Gut Support 101: What You Need to Know about Probiotics, Prebiotics, and Postbiotics

Written by Vince Kreipke, PhD

Backcountry success demands optimal performance.

Optimal performance demands preparation.

Most focus on the usual suspects: strength, endurance, and skill set. But with all the training and planning, there is one foundational piece that is often overlooked. 

The gut.

Believe it or not, the gut is one of the most influential systems in the body with functions well beyond digestion. Research has shown that the gut influences cognitive performance (source), muscle (source), and immune (source) function, and helps to even optimize the heart (source) and thyroid (source).

It truly is the complete support system. 

That being said, the inverse can also be true. When gut health isn’t functioning optimally, these systems start to lose foundational support and, while they probably won’t fail, they won’t be operating at their highest potential.

One of the best ways to ensure complete support for this integral system is through nutrition. Helpful ingredients found in whole foods and supplements can help ensure gut optimization and bolster backcountry success. 

Probiotics: Gut Bacteria

In the “gut health” conversation, probiotics are going to take over very quickly. They sound confusing and super sciency, but the concept is very simple. 

In the nutrition and supplement world, probiotics are live, beneficial microorganisms that can survive the stomach’s harsh environment and thrive in your intestines. Once there, they work to promote gut function and overall health (source). 

These “beneficial bacteria” occur naturally in fermented foods like yogurt, kefir, kombucha, cottage cheese, and sauerkraut. They can also be consumed as supplements, like our Biotics, with specific strains of bacteria curated to support gut and bodily functions.

Prebiotics: The Fuel for Gut Bacteria

These are the nutrients that help “feed” microorganisms in your digestive tract.

Prebiotics cannot be digested in the stomach or small intestine, so they make their way to the large intestine, where they are metabolized by the microorganisms that live there (source). This process results in a long list of beneficial compounds, like short-chain fatty acids, that promote metabolic and overall health (source).

Prebiotics can be found in fruits and vegetables that contain complex carbohydrates like fiber and starch. Oats, garlic, quinoa, and apples are just a few examples of foods that serve as good sources of prebiotics. 

They can also be consumed as supplements in the form of inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS).  

Think of prebiotics as fuel that promotes the growth of good bacteria in your digestive system.

Postbiotics: Compounds They Produce

Postbiotics may be the least talked about of these three nutrients relating to gut health, but they are no less important than the other two.

Postbiotics are essentially the products left behind when the beneficial bacteria in the gut break down prebiotics (source). This includes the short-chain fatty acids mentioned earlier, along with other compounds like heat-killed microbial cells (source).  

These byproducts play key roles in various physiological pathways that positively influence the overall gut and systemic health (source, source). 

Some people may refer to them as “waste” products, but they are anything but. 

Gut Support Means Complete Support

Gut support means systemic support.

Systemic support is foundational to optimized cognitive and physical performance, non-negotiables in the backcountry. 

By consuming whole foods and supplements that supply key compounds like pre-, pro-, and postbiotics, gut health and function is supported benefitting every aspect of performance. 

The wilderness demands your best. Before stepping out, make sure you are fully prepared.