Probiotics & Prebiotics

Probiotics & prebiotics for a healthy microbiome

Here you’ll find probiotics (live microorganisms with proven benefits), prebiotics (a substrate that selectively feeds “friendly” microbes), their combinations as synbiotics, as well as psychobiotics (the gut–brain axis) and postbiotic/fermented products. Goal: practical support of microbiome balance in everyday routines.

Probiotics: choose by strain and dose—not “as many CFU as possible.” (Essential Blend Probiotics (Jigsaw Health), Health-Bac (NAHS), FloraZauber (Naturtreu)
Prebiotics: add gradually with adequate fluids (fiber can initially cause bloating). (Zinzino ZinoBiotic+, FloraSamen (Naturtreu)
Synbiotics: microbes + their “food” in one— a convenient routine base. (Living Nutrition – Your Flora)
Psychobiotics: focused on the gut–brain axis (focus, well-being); research is evolving. (CogniBiotics (BiOptimizers))
Postbiotic/fermented: benefits via fermentation-derived compounds; not everything is “probiotic.” (Oerkefír (Modern Native), Biome Breakthrough (BiOptimizers))

Tip: follow the manufacturer’s label (strain, dose, storage) and increase fiber slowly.

What belongs here and why

Probiotics (live strains with proven benefit)

Probiotics are specific live microorganisms which, when administered in adequate amounts, confer a proven health benefit. It’s crucial to know the strain (genus–species–strain) and the dose (CFU), ideally guaranteed through the end of shelf life. More CFU ≠ automatically better; what matters is the match of strain, dose, and purpose.

On the label, look for: exact strain ID, CFU at expiry, dosing, storage.
Choose by goal: regularity, abdominal comfort, diversity support, travel, etc.

Prebiotics (substrate for “friendly” microbes)

Prebiotics are dietary components (often fibers like inulin/FOS/GOS or resistant starch) that are selectively utilized by beneficial microbes and thus benefit the host. Introduce them gradually with adequate fluids—rapid increases can temporarily raise bloating.

Start low, go slow: your body adapts and comfort improves.
Food first: vegetables, legumes, whole grains, chicory.

Synbiotics (probiotics + prebiotics in one)

Synbiotics combine live microorganisms with a substrate selectively utilized by gut microbes. They can be “complementary” or “synergistic”—either way, they make a convenient routine base.

Psychobiotics (the gut–brain axis)

Psychobiotics target the microbiota–gut–brain axis (e.g., cognition, well-being). It’s a promising direction; research and clinical evidence are evolving, so we approach them realistically.

Postbiotic/fermented products

Fermented foods aren’t automatically “probiotic.” Some are pasteurized (i.e., no live cultures) yet may still provide benefits via non-viable microbial components and metabolites (postbiotics). We list them separately here with clear explanations.

FAQ

Probiotics vs. prebiotics vs. synbiotics vs. postbiotics—what’s the difference?

Probiotics: live strains with proven benefits.
Prebiotics: “food” selectively for beneficial microbes.
Synbiotics: a mix of live microbes plus a substrate they selectively use.
Postbiotics: preparations from non-viable microbes/their components with proven benefits.

Is every “fermented” food automatically probiotic?

No. Most fermented foods don’t meet probiotic criteria (unknown/unquantified strains and doses). Some are pasteurized—then the benefit is more postbiotic.

Does more CFU always mean better?

Not necessarily. The right strain, dose, and guarantee through expiry matter more. A bigger number alone doesn’t guarantee efficacy.

Prebiotics make me bloated—is that a problem?

It’s common when fiber is increased too quickly. Follow the “low & slow” rule: start with a small dose, increase gradually, and drink plenty of fluids.

Probiotics with antibiotics—when, how, and which to choose?

Short answer: Start ideally the same day as antibiotics, but take them with a minimum 2-hour gap. Continue throughout the antibiotic course and for 1–2 weeks after. Choose strains with the best evidence for preventing antibiotic-associated diarrhea.

Timing: antibiotic → 2 hours → probiotic (for the yeast Saccharomyces boulardii “killing” by antibiotics is unlikely, but spacing is still sensible).
Duration: during antibiotics + 1–2 weeks after; if sensitive, increase dose gradually.
Best-supported options: for AAD prevention, S. boulardii, some Lactobacillus (e.g., L. rhamnosus GG), and selected multi-strain mixes are often cited—effects are strain- and context-specific.
Safety: with immunodeficiency, critical illness, a central venous catheter, during pregnancy, or in infants, always consult a physician. Probiotics are food supplements, not medicines.
Guideline note: professional societies differ—some consider probiotics with antibiotics, others don’t recommend them routinely; decisions are individual.

Why do psychobiotics belong in this category?

They focus on the gut–brain axis. The research is promising but heterogeneous; we offer them as an adjunct to routine microbiome care (not a substitute for treatment).

Probiotics & Prebiotics