Pre, Pro, Post - Wait, What?
Gut health is trending, but let’s be real… the buzzwords are getting out of hand.
If you’ve heard of prebiotics, probiotics, and postbiotics but still have no clue what each one actually does, you’re not alone.
This blog breaks it all down. No science degree required. We’ll unpack what each ‘biotic’ means, how they work in your body, and why they’re showing up in everything from powders to pills to kombucha cans.
Whether you’re bloated, confused, or just gut-curious, this one’s for you.
The Gut 101
Your gut isn’t just where food gets broken down, it’s a full-blown ecosystem. Home to over 100 trillion microorganisms , your gut microbiome influences way more than digestion. It helps regulate your immune system, supports mood and mental clarity, impacts skin health, and even plays a role in metabolism and weight regulation.
When your gut is thriving, you’ll feel it: regular digestion, clear skin, steady energy, and fewer random flare-ups. But when things are off? So are you. An imbalanced gut microbiome, often caused by stress , poor diet, medications, or lack of fibre can show up as:
Bloating, constipation, or irregular bowel movements
Brain fog and fatigue
Sugar cravings and unstable moods
Skin breakouts or dullness
Frequent illness or low immunity
That’s where prebiotics, probiotics, and postbiotics come in. Together, they help restore balance, feed the right microbes, and support the production of feel-good, gut-loving compounds like short-chain fatty acids. Think of them as your microbiome’s personal support crew.
What are Prebiotics?
The fertiliser for your gut garden.
Prebiotics are non-digestible fibres (like inulin or FOS) and resistant starches that feed the beneficial bacteria in your gut. Think of them as nourishment for your internal ecosystem.
Natural sources: garlic, onion, green bananas, oats, legumes, asparagus
Supplement sources: inulin, GOS, FOS, resistant starch
Why they matter:
✔️ Fuel good bacteria
✔️ Support regular digestion
✔️ Encourage production of short-chain fatty acids (SCFAs), which support the gut lining and immune system
Tip: If you're sensitive to fibre, start low and slow, high doses may cause bloating, especially in IBS-prone individuals.
What are Probiotics?
The live workers in your gut.
Probiotics are live beneficial bacteria that support microbial balance and overall gut health. They can restore good bacteria after stress, antibiotics, or a poor diet.
Natural sources: yogurt, kefir, kimchi, miso, kombucha
Supplement sources: specific strains like Lactobacillus rhamnosus GG, Bifidobacterium infantis 35624, Saccharomyces boulardii
Why they matter:
✔️ Balance gut bacteria
✔️ Support immunity
✔️ Help with digestion, bloating, and diarrhoea
✔️ Some strains support mental wellbeing via the gut-brain axis
Did you know? Different probiotic strains support different outcomes. The right strain + right dose = results.
What are Postbiotics?
The powerful by-products (no live bacteria required).
Postbiotics are the beneficial compounds your gut bacteria create after fermenting prebiotics. Think: short-chain fatty acids (like butyrate), enzymes, peptides, and cell wall fragments that directly support your immune system, reduce inflammation, and help strengthen your gut lining.
Unlike probiotics, postbiotics don’t contain live bacteria and that’s a good thing. They're more stable, don’t need refrigeration, and are ideal for people with sensitive guts or immune systems.
Examples in supplements:
✔️ Butyrate
✔️ Heat-treated Lactobacillus
✔️ Fermentation metabolites
Why they matter:
✔️ Strengthen the gut lining
✔️ Support immune function
✔️ Deliver anti-inflammatory and antioxidant effects
✔️ May help with mood, metabolism, and skin
Bonus: They’re shelf-stable, heat-stable, and ideal for people with sensitive digestion or compromised immunity.
So… Do You Need All Three?
Not necessarily, but they work beautifully together.
Think of it like this:
Prebiotics feed the good bacteria
Probiotics deliver the live bacteria
Postbiotics are the helpful compounds those bacteria produce
This trio forms a powerful gut-support system. If you're looking to support digestion, boost resilience, and feel more energised, using a combination (often found in advanced gut formulas) can be a smart move.
Fun fact: Some products now contain synbiotics (pre + probiotics) and even postbiotic add-ons for a complete gut approach.
ASN Gut-Loving Picks
Need help choosing? Here are some gut-friendly products that deliver science-backed support:
Vitality Switch by Switch Nutrition
This all-in-one daily wellness formula combines prebiotics from fibre-rich greens, a probiotic blend featuring Lactospore®, L. rhamnosus, and Saccharomyces boulardii, plus digestive enzymes, mushrooms, adaptogens, and essential vitamins. A great option if you're looking to support digestion, energy, stress, and your microbiome in one scoop.
Evolve Green Machine
A nutrient-dense greens powder loaded with plant fibres, enzymes, and a probiotic strain (Lactospore®) to support daily gut health, detox, and digestion. The mix of leafy greens and herbal extracts naturally delivers prebiotic fibre.
ATP Science GUTRIGHT®
A modbiotic formula that feeds your gut with prebiotic fibres , resistant starches, and polyphenol-rich whole foods. While it doesn’t contain live probiotic strains, its unique plant ingredients may offer postbiotic-like benefits by supporting the natural production of beneficial compounds in your gut.
Green Boost by Formula Health
A gentle, everyday gut-support blend featuring resistant starch and nearly 1g of fibre per serve, which acts as a natural prebiotic . While it doesn’t include live probiotics or explicitly listed postbiotics, the inclusion of fermented plant extracts like cinnamon, cacao, and banana flour may offer some gut-calming support.
Phlora Phuel by Switch Nutrition
A triple-action formula combining prebiotics (glucomannan), probiotics, and postbiotics. It’s a full-spectrum gut support option for microbiome balance, digestive comfort, and immune resilience.
What's the gut feeling?
Gut health doesn’t have to be confusing or complicated. Whether you’re dealing with bloating, low energy, mood swings, post-antibiotic chaos, or just want to feel more balanced from the inside out. Understanding your biotics is a game changer. You don’t need to overhaul everything overnight. Start small. Stay consistent.
Now that you know the difference between prebiotics, probiotics, and postbiotics, you’re equipped to make gut-loving choices that actually make sense for your body. Your gut shows up for you every day, it’s time to return the favour by shopping gut health essentials online, using Click & Collect , or dropping into your local ASN store for expert advice.
Want to keep learning? Check out What are Postbiotics and are they beneficial for Gut Health ? or dive deeper with The Gut Microbiome: Your Body’s Hidden Health Engine .
Summary
Your gut microbiome impacts digestion, mood, immunity, skin, and energy.
Prebiotics are fibres that feed your good gut bacteria.
Probiotics are live good bacteria that help restore balance.
Postbiotics are the beneficial compounds good bacteria produce.
Together, they support gut health, resilience, and overall wellbeing.
Some products combine all three for full‑spectrum gut support.
ASN picks: Vitality Switch, Evolve Green Machine, ATP Science GUTRIGHT®, Green Boost, Phlora Phuel.
