What Is a Synbiotic?
A synbiotic is a product or nutritional combination that contains both probiotics (live beneficial microorganisms) and prebiotics (non-digestible fibres that feed those probiotics). The term was introduced by Gibson and Roberfroid in 1995 alongside the prebiotic definition.
The synbiotic logic is straightforward: probiotic bacteria work better when their food source is immediately available. Prebiotics create an intestinal environment that favours the survival and growth of the specific probiotic strains they accompany.
There are two main synbiotic types:
- Complementary synbiotic — the prebiotic feeds the general microbial ecology, not just the added probiotic strain (e.g. inulin + L. acidophilus)
- Synergistic synbiotic — the prebiotic is specifically chosen to feed the added probiotic strain (e.g. fructo-oligosaccharides + B. longum)
Why Do Synbiotics Outperform Their Components?
Probiotic Survival
One of the main challenges in probiotic supplementation is bacterial survival through stomach acid. While prebiotics don't directly improve acid tolerance, they make the colonic microenvironment more receptive. The lower pH created by prebiotic fermentation in the colon creates a favourable niche for the added strains (Bindels et al., 2015).
Increased Microbiome Diversity
Multiple studies have found that synbiotics increase gut microbiome diversity more than probiotics alone. Diversity is one of the key indicators of gut health — the more varied the species, the more resilient the microbial ecosystem (Swanson et al., 2020).
Clinical Outcomes
In a clinical trial of overweight diabetic patients, synbiotic use (L. acidophilus + B. lactis + inulin + fructose) reduced insulin resistance and fasting blood glucose significantly more than the probiotic alone (Tajadadi-Ebrahimi et al., 2014).
In post-operative studies, synbiotics reduced hospitalisation-acquired infection risk and accelerated gut function recovery (Kasatpibal et al., 2013).
Most Effective Prebiotic-Probiotic Combinations
| Probiotic | Synergistic Prebiotic | Studied Effect |
|---|---|---|
| Bifidobacterium longum | Inulin, FOS | IBS, diabetes, anxiety |
| Lactobacillus rhamnosus | GOS | Diarrhoea, eczema |
| L. acidophilus | FOS | Cholesterol reduction |
| B. animalis lactis | Inulin | Constipation, transit |
| L. plantarum | Arabinoxylan | Inflammation, IBS |
How to Build Your Own Synbiotic Stack?
You do not need to buy a ready-made synbiotic product. You can combine:
Prebiotic: ICONFIT Superfoods Inulin Powder 250g — add 5 g to your morning drink or oats.
Probiotic: SELF Probiotic Lactospore 60 caps — take one capsule with the prebiotic-containing meal.
Additional: ICONFIT Boulardii 60caps — add as a course during or after antibiotic use or illness to accelerate microbiome recovery.
These three products together create a synergistic stack adaptable to your specific needs. Find all products at maxfit.ee in the probiotic and fibre categories.
Synbiotics for Different Health Goals
IBS and Irritable Bowel Syndrome
Synbiotic use for IBS requires consideration of FODMAP sensitivity. Some IBS sufferers tolerate FOS poorly but tolerate GOS (galacto-oligosaccharides) better. Always start with small prebiotic doses.
Post-Antibiotic Recovery
Antibiotics kill beneficial bacteria alongside pathogens. A synbiotic course (probiotic + prebiotic) after antibiotic treatment is the most effective approach for rapid microbiome restoration.
Elderly and Age-Related Microbiome Changes
Bifidobacterium numbers decline noticeably with age. Bifidobacterium-targeted synbiotics (B. longum + inulin) are particularly well suited to those aged 60+.
FAQ
Is a synbiotic the same as fermented food?
Not quite. Fermented foods (yoghurt, kefir, kombucha) naturally contain probiotic cultures. A synbiotic, however, contains deliberately selected, clinically tested probiotic strains alongside specific prebiotics. Fermented foods are an excellent complement but may not guarantee sufficient CFU counts or specific strains.
Do synbiotics cause more bloating than probiotics alone?
In the first 1–2 weeks some increased bloating is possible, as rapid prebiotic fermentation produces more gas. This is why starting with small prebiotic doses and increasing gradually is recommended.
How do you know if a synbiotic is working?
Most people notice within 4–8 weeks: less bloating, more regular bowel movements, fewer digestive issues after heavier meals, and a greater sense of overall immune resilience.
References
- Bindels, L. B. et al. (2015). Towards a more comprehensive concept for prebiotics. Nature Reviews Gastroenterology & Hepatology, 12(5), 303–310.
- Swanson, K. S. et al. (2020). The International Scientific Association for Probiotics and Prebiotics consensus statement on the definition and scope of synbiotics. Nature Reviews Gastroenterology & Hepatology, 17(11), 687–701.
- Tajadadi-Ebrahimi, M. et al. (2014). Effects of daily consumption of synbiotic bread on insulin metabolism and serum high sensitivity C-reactive protein. European Journal of Endocrinology, 170(6), 945–952.
- Kasatpibal, N. et al. (2013). Effectiveness of synbiotic use in surgical patients. International Journal of Evidence-Based Healthcare, 11(4), 244–248.
