Gut care beyond probiotics: The role of pre- and postbiotics explained

Join Erin Ogden, Ancient + Brave nutritionist, as she explores how prebiotics, probiotics, and postbiotics work and how, together, this trio builds the foundations for a more resilient, balanced body from within.

The importance of gut balance for whole body health

The gut-body connection is finally being recognised, and we now know how interconnected the systems are.  

At Ancient + Brave, we always look to the intelligence of nature, and nature thrives in relationship, in balance, in the harmony of everything working together. The gut is no different. When it's supported well, that harmony shows up everywhere. In your digestion, your immunity, your energy, the way you move through your days.

Probiotics have had their moment in the spotlight, and rightly so. But they're not the whole story. Beneath the surface, a resilient gut is built on three things working in concert: the bacteria themselves, the food that sustains them, and the compounds they create in return.

Prebiotics, probiotics, postbiotics. Distinct. Interconnected. And each one is essential.

The probiotic problem: Why bacteria alone are not always the answer

We all have a unique microbiome, and this means that probiotic supplements are rarely one-size-fits-all. Instead, effective probiotic supplementation often requires having the right strains, in the right amounts for your needs and specific situation.

In addition to this, we know 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 discomfort when supplementing with probiotics.

Prebiotics, Probiotics and Postbiotics: How they help the gut

Because probiotic supplementation is so individual, and because quality, amount and stability impact effectiveness, gut health has entered a new chapter. One where we understand that a truly resilient gut microbiome relies not only on beneficial live bacteria but also on their prebiotic food source and powerful postbiotics byproducts they produce (1). 

Here’s a snapshot of these different biotics and their unique but connected role they play in supporting true gut balance.

As the understanding of the microbiome evolves, taking prebiotics and postbiotics together is seen to offer some practical advantages over a traditional probiotic, offering: 

• More stability – delivering benefits without relying on survival or colonisation  

• A gentler approach– ideal for those who don’t tolerate probiotics

• Support for your existing microbiome -  this approach works with your microbiome rather than overwhelming it

Introducing True Biome: Gut care beyond probiotics 

Recognising that complete gut care means tending the whole ecosystem, we created True Biome, our next-generation approach to gut health.

Think of it this way: you wouldn't throw seeds onto dry, unprepped ground and hope a garden would grow. You'd tend the soil first and create the conditions for something to take root.

True Biome works the same way, preparing and nurturing 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 line the gut and support gut resilience

At its heart is Lactobacillus plantarum HK L-137 - a cutting-edge, heat-treated postbiotic widely studied in clinical research. While this supports microbial balance, Partially Hydrolysed Guar Gum (PHGG prebiotic fibres set to work reducing bloating and selectively feed the good bacteria in your gut, like Bifidobacterium and Lactobacilli (2), all while being incredibly gentle on the stomach.

But where the power of combining prebiotics and postbiotics truly comes into play is with the third ingredient,  L-glutamine-  an amino acid found naturally in the body, especially in the gut lining, and serves as a key fuel source for intestinal cells. -L-glutamine 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 (3) 

Daily rituals to support a balanced gut microbiome 

True Biome has been thoughtfully designed to provide daily care for your gut. But for complete care, there are a few more things you can try: 

Feed on plant fibres 

Different bacteria ferment different fibres, producing different postbiotics. Aim for 30+ different plant foods a week.

Factor in fermented foods 

Live yoghurt, kefir, sauerkraut, kimchi, miso, and tempeh all contribute to your microbiome’s live bacteria (probiotics) as well as some ready-made postbiotic compounds.

Enjoy polyphenol-rich foods 

These plant compounds feed and diversify your beneficial bacteria in ways that few other nutrients can. Berries, olive oil, dark chocolate, coffee, matcha, and cacao all count.

Limit ultra-processed food

These may disrupt the bacterial populations that produce beneficial postbiotics and damage the gut barrier.

Prioritise sleep

This is when much of the repair work for the gut happens. Aim for 7-8 hours of rest at night, using your rest ritual to help the body wind down and prepare for peaceful sleep. The soothing, warming taste of True Nightcap is perfect for a pre-bed ritual and delivers digestion support from ginger to reduce gas buildup and help you to sleep more comfortably.

Final thoughts:

The science of the gut is one of the most exciting frontiers in modern health. And yet, for all we're discovering, it keeps circling back to the same truth: tend to the terrain, and the rest follow.

References

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: 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

3: 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