Postbiotics are beneficial compounds gaining recognition in gut health science. They are produced when friendly bacteria in your gut, known as probiotics, digest fibers called prebiotics. Although technically considered waste products of this fermentation process, these substances offer a variety of health benefits.
The ‘Biotics’ Family Explained
To understand postbiotics, it helps to know about their relationship with probiotics and prebiotics. Probiotics are the live, beneficial microorganisms found in your digestive tract and certain foods that help maintain a healthy gut microbiome.
Prebiotics are the food source for these helpful bacteria. They are non-digestible fibers from plant-based foods that travel to the colon, where they are consumed by probiotic bacteria.
This interaction leads to the creation of postbiotics. As probiotics feed on prebiotics, they produce beneficial byproducts through fermentation. These byproducts include a range of substances like short-chain fatty acids, enzymes, and peptides.
How Postbiotics Are Produced
The creation of postbiotics happens both naturally within your body and through specific manufacturing processes for supplements. In the human gut, postbiotics are the result of a continuous fermentation process as probiotic bacteria feast on prebiotic fibers from dietary sources like fruits, vegetables, and whole grains.
For commercial supplements, the process is more controlled. Manufacturers cultivate specific strains of beneficial bacteria, such as Lactobacillus and Bifidobacterium, in a laboratory setting. These bacteria are placed in a controlled environment where they ferment, producing a variety of metabolic byproducts.
Once the fermentation is complete, the resulting mixture contains postbiotics. A common step in manufacturing is to heat-treat the mixture, which inactivates the live bacteria. This process leaves behind the beneficial compounds, which are then harvested and formulated into supplements.
Health Roles of Postbiotics
Postbiotics contribute to health in several distinct ways, primarily by supporting the digestive system and modulating immune responses. One of their most recognized functions is strengthening the gut barrier. Compounds like butyrate, a type of short-chain fatty acid, help tighten the junctions between the cells lining the intestines, which can reduce “leaky gut” and prevent harmful substances from entering the bloodstream.
These compounds also regulate the immune system. Some postbiotics can influence the activity of immune cells and the production of cytokines, which are signaling proteins that help control inflammation. By interacting with immune cells in the gut, postbiotics can help maintain a balanced immune response, reducing excessive inflammation that is linked to various health issues.
Additionally, postbiotics can influence metabolic health. Research suggests that certain short-chain fatty acids can affect insulin sensitivity and glucose metabolism. Because postbiotics are not living organisms, they are more stable than probiotics and may be a suitable option for individuals with compromised immune systems who might be advised against taking live bacteria.
Sources of Postbiotics
You can increase postbiotics in your system through both diet and supplementation. The primary way to boost your body’s natural production is by nourishing your existing gut bacteria. Consuming a diet rich in prebiotic fibers provides the necessary fuel for your internal probiotics to generate postbiotics. Foods high in prebiotics include onions, garlic, bananas, oats, and flaxseed.
Eating fermented foods also contributes to your postbiotic levels. Fermented products like yogurt, kefir, sauerkraut, kimchi, and miso contain both live probiotics and the postbiotic compounds created during their fermentation process. For instance, the lactic acid found in yogurt and the kefiran in kefir are examples of postbiotics that are present in these foods. Sourdough bread is another food that contains postbiotics as a result of its slow fermentation.
For those seeking a more concentrated dose, postbiotic supplements are available. These supplements deliver specific postbiotic compounds directly. When choosing a supplement, you might look for products that list specific components like sodium butyrate or heat-treated bacterial preparations on the label. While food sources are a great starting point, supplements can offer a more targeted approach for individuals looking to address specific health concerns.