Postbiotics: what are they and are there health benefits?
Key Points
- Postbiotics are the new player in the gut health game. These beneficial compounds are left behind after probiotics do their work in your gut. They include inactivated microorganisms, components or substances produced by microorganisms.
- Postbiotics may enhance your overall wellbeing by supporting digestion, strengthening your immune system and possibly reducing inflammation.
- Look for probiotics in foods like yoghurt, sauerkraut, pickled vegetables and kombucha that may help to produce postbiotics.
We have probiotics and prebiotics, but have you met the latest player in the gut health game? Let’s welcome postbiotics to the stage. As scientists dig deeper into the secrets of our gut ecosystem, these lesser-known compounds are stepping into the spotlight.
We sat down with Naturopath Gabbie Watt to shed some light on postbiotics and their possible health benefits.
What is a postbiotic?
Postbiotics are the inactive parts and byproducts of probiotics.
While scientists and researchers are still determining the exact definition, postbiotics are attracting a lot of interest for their role in gut health.
Gabbie explains, “In general, postbiotics are the byproducts of probiotics. So you’ve got your prebiotics, which feed the microbes in the gut and then you’ve got the probiotics, which are the microbes. Then you’ve got the postbiotics, which are substances or metabolites that are produced by the microbes that go on to have an effect on the body. These can be in many different forms, which is why there is no set definition for postbiotics just yet.
“There also are many different names for postbiotics – you might see them being called ghost biotics or general metabolites in the research.”
According to the International Scientific Association of Probiotics and Prebiotics (ISAPP), postbiotics contain inactive microbial cells or parts of them, with or without metabolites, that bring possible health benefits. Metabolites are the products of metabolism.
Postbiotics may help lead to better digestion and improve gut health
Are there health benefits to taking postbiotics?
While the research on postbiotics is still unfolding, their potential to enhance wellbeing looks promising.
The microorganism compounds they contain may create a happy environment in your gut by helping friendly microbes thrive. This, in turn, can lead to better digestion, a stronger immune system and may even help reduce inflammation.
Gabbie shares, “There’s still a lot of research being done on all the different types of postbiotics and the different health effects that they may have. But based on the definition of what postbiotics are, you may be able to predict downstream the effect that each postbiotic may have on the body. Currently the research is based around anti-inflammatory effects, immune health and gut function.”
Yoghurt is a fermented food that is a good source of postbiotics
How are postbiotics different to probiotics and prebiotics?
Probiotics are live microorganisms that may contribute to gut health when consumed. Modern probiotics are now more targeted and specific strains are designed to support specific health concerns ranging from immune health support to gastrointestinal immune function.
Prebiotics, on the other hand, are indigestible fibres that fuel the growth of beneficial bacteria in the gut. Postbiotics, as their name suggests, come after the action of probiotics. They are the beneficial compounds produced by probiotics during their fermentation journey.
Which foods are sources of postbiotics?
Eating well and creating a healthy shopping list each week can be challenging if you aren’t aware of the importance of the varying vitamins and nutrients contained in food. Just as fruit and vegetables do, postbiotics, prebiotics and probiotics can play a role in your health.
Fermented foods are a great source of probiotics that may help to produce postbiotics. Some examples include:
- Yoghurt
- Sauerkraut
- Pickled vegetables
- Kombucha
- Tempeh
- Kefir
- Kimchi
Are there postbiotic supplements?
Right now, postbiotics show promise as a helpful approach for issues like bloating and diarrhea. These potential benefits could make postbiotics a great addition to probiotics and contribute to a more comprehensive health approach.
Although the potential of postbiotics is compelling, it’s important to note that many postbiotic products are still in the experimental research stage and postbiotics are the result of feeding the body with pre and probiotic foods.
Postbiotics join probiotics and prebiotics in the arsenal of gut health helpers
Taking care of your gut health
As our understanding of gut health evolves, so do the associated terminology and concepts. While the scientific community continues to explore the potential benefits of postbiotics, it’s possible that these compounds have a significant role to play in nurturing our gut ecosystem.
Discover more about how to support your gut health and your immune system on the healthylife blog. If you have any concerns about your gut health, consult your healthcare professional.
Related:
- Can your gut health impact your mental health?
- What is gut health and how to improve it
- What is the best fruit for gut health?
Gabbie Watt is a Naturopath and is passionate about blending evidence-based practice and traditional natural medicine into her approach. With experience previously working as a Radiation Therapist, Gabbie’s professional background in conventional medicine has been instrumental in shaping her holistic approach to health.
Reviewed by the healthylife Advisory Board September 2023.
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