Gut Care Beyond Probiotics: The Role of Prebiotics and Postbiotics

Over the past several years, “gut health” has moved into the spotlight, with emerging research revealing just how deeply the gut microbiome is connected to whole-body health. 

As our understanding continues to evolve, we are starting to view the gut not as just a single system, but rather, an intricate ecosystem deserving of nourishing care that extends far beyond probiotics alone. 

At Ancient + Brave, we believe that much like nature itself, the gut when each component is supported and working in harmony. When balanced, it helps shape everything from digestive comfort to immune resilience and overall wellbeing. 

While probiotics often take center stage, they are just one part of a much bigger picture. A truly resilient gut microbiome relies not only on beneficial bacteria but also on the nourishment that helps them thrive and the byproducts they produce along the way (1). 

This is where prebiotics, probiotics, and postbiotics come in as three distinct, yet interconnected players. 

Prebiotics vs Probiotics vs Postbiotics: How do they differ? 

Although prebiotics, probiotics and postbiotics, collectively referred to as “biotics”, are often grouped together, each plays a distinct role. 

Let’s dive into the difference between them and how each supports gut health in a unique and essential way.

Prebiotics vs Probiotics vs Postbiotics: Know the difference

Prebiotics vs Probiotics vs Postbiotics: Which is best for gut health?

Now that you know the difference between these three biotics, you’ll understand why at Ancient + Brave we consider the better question to be not which is best for gut health, but instead, how do they work together to support gut health.

The relationship between prebiotics, probiotics and postbiotics is surprisingly simple. When the bacteria in your gut (otherwise known as probiotics), metabolize fiber (or prebiotics) from your diet, this generates byproducts like short-chain fatty acids, peptides and other cell components (which are labeled as postbiotics). 

In other words, one of the main benefits of increasing your prebiotic fiber and probiotic intake is boosting the production of postbiotics, beneficial compounds which support gut comfort and barrier health, strengthen immune function and reduce inflammation (2). 

Are probiotic supplements right for everyone?

Taking a mix of bacteria without knowing what you need may actually disrupt or displace some of the good bacteria already present, which is why some people experience an upset stomach, digestive problems or bloating when supplementing with probiotics.

Each person’s gut microbiome is different and, for this reason, probiotic supplements are not one-size-fits all.

Effective probiotic supplementation is about having the right strains, in the right amounts, when indicated for your needs and specific situation. For example, probiotic supplementation is often beneficial.

Nutritionist tip: For a probiotic to benefit your health effectively it must

• Be a strain that has proven benefits for your body or specific health concern

• Be in the amount shown by research to confer those benefits

• Be in a form that’s safe to consume

• Be able to survive the journey through your digestive tract

Because probiotic supplementation is so individual, and because quality, amount and stability impact effectiveness, True Biome by Ancient + Brave is formulated without probiotics.

Instead, embracing a new era in gut health support, True Biome combines the power of prebiotics with postbiotics to provide daily support for the gut, while enabling each individual to personalize supplementation with probiotics in addition, if and when it’s right for you.+

Should you take prebiotics and postbiotics together?

If True Biome doesn’t contain probiotics, you may be wondering what it does provide that is so beneficial for daily gut support.

That’s where the power of combining prebiotics and postbiotics comes into play. 

Prebiotic

True Biome contains Partially Hydrolyzed Guar Gum (PHGG), a gentle, well-studied prebiotic fiber. PHGG supports healthy digestion, helps reduce bloating, and selectively feeds the good bacteria in your gut, like Bifidobacterium and Lactobacilli (4). PHGG’s low viscosity and gentle fermentation makes it easier on the stomach than many other prebiotic fibers, while boosting beneficial short-chain fatty acids for overall gut health (4).

Postbiotic

In addition to this prebiotic fiber, True Biome contains the cutting-edge, heat treated postbiotic, Lactobacillus plantarum HK L-137 (HK L-137). Unlike live probiotics, it is shelf-stable, does not require refrigeration and is well-tolerated by those with sensitive digestion. It has been widely studied in clinical research exploring its role in supporting immune function, skin hydration, and microbial balance (5,6,7).

L-glutamine

While not a prebiotic or postbiotic, True Biome adds a third player, L-glutamine, as a part of its triple action gut support formulation.

