Dr. Mary Ellen Sanders, an expert in probiotic microbiology, helps us decode the often confusing world of probiotics, prebiotics, and postbiotics by explaining their scientific definitions, evidence-based benefits, and practical applications for gut health (and beyond). 

This episode has been sponsored by Activia.

• Probiotics are live microorganisms that confer health benefits when consumed in adequate amounts
• For something to be called a probiotic, it must be alive, defined to the strain level, and tested in the research setting for health benefits
• When selecting probiotics, look for products with strain designations and doses guaranteed through end of shelf life, not just "at time of manufacture"
• The US Probiotic Guide (usprobioticguide.com) offers independent assessments of probiotic products and their evidence levels, including specific conditions or symptoms
• Specific probiotic benefits include supporting gut function during antibiotic use, reducing respiratory infections, and decreasing crying in colicky babies
• Prebiotics are substrates (often fibers, but also polyphenols) that feed beneficial gut bacteria
• Research suggests about 5 grams of prebiotics daily may be beneficial
• Postbiotics are beneficial preparations of dead microorganisms or their components, challenging the notion that microbes must be alive to benefit health
• When trying probiotics, consult with your health care provider first, as there are some conditions in which they are contraindicated. 
• Multi-strain probiotics and synbiotics are commonly available but rarely tested in their exact formulations

References and resources: 

• Clinical Guide to Probiotic Products Available in USA http://www.usprobioticguide.com
• Research review: Is There Evidence to Support Probiotic Use for Healthy People? https://www.sciencedirect.com/science/article/pii/S2161831324000991?via%3Dihub
• International Scientific Association for Probiotics and Prebiotics www.ISAPPscience.org 
• Perspectives on products combining functional ingredients without testing the product as formulated:
  • Cunningham M, et al.. The influence of product formulation on the activity and clinical outcomes of probiotic and prebiotic products. Trends Food Sci Technol: 112, June 2021, Pages 495-506.
  • Sanders ME, et al. 2014. Effects of genetic, processing, or product formulation changes on efficacy and safety of probiotics. Ann N Y Acad Sci. 1309(1):1-18.
• Probiotic product survey: 
  • Merenstein DJ, Guzzi J, Sanders ME. 2019. More Information Needed on Probiotic Supplement Product Labels. J Gen Intern Med. 34(12):27

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
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The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.