Probiotics, Prebiotics & Postbiotics: What They Are and Why Your Gut Needs All Three

When we talk about gut health, most of us have heard the word probiotics thrown around in ads for yogurt and supplements. But what many people don’t know is that probiotics are only one piece of the puzzle. To truly nourish your gut and improve digestion, immunity, and overall health, you need all three key players working together: probiotics, prebiotics, and postbiotics.

Think of them as a team:

• Prebiotics are the food that feeds the good bacteria.
• Probiotics are the good bacteria themselves.
• Postbiotics are the beneficial compounds these bacteria produce.

Together, they create a healthy, balanced gut environment  something that impacts much more than just digestion. It affects your immunity, mood, metabolism, and even how well your body absorbs nutrients.

What Are Probiotics? The Good Bacteria You Need

Probiotics are live microorganisms, mainly bacteria and yeasts, that provide health benefits when consumed in adequate amounts. These are the “good” bacteria that live in your intestines and keep harmful microbes in check.

They play a vital role in:

1. Supporting digestion and nutrient absorption
2. Strengthening your immune system
3. Reducing bloating and improving bowel movements
4. Producing vitamins like B12 and K

In Kenya, you’ll find probiotics naturally in traditional foods like:

• Mursik (fermented milk) – a rich source of live beneficial bacteria
• Uji (fermented porridge) – especially when made from millet or sorghum
• Pickled vegetables– cabbage, mango, or carrots fermented with salt and spices
• Plain yogurt and kefir – choose unsweetened versions to avoid excess sugar

You can learn more about the power of traditional fermented foods in this post: Fermented Foods in Kenya: Benefits, Best Choices, and Easy Ways to Add Them

What Are Prebiotics? The Fuel for Your Gut Bacteria

If probiotics are the “soldiers” of your gut, prebiotics are their food supply. These are types of dietary fibre that your body can’t digest, but your gut bacteria can. They feed the probiotics and help them multiply and thrive.
Prebiotics are found in many plant-based foods, including:

1. Unripe bananas
2. Garlic and onions
3. Carrots and sweet potatoes
4. Legumes like beans and greengrams
5. Whole grains like brown rice and millet

When you consistently eat prebiotic-rich foods, you’re helping your gut bacteria do their job better improving digestion, enhancing immunity, and even regulating your mood.
To understand more about how fibre works in your diet, read this detailed guide: The Role of Dietary Fibre in Our Diet

What Are Postbiotics? The Hidden Heroes

This is the part most people haven’t heard of. Postbiotics are the beneficial compounds created when probiotics feed on prebiotics. They include short-chain fatty acids, peptides, and enzymes all of which support your health in powerful ways.

Postbiotics:

• Strengthen the gut barrier, reducing inflammation
• Improve nutrient absorption
• Support immune function
• May even help reduce the risk of certain chronic diseases

Even though you can’t eat postbiotics directly, the only way to get them is by consistently eating prebiotics and probiotics your body then naturally produces postbiotics as part of the digestion process.

Why Your Gut Needs All Three Working Together

• Think of your gut like a garden. Prebiotics are the fertilizer, probiotics are the plants, and postbiotics are the fruits of your harvest. If one is missing, the system doesn’t work as well.
• Without prebiotics, probiotics can’t grow.
• Without probiotics, there’s no one to produce postbiotics.
• Without postbiotics, you miss out on many of the real health benefits.

Together, they:

• Balance your gut microbiome
• Strengthen your immune system
• Improve digestion and nutrient absorption
• Regulate weight and metabolism
• Even influence mood and mental health

Easy Ways to Get All Three in a Kenyan Diet

You don’t need expensive supplements nature has already provided everything you need. Here’s how you can include all three daily:

• Start your day with fermented uji (probiotics) and a banana (prebiotics).
• Add beans or greengrams to your lunch (prebiotics + fibre).
• Enjoy a glass of mursik or plain yogurt as a snack (probiotics).
• Include pickled vegetables with dinner (probiotics + postbiotic production).
• Focus on a high-fibre diet daily it’s the foundation of a healthy gut.

If weight loss is one of your goals, improving gut health is a key step. Check out 5 Principles for Weight Loss That Actually Work

Your gut is at the heart of your overall health and probiotics, prebiotics, and postbiotics are the trio that keep it thriving. By including all three in your daily meals, you’re not just improving digestion you’re strengthening your immunity, supporting weight management, and laying the foundation for long-term wellness.

You don’t need complicated diets or expensive products. Simple Kenyan foods from mursik and uji to beans and garlic are enough to transform your gut health from the inside out. Start small, stay consistent, and let your gut do the rest.