria.
Postbiotics are the bioactive compounds left behind, which directly influence cellular functions and inflammation control.
Top of Mind
🫶 Starter Crew: We literally read every single one of your responses to join the Beny Starter Crew. Here are a few of our favorites. BTW if you haven’t already, you can join here :)
🎤 Podcasts & PR We’ve done a few podcasts recently diving deep into the story of Beny and our latest priorities. Check out a few of them here:
🥣 Yogurt and Grilled Dates: Kiki posted a video of Beny topped with grilled dates, olive oil and sea salt - it was a huge hit, and so freaking good would def recommend.
Happy Spring!
Elan and Kiki (The Yogurt Girls)
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