DIGESTION-MICROBIOTE What are the differences between probiotics, prebiotics, postbiotics & synbiotics?

What are probiotics?

These are all the living microorganisms that make up the different flora in our body (oral, intestinal, skin, and vaginal) and have a beneficial effect on the body. Put simply, they are the good bacteria in our intestines.

Together with other bacteria, probiotics form a group of microorganisms called the "human microbiome". Considered an organ in its own right, it works by maintaining a balance between good and bad bacteria, which is known as "symbiosis". This symbiosis, a sign of good gut health, may be disrupted by an overgrowth of harmful bacteria, causing an imbalance in the microbiome known as "dysbiosis". This imbalance can contribute to certain health problems, such as infectious or chronic diseases like Crohn's disease, ulcerative colitis, or irritable bowel syndrome (IBS). Probiotics in the gut therefore help maintain the balance of this flora by preventing and fighting attacks from harmful bacteria.

Which probiotics offer which benefits?

Over the years, probiotics have become a go-to for taking care of our health. Today, the most widely studied and used genera are Lactobacillus and Bifidobacterium, thanks to their many benefits:

• Better digestion : Probiotics help digest dietary fiber, which is not digested by the small intestine. They therefore enable optimal nutrient absorption, a factor that affects digestion. These include the Bifidobacterium lactis LMG-21384 and Bifidobacterium breve DSM16604 strains working in synergy in our Probiotic & Fiber Program, whose efficacy has been clinically proven to improve intestinal transit and reduce gastrointestinal discomfort.

• Stronger immune system: About 70% of immune cells are found in the gut. They "work together" with the microbiota to identify pathogenic bacteria and prevent them from multiplying. These include the Lactobacillus plantarum LMG P-21020 and Lactobacillus rhamnosus DSM 16605 strains, which are clinically proven to strengthen natural defenses and reduce the duration and severity of acute respiratory infections during winter.

• Weight management: The Bifidobacterium breve DSM 16604 strain has also shown very positive results in reducing body fat percentage by influencing the production of CLA, fatty acids that help burn fat, as well as in reducing ghrelin (the hunger hormone) and stimulating leptin (the satiety hormone). That's why we selected it for the formula of our Flat Stomach Program, combining it with two clinically proven active ingredients for weight management: ID-alG™ (marine algae and grape seeds) and cayenne pepper, for 100% natural fat-burning and anti-bloating effects.

• Dermatology and skin aging: The Bifidobacterium breve DSM16604 and Bifidobacterium lactis LMG-21384 strains are also used for their benefits for skin health, particularly in soothing atopic dermatitis and rosacea, as well as for their antioxidant properties, which help protect against premature skin aging.

• Pregnancy: During pregnancy, hormonal fluctuations can disrupt the gut microbiota and lead to dysbiosis. To address this, probiotics are recommended for both mother and child. They can be particularly helpful in relieving digestive discomfort for expectant mothers and supporting the development of the baby's immune system. The Lactobacillus rhamnosus GG strain was therefore selected for the formula of our Essential Maternity Course to prevent and relieve symptoms associated with this imbalance.

Foods naturally rich in probiotics

While taking probiotic supplements is an effective and convenient solution to incorporate into your daily routine, you can also get them directly from your diet! To support the beneficial bacteria naturally present in the body, you can enjoy foods such as fermented vegetables (sauerkraut, kimchi, pickles, etc.), yogurt and cheese, kombucha, milk or fruit kefir, and sourdough bread.

What about postbiotics?

Just as nutrients are affected when food is cooked, the higher the temperature, the more vitamins and minerals the food loses. Probiotics are living microorganisms and are therefore ineffective in gummies, since making them requires heating the pectin to encapsulate the active ingredients, thereby destroying all living organisms.

However, there are microbial strains that are effective both in their living and inactivated forms, also known as “tyndallized”. These are called “postbiotics”. These microbial strains are sterilized, making them resistant to higher temperatures without losing their benefits. This is the case, in particular, with the Bifidobacterium breve DSM 16604 strain, in its tyndallized form, which we have added to our Gummies for bloating.

What are prebiotics?

Not to be confused with probiotics, prebiotics serve as their food, thanks to their high dietary fiber content, and are therefore essential to their proper functioning. In fact, they promote the diversity of bacteria in the gut and ensure their healthy development, at the expense of pathogens. Consuming them contributes to the balance of our gut flora and therefore to our health.

As complex carbohydrates, our bodies alone cannot digest or absorb them. They therefore come into direct contact with beneficial bacteria to be digested and broken down, providing a dual action: fiber digestion and probiotic growth. By feeding on these dietary fibers, probiotics grow faster, diversify, and thus increase their health benefits. Prebiotics therefore help maintain a healthy intestinal barrier, regulate nutrient absorption by the colon, strengthen our natural defenses and reduce digestive disorders.

