A Comprehensive Guide to Innovations in Gut Health

First came probiotics, then came prebiotics. These buzzwords are incredibly important to gut (and whole body) health and are likely already a mainstay in your daily routine. You may find yourself choosing probiotic-filled yogurt in the morning or taking a probiotic supplement when you’re on antibiotics. However, that is just the tip of the iceberg. The research on gut health is constantly expanding, but never fear, we’ve got you covered.

To keep on top of your gut health vocabulary, we turned to experts in the field to decode the trendiest topics. Here's a breakdown of everything you need to know about beneficial bacteria. Below you’ll find everything from strain-specific probiotics, microbial cocktails, postbiotics, novel probiotics, and synbiotics. 

Different strains of probiotics have different effects on the body and can target specific health conditions or symptoms. Renee Korczak Ph.D., R.D., CSSD, LD, Owner of Premier Nutrition, LLC explains, 'The science of probiotics continues to grow, and as a healthcare community, we are learning more about the specific effects of particular probiotic strains. It is important to know that not all probiotics are created equal and that the potential health benefits are strain specific.'

In addition, Kristie Leigh, RDN, Director of Health & Scientific Affairs at Danone North America says that it's a common misconception that all fermented foods (think yogurt, kimchi, and kombucha) automatically contain probiotics. 'To be considered a probiotic, a bacterial strain must be clinically studied and shown to have a benefit for human health,' explains Leigh. 'Research has also demonstrated that different probiotic strains are linked to different benefits, making the benefits of probiotics strain specific.' To understand what the potential benefits of a specific probiotic might be, you need to take a closer look at the product ingredient list, paying close attention to the probiotic strain listed.

Educating yourself about probiotics is important, particularly if you're looking to reap the benefits of a certain strain. 'It's important to check the label and to know that seeing the word 'probiotic' isn't always enough. Search the label for the full name of the probiotic strain, [which is] typically a three-part name including the genus, species, and strain information ending in a combination of letters and numbers. You can also do a quick online search to see if the specific strain has been researched and found to benefit human health,' explains Leigh.

The science surrounding probiotics and their specific strains is constantly evolving. 'Scientific research is increasing in the area of probiotics, especially for benefits related to digestive health and immune health,' comments Leigh. 'Studies have shown that some probiotic strains may support the health of the reproductive tract, oral cavity, lungs, skin, and gut–brain axis, while newer studies suggest some could improve mental well-being.'

However, it's important to note, that much of the evidence for using a specific strain for a health condition is anecdotal. As the research continues to evolve, there are sure to be more proven specific use cases for probiotics.

This isn't your typical drink of choice. Microbial cocktails are a type of supplement that mixes specific strains of probiotics or combines them with other yeast, bacteria, or fungi to reap optimal health benefits. According to Marie E Murphy, M.S., R.D., CLT, owner and founder of MEM Nutrition & Wellness, 'Microbial cocktails increase the diversity of microbiota (aka the gut's ecosystem).' Having a wide variety of microbes in the gut is better for digestion, immunity, and overall health. Evidence shows that these multi-strain probiotics, or cocktails, increased the diversity of the gut microbiota in various populations, including IBS patients, pregnant women, and premature infants, as well as in animal models. 'Although more research is needed to demonstrate the effectiveness in the general population, findings are promising and microbial cocktails have additional benefits beyond increasing gut microbiota diversity,' says Murphy.

Microbial cocktails have also been shown to improve digestion and absorption. 'Your diet is only as good as what you're able to break down, absorb and utilize,' says Murphy. This means you can eat fruits and vegetables all day, but if you don't absorb the nutrients then you won't reap their benefits. 'There is evidence that supplementation with microbial cocktails can help with digestion and absorption. Iron, for instance, is a mineral that is not well absorbed. A recent animal study showed that multi-strain probiotics improved iron absorption,' Murphy explains.

If you're interested in trying a microbial cocktail, Murphy recommends using Fullscript, an online dispensary that adheres to strict safety standards. They offer high-quality supplements at affordable prices with reliable and temperature-controlled shipping, when required.

Move over 'pre' and 'pro' - the new 'biotic' on the scene is referred to as postbiotics. According to the International Scientific Association for Probiotics and Prebiotics (ISAPP), a postbiotic is "a preparation of inanimate microorganisms and/or their components that confers a health benefit on the host." In other words, postbiotics refer to the byproducts or metabolites produced by probiotics while they are active. For example, probiotics fermenting dietary fiber can produce short-chain fatty acids like butyrate or acetate. These acids provide energy to colon cells and have anti-inflammatory effects. Korczak clarifies, "Even though the microorganisms are inanimate, they are not dead; they actually still retain biological activity."

Research shows that postbiotics have several potential health benefits such as supporting the immune system, gut barrier function, antioxidant, anti-inflammatory, and reducing cholesterol and weight. Postbiotics can contain microbial cells, cell constituents, and metabolites. They're typically produced during a fermentation process, but you can find them in both food and supplements. Opt for postbiotic-rich foods, such as oats, flaxseed, buttermilk, yogurt, cottage cheese, kefir, kimchi, sourdough bread, and kombucha, if you prefer incorporating food sources into your diet than supplements.

"Novel probiotics" are unique or recently discovered strains of helpful microorganisms. The field of probiotics is continuously evolving, and researchers routinely identify novel strains that target specific health concerns or symptoms beyond typical Lactobacillus and Bifidobacterium. Murphy states, "Vaginal health is a relatively new area of probiotic research. A recent clinical trial revealed that novel strains of Lactobacillus crispatus are helpful in improving vaginal health for patients with bacterial vaginosis and vulvovaginal candidiasis."

Given that so many strains of probiotics exist, it can be challenging to determine what's best for you. For this reason, Murphy recommends this guide, available from The Alliance for Education on Probiotics, which lists strains by health condition. However, note that healthcare practitioners designed the guide, so always consult with a healthcare provider before beginning any new probiotic supplement.

Synbiotics incorporate both prebiotics and probiotics, working together to benefit your digestive system (i.e., your gut microbiota). Sarah Schlichter, MPH, R.D., nutrition consultant, and owner of Bucket List Tummy and Nutrition for Running, explains that "while synbiotics can help boost the beneficial microbes in our gastrointestinal system, they can also provide nutrients (prebiotics) that enhance their survival." Prebiotics are the food source for probiotics and have protective powers. Unlike many probiotics that break down in the acidic digestive juices in the stomach, prebiotics in synbiotics enable the probiotic components to survive an upper GI tract passage. This allows the probiotics to divide and grow a diverse gut microbiota. Schlicter points out that "several studies show that synbiotics may be helpful in managing irritable bowel disease, weight loss, skin health, and more."

Leigh provides more insight into synbiotics and explains the two types: complementary and synergistic. "Complementary synbiotics combine a studied probiotic and prebiotic to offer a health benefit. Synergistic synbiotics not only combine probiotics and prebiotics, but also live microbes and prebiotic-like substances studied together that offer benefits. The research on synbiotics is evolving, with benefits covering many areas of health, including immune and gut health."

Although synbiotics are typically studied as supplements, they occur naturally in food. To get synbiotics through food, Leigh suggests combining foods with prebiotics like onions, oats, garlic, and asparagus with probiotics to create a synbiotic blend.

For healthy adults, Leigh explains that 'there are currently no government guidelines or recommendations about the use of probiotics, including types or amounts. However, we do have some research suggesting that high amounts of synbiotics may lead to mild dehydration and/or constipation.' For this reason, Leigh recommends that consumers should try to increase prebiotic and probiotic-rich foods in their diets.