L-glutamine is an amino acid found naturally in the body, especially in the gut lining. It serves as a key fuel source for intestinal cells and is a well-studied nutrient in the context of gut function and resilience, making it the perfect addition for daily gut support and nourishment alongside a prebiotic and postbiotic (8).

A New Era in Gut Health 

Taking prebiotics and postbiotics together can offer some practical advantages over a traditional probiotic, especially for people with sensitive digestion or inconsistent results from live bacteria:

Here’s a look at why:

• More predictable and stable – together they deliver benefits without relying on survival or colonization  

• Gentler on sensitive stomachs – this makes the combo appealing for people who don’t tolerate probiotics well

• Supports your existing microbiome – this approach works with your microbiome rather than trying to replace it

• Delivers benefits without colonization – you can get the downstream benefits of postbiotics without live bacteria needing to take hold

• Generally tolerated better for most people – may lead to more reliable outcomes

True Biome: Similar probiotic benefits without the discomfort

Similar to how you would tend to a garden, True Biome tends to the inner terrain of the digestive system by:

• Selectively nourishing beneficial bacteria, encouraging balance over time+

• Promoting the production of short-chain fatty acids that help maintain a healthy gut environment and support gut barrier function+

• Improving digestive comfort and bloating+

• Fueling intestinal cells that support gut resilience+

• Support for immune function+

The Future of Gut Health

Gut health is an area of research that is expanding quickly. As we continue to learn more about the intricate nature of the gut microbiome and its potential impact on whole-body health, the way we care for this inner terrain will continue to evolve with our understanding. 

At Ancient + Brave we are committed to being at the forefront, continually utilizing the most recent research to guide our product formulations and provide supportive wellness rituals like True Biome, that help nourish from the inside out. 

RESOURCES: 

1. Smolinska S, Popescu FD, Zemelka-Wiacek M. A Review of the Influence of Prebiotics, Probiotics, Synbiotics, and Postbiotics on the Human Gut Microbiome and Intestinal Integrity. J Clin Med. 2025;14(11):3673. Published 2025 May 23. doi:10.3390/jcm14113673

2. Al-Habsi N, Al-Khalili M, Haque SA, Elias M, Olqi NA, Al Uraimi T. Health Benefits of Prebiotics, Probiotics, Synbiotics, and Postbiotics. Nutrients. 2024;16(22):3955. Published 2024 Nov 19. doi:10.3390/nu16223955

3. McFarland LV, Evans CT, Goldstein EJC. Strain-Specificity and Disease-Specificity of Probiotic Efficacy: A Systematic Review and Meta-Analysis. Front Med (Lausanne). 2018;5:124. Published 2018 May 7. doi:10.3389/fmed.2018.00124

4. Niv E, Halak A, Tiommny E, et al. Randomized clinical study: Partially hydrolyzed guar gum (PHGG) versus placebo in the treatment of patients with irritable bowel syndrome. Nutr Metab (Lond). 2016;13:10. Published 2016 Feb 6. doi:10.1186/s12986-016-0070-5

5. Hirose Y, Yamamoto Y, Yoshikai Y, Murosaki S. Oral intake of heat-killed Lactobacillus plantarum L-137 decreases the incidence of upper respiratory tract infection in healthy subjects with high levels of psychological stress. J Nutr Sci. 2013;2:e39. Published 2013 Dec 6. doi:10.1017/jns.2013.35

6. Yoshitake R, Nakai H, Ebina M, Kawasaki K, Murosaki S, Hirose Y. Beneficial effect of heat-killed Lactiplantibacillus plantarum L-137 on skin functions in healthy participants: a randomized, placebo-controlled, double-blind study. Front Med (Lausanne). 2022;9:912280. doi:10.3389/fmed.2022.912280

7. Nakai H, Murosaki S, Yamamoto Y, Furutani M, Matsuoka R, Hirose Y. Safety and efficacy of using heat-killed Lactobacillus plantarum L-137: high-dose and long-term use effects on immune-related safety and intestinal bacterial flora. J Immunotoxicol. 2021;18(1):127-135. doi:10.1080/1547691X.2021.1979698

8. Wang B, Wu G, Zhou Z, et al. Glutamine and intestinal barrier function. Amino Acids. 2015;47(10):2143-2154. doi:10.1007/s00726-014-1773-4