Which foods are sources of prebiotics?

Fructo-, gluco- or galacto-oligosaccharides (FOS & GOS) are the best-known and most studied prebiotics today. As mentioned earlier, prebiotics are found mainly in high-fiber foods (asparagus, bananas, leeks, squash, beans, etc.), foods rich in omega-3 and omega-9 (olive oil, avocado, oily fish, etc.), and polyphenols (spices, berries, dried fruit, etc.).

Our Probiotic & Fiber Supplement contains a natural prebiotic from agave, inulin, which is rich in dietary fiber and serves as food for gut bacteria while releasing molecules that benefit health. Found widely in plants, it has been shown to have a remarkable effect on regulating the gut microbiome.

What are synbiotics?

Simply put: probiotics + prebiotics = synbiotics.
Synbiotics are the synergistic combination of probiotics and prebiotics for a comprehensive effect on the health of our gut flora. This synergy helps the probiotic thrive and enhances its biological properties by feeding it directly with the prebiotic.

How do you choose the right probiotics?

While probiotics address a wide range of issues, it can be hard to make the right choice when faced with the growing range of dietary supplements on the market. To help you make the right choice, here are 6 tips for choosing your probiotics:

1. Choose multi-strain supplements over single-strain ones
   
   There are 4 main genera of probiotic strains: Lactobacillus, Bifidobacterium, Streptococcus and Lactococcus. Each genus includes thousands of different species and strains, each acting on a specific health concern. Combining several strains in one formula isn't essential, but it's highly recommended since every individual is unique. A probiotic's effects can vary from person to person. Therefore, a multi-strain supplement not only helps address different concerns, but also suits most people, thereby increasing the chances of feeling better!
   
   
2. Choose scientifically proven strains
   
   When Hélène, our fantastic Head of R&D, develops formulas, one of the key criteria for choosing active ingredients is the availability of scientific or clinical evidence. Probiotics are no exception: they have been the subject of numerous studies as their popularity has grown, helping to ensure their efficacy for the different concerns studied.
   
   
3. More CFU doesn't mean more effective!
   
   LCFU stands for Colony-Forming Unit and helps estimate the number of bacteria present in the medium being studied.
   
   People often think that the higher the CFU count, the more effective the supplement. Indeed, most studies assess the efficacy of probiotic strains at between 5 and 10 billion CFU: Lactobacillus strains have demonstrated efficacy at between 5 and 40 billion CFU, while Bifidobacteria have demonstrated efficacy at between 1 and 40 billion CFU. However, for each strain, the aim is to use the right dose, as demonstrated by its clinical study. An overdose will not necessarily be more effective than the "optimal" dose, which has been scientifically studied and proven.
   
   However, overdosing can be useful when producing probiotic supplements because, given their "fragile" nature and tendency to deteriorate over time, strains can be added in higher doses to ensure a minimum level of efficacy throughout the product's minimum durability period (MDD).
   
   
4. Choose probiotics with 100% transparent traceability
   
   It is important to choose a fully identified strain, meaning its genus, species and identification number are defined and it exactly matches the strain evaluated in clinical studies. Not all probiotics of the same genus and/or species necessarily have the same properties, so identifying them is essential. At Epycure, we have made it a priority to know the exact identification of every strain we select, which is not always the case with all supplements on the market.
   
   
5. Choose symbiotic complexes
   
   As explained earlier, symbiotics are a combination of probiotics and prebiotics. This synergy provides all the benefits of good bacteria, while ensuring their proper development for a balanced microbiome. As you may have gathered, our Probiotic & Fiber Course contains symbiotics, combining 4 probiotic strains and 1 natural prebiotic.
   
   
6. Choose gastro-resistant capsules
   
   To reach the intestines, probiotics must pass through the stomach, which means passing through a very acidic pH where probiotics cannot survive. It is therefore essential to choose a supplement with a gastro-resistant capsule to protect them in this acidic environment and ensure they reach the intestines intact. These capsules also have the advantage of being taken at any time, no need to take them on an empty stomach!

Probiotic & Fiber Course, the formula that ticks all the boxes

Combined with a prebiotic and minerals, we chose to include 4 strains backed by 20 clinical studies and in high doses (35 billion CFU) in our Probiotic & Fiber Course, all concentrated in 2 gastro-resistant capsules, to offer a 100% natural symbiotic complex that helps strengthen the immune system, improve digestion, and maintain healthy skin, hair and nails.