Prebiotics vs Postbiotics: How They Support Your Gut | FS8
Two people eating gut-friendly bowls of food for their probiotic properties

Prebiotics vs Postbiotics: What Your Gut Needs for Better Performance and Recovery 

They call it the mind-body connection for a reason. 

Because what you eat doesn’t just fuel your FS8 workout. It influences how you feel before a session, how you perform during it, and how well you recover after.

And that connection starts in your gut. Through a microbiome of bacteria, the health of your gut shapes how your body breaks down food and turns it into usable energy. Prebiotics and postbiotics support this process in different ways.

You’ve probably heard of probiotics – live beneficial bacteria, often taken as supplements, that support gut health – but what are pre and postbiotics, and how do they affect your training? Join us as we break down what they are, which foods that support them, and how to build habits that help your body move stronger at your local FS8 studio, as you work through a unique blend of Pilates, tone, and yoga-inspired workouts.

What are prebiotics?

Prebiotics are a type of plant fiber found in food that your body cannot digest. Instead, they pass through your system and feed the bacteria in your gut1.

Your gut contains a community of microorganisms that help break down food and support digestion. This is known as your gut microbiome2.

When you eat prebiotics, they reach your large intestine, where these microbes use them for energy1. This supports your digestion and helps maintain your energy levels – so you can stay motivated to work out.

You’ll find prebiotic foods in plant-based sources such as:

  • Garlic
  • Nectarines
  • Chickpeas
  • Bread and cereals
  • Asparagus
  • Cashews

What are postbiotics?

Postbiotics are the compounds your body creates after gut bacteria break down prebiotics3.

As bacteria digest prebiotic fiber, they produce substances your body can use3.

These include:

  • Short-chain fatty acids – support energy production, reduce inflammation, and help your body absorb nutrients3.
  • Metabolites – play a role in how your body produces and uses energy3.
  • Vitamins – support muscle recovery and daily function3.

Prebiotics vs postbiotics: what’s the difference?

The difference between prebiotics and postbiotics is simple:

  • Prebiotics are the fuel.
  • Postbiotics are what your body produces from that fuel.

This is why nutrition in your fitness regime is so important. The food you eat fuels your body, and probiotic foods contribute to the production of postbiotics, which your body then converts into energy you can use during your workouts3. 

Why gut health matters for performance and recovery

Your gut is often referred to as your body’s ‘control center’, because it sends messages to your brain about how your body is feeling. This is why we get those ‘gut feelings’ about something, and why, when we’re worried, it often shows up as a heavy, uncomfortable feeling in the pit of our stomachs. These signals pass through the vagus nerve, a pathway that connects your body and brain4. So, when you eat prebiotic foods, your gut sends signals that your body has what it needs to turn food into usable energy and support movement.

This supports your:

  • Motivation to move your body.
  • Focus during your workout.
  • Muscle repair between sessions.

As FS8 ambassador Christina Chan explains, “People underestimate how much what you eat shapes how you move. In an FS8 workout, your body is working the whole time, so it needs the right support to keep going and recover after.” 

How to support your gut for better results: 5 tips

Health and wellness trends can be fleeting, but gut health plays a lasting role in how your body feels and performs. Here are five simple ways to support it alongside prebiotic foods.

1. Eat a variety of fiber-rich foods

You don’t need to reinvent your diet – just make a few small upgrades. Fiber is easy to work into meals you already enjoy. Try:

  • Topping your yogurt with berries, nuts, or chia seeds for an easy fiber boost.
  • Swapping your usual snack for fruit with a handful of nuts.
  • Adding a spoonful of seeds or oats into smoothies without changing the taste.
  • Keeping the skin on potatoes and carrots when cooking.
  • Using supplements for gut health when you’re not getting enough through food. 

2. Stay hydrated

Are you drinking enough water?

Water supports digestion and helps your body absorb the benefits of prebiotics from what you eat. When this slows, you’re more likely to feel sluggish during your workout.

There’s no one-size-fits-all rule here, but aiming for around eight glasses a day5 is a good place to start. Keep a water bottle with you and sip regularly, especially with meals.

3. Manage stress

Stress affects more than your mindset – it can slow digestion and disrupt how your body uses what you eat6.

Building in time to reset helps support digestion and how you feel during a workout. Even short moments of mindfulness or meditation can help calm your nervous system, which allows your body to focus on digestion and recovery6.

As Cristina Chan explains, “For many members, our workouts are the only time that they take just for themselves. It gives them space to switch off and focus on how their body feels.”

4. Maintain consistency in eating and training

To see the benefits of postbiotics, consistency in both your nutrition and training matters.

Eating at similar times and showing up to regular FS8 classes helps your body settle into a rhythm, supporting your digestion and improving your overall wellbeing.

Scheduled classes and group fitness make this easier. They give your week structure, reduce decision fatigue, and help you stay accountable, so you keep showing up.

Curious how your body could feel with the right support behind it? Find an FS8 studio near you and try a trial to build more consistency into your routine.

5. Introduce changes gradually

Large, sudden changes to your diet can overwhelm your digestive system and lead to discomfort.

So don’t be too hard on yourself. Build changes step by step: focusing on one small adjustment at a time, before layering in the next once it feels easy. This will help your body adapt, and make it easier to stay consistent – so you can see Pilates results.

Try little changes like:

  • Having a glass of water before your coffee instead of cutting it out completely.
  • Pairing your chocolate with something like berries rather than removing it altogether.

Now that you understand how prebiotic foods can support your workouts, learn more about the science behind Pilates and weight loss.

1 https://www.health.harvard.edu/diet-and-nutrition/prebiotics-understanding-their-role-in-gut-health 

2 https://pmc.ncbi.nlm.nih.gov/articles/PMC11120582/ 

3 https://www.mdpi.com/2077-0383/14/11/3673 

4 https://my.clevelandclinic.org/health/body/the-gut-brain-connection 

5 https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/water 

6 https://www.health.harvard.edu/mind-and-mood/the-impact-of-stress-on-your-gut