We all know probiotics as useful and friendly microbes, that promote the growth of beneficial gut bacteria and support a healthy digestive system by feeding good microbes like Bifidobacteria and Lactobacilli. While probiotics are recommended by health practitioners to maintain a balanced and thriving gut microbiome, postbiotics are less familiar though equally valuable offering numerous health benefits. Typically, they are the leftover products after the body digests probiotics and prebiotics, they contain several nutrients like vitamins B and K, and amino acids, besides antimicrobial peptides that help to slow the growth of harmful bacteria. These compounds support overall health besides bolstering gut health. Fortunately, there are several ways to incorporate them into your diet.

Also Read: Also Read: Prebiotics: 5 Awesome Foods That Uphold Gut Health-Infographic

What Are Postbiotics?

Postbiotics are the metabolic byproducts produced by probiotics during fermentation or digestion in the gut. They are non-living, bioactive compounds that result when bacteria break down dietary fiber or other substances in the intestines. While probiotics refer to live microorganisms that provide health benefits, postbiotics are the substances these probiotics produce, which can also have health-promoting effects. In a way, postbiotics are the end product of the gut microbiota’s activities.

Also Read: What Is Your Gut Microbiome And Its Impact On Health How To Improve, Reset And Maintain?

Postbiotics are typically composed of:

Bacterial cell components: Peptidoglycans, lipopolysaccharides, or proteins found in bacterial cell walls.

Metabolites: Short-chain fatty acids like butyrate, acetate, and propionate, which are byproducts of fiber fermentation.

Exopolysaccharides: These are certain sugars produced by bacteria that influence gut health.

Bioactive compounds: These are antimicrobial peptides, enzymes, and vitamins produced by gut bacteria.

Gut Health Benefits Of Postbiotics

While the research on postbiotics is still growing, several health benefits of postbiotics have been found, primarily in areas related to gut and metabolic health. Here are some of them:

Maintains Gut Health

Postbiotics help maintain a healthy balance in the gut microbiome by supporting the growth of beneficial bacteria and inhibiting harmful bacteria. For example:

Supports Gut Barrier Function

Postbiotics like short-chain fatty acids (especially butyrate) help to reinforce the intestinal lining, promoting a healthy gut barrier that prevents pathogens and toxins from entering the bloodstream.

Reduces Gut Inflammation

Many postