Скачать или смотреть Prebiotics vs Probiotics vs Postbiotics

Prebiotics are non-digestible fibers that serve as nourishment for beneficial bacteria in the gut, promoting their growth and activity.

Examples include:
Inulin: Found in foods such as chicory root, onions, garlic, and Jerusalem artichokes.
Fructooligosaccharides (FOS): Present in fruits like bananas, berries, and apples, as well as in some vegetables.
Galactooligosaccharides (GOS): Naturally occurring in human breast milk and also derived from dairy products.
Resistant starch: Found in green bananas, cooked and cooled potatoes, legumes, and whole grains.
Beta-glucan: Present in oats, barley, and mushrooms.
Pectin: Found in fruits like apples, oranges, and strawberries.

Probiotics, on the other hand, are live microorganisms, typically bacteria or yeast, that when consumed in sufficient amounts, confer health benefits to the host by positively influencing the gut microbiota. They can be found in fermented foods or taken as supplements.

Examples include:
Yogurt: Look for yogurt with live and active cultures, such as Lactobacillus and Bifidobacterium strains.
Kefir: A fermented milk drink that contains a variety of probiotic strains.
Sauerkraut: Fermented cabbage that can contain Lactobacillus bacteria.
Kimchi: A traditional Korean dish made from fermented vegetables, including cabbage and radishes.
Kombucha: A fermented tea beverage that typically contains a mix of beneficial bacteria and yeast.

Postbiotics are the byproducts or metabolites produced by probiotic microorganisms during fermentation or their interaction with other substances in the gut.

Examples include:
Short-chain fatty acids (SCFAs): Examples include butyrate, acetate, and propionate, produced by the fermentation of dietary fibers in the colon.
Organic acids: Produced during fermentation, examples include lactic acid, acetic acid, and citric acid.
Peptides: Small protein fragments that can have various bioactive properties.
Enzymes: Produced by probiotic bacteria, these biological molecules help catalyze chemical reactions in the body.
Bacteriocins: Antimicrobial substances produced by probiotic bacteria to inhibit the growth of harmful bacteria.