August 29, 2025
Probiotics, prebiotics, synbiotics, and postbiotics – The microbiome at the heart of health
We have always lived with them. Invisible to the naked eye, billions of microorganisms inhabit our bodies, primarily our gut. This microbiome, long overlooked, is now recognized as a full-fledged organ, influencing digestion, immunity, emotions, and even certain metabolic parameters. In the face of rising chronic diseases, digestive disorders, stress, and obesity, science is turning to these microscopic partners.
But how can we influence the microbiome? This is where biotics come into play – a group of substances or microorganisms capable of modulating our gut flora. There are four main categories: probiotics, prebiotics, synbiotics, and postbiotics. Each has its own characteristics, but all aim to strengthen health by fostering a harmonious relationship with our gut bacteria.
The concept of biotics goes far beyond simple dietary supplements. It is a holistic approach to health based on the dialogue between our body and the microbes that inhabit it. According to ISAPP (International Scientific Association for Probiotics and Prebiotics), each type of biotic is defined by its mechanism of action, nature, and documented impact on host health.
Biotics are no longer limited to digestive health. Today, they are applied in areas such as mental health, skin health, fertility, menopause, immunity, athletic performance, and even animal health. This broad relevance reflects a growing conviction: caring for your microbiome is caring for your overall health.
Probiotics are probably the most well-known biotics to the public. They are
“live microorganisms, mainly bacteria or yeasts, that, when administered in adequate amounts, confer a health benefit on the host.”
This ISAPP-approved definition emphasizes two essential conditions: the viability of strains until consumption and scientific evidence of their effect.
Contrary to popular belief, most probiotics do not permanently colonize the gut. They pass through the digestive tract and interact transiently with intestinal cells, the immune system, or other microbes. Most of their beneficial effects occur during these temporary interactions: for example, they can strengthen the intestinal barrier, modulate immune response, or reduce local inflammation. Some strains, depending on an individual’s microbiome, may colonize the gut temporarily, which is why regular consumption is often needed to maintain benefits.
The applications of probiotics have expanded greatly. Specific strains are used to prevent antibiotic-associated diarrhea, relieve irritable bowel syndrome symptoms, reduce infant colic, or even alleviate mild anxiety. In the latter case, these are called “psychobiotics,” probiotics that can influence the gut-brain axis.
The market is booming, estimated at over $79 billion in 2024, with diversified formulations for female health, skin, and pets. Effectiveness always depends on clearly identified strains.
Unlike probiotics, prebiotics are not microorganisms. They are non-digestible dietary substances (mainly fibers) that can be selectively used by beneficial gut bacteria or probiotics. Selectivity is crucial: a fiber is not necessarily a prebiotic unless it has been shown to promote the growth of beneficial strains.
Prebiotics have numerous effects: improved transit, reduced inflammation, immune support, better mineral absorption, and regulation of satiety and glucose metabolism. These benefits arise from gut microorganisms using prebiotics to grow and produce beneficial compounds like short-chain fatty acids (acetate, propionate, butyrate).
Well-studied prebiotics include fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), inulin, and resistant starches. They are naturally found in foods such as garlic, onion, asparagus, Jerusalem artichoke, and bananas. Lesser-known prebiotics like acacia fiber or baobab also stimulates hort-chain fatty acid production. Human breast milk is an exceptional source of prebiotics for infants; human milk oligosaccharides (HMOs) support the development of a healthy microbiome in newborns.
The market is rapidly growing (+12.8% per year projected until 2032), driven by demand for natural, effective, well-tolerated products integrated into functional foods and beverages.
Synbiotics combine probiotics and prebiotics in a single formulation. This can be done in two ways:
- Complementary: each ingredient acts separately toward a common goal.
- Synergistic: the prebiotic is specifically chosen to nourish the associated probiotic.
Their combined effect is greater than each component alone. Redefined by ISAPP in 2019, this concept enables targeted nutrition, selecting ingredients for both individual efficacy and microbial compatibility. For example, the combination of HMO 2'-Fucosyllactose with a specific strain of Bifidobacteriumlongum subsp. infantis BIO5478 improves infants’ gut and immune health.
Synbiotics show promise for chronic digestive disorders, immune support, cognitive performance, and skin health. Research is also exploring their potential in autism, neuroinflammation, and metabolic disorders.
Postbiotics represent the new generation of biotics. They are preparations of inactivated microorganisms (e.g., heat-treated) and/or their structural or metabolic components that retain health benefits for the host.
Unlike probiotics, postbiotics do not need to be alive to be effective. They may contain inactivated whole cells, cell fragments (walls, pili, membrane proteins), or other bioactive compounds like antimicrobial peptides, organic acids, enzymes, or exopolysaccharides.
Their advantages include high stability, enhanced safety, compatibility with various food matrices, and no infectious risk for vulnerable populations. They are used in skincare, infant formulas, female health, and pet nutrition.
Not all inactivated microorganisms become postbiotics; the preparation must be proven beneficial. Studies show that certain inactivated strains can reduce pathogen adhesion to intestinal or vaginal cells, with efficacy comparable to live probiotics. For example, Bioprox strains Lactobacillus plantarum BIO1096, L. crispatus BIO6272, and L. gasseri BIO6669, in heat-inactivated postbiotic form, significantly reduced Candida albicans adhesion to vaginal epithelial cells by occupying binding receptors on mucosal surfaces.
Biotics are more than a trend. They represent a revolution inunderstanding and managing health, focusing on an often-overlooked actor: the microbiome. Each type of biotic – live microorganisms, fibers, intelligent combinations, or inactivated strains – offers targeted, documented, and accessible solutions.
Adopting a fiber-rich, diverse diet, including fermented foods, and/or relying on supplements with well-identified strains is now a sustainable health strategy. In a world where microbiome imbalances are increasingly common, biotics are essential allies – invisible but powerful.
· Hill C. et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic.
· Gibson G.R. et al. (2017). The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics.
· Swanson K.S. et al. (2020). The ISAPP consensus statement on the definition and scope of synbiotics.
· Salminen S. et al. (2021). ISAPP consensus on the definition and scope of postbiotics.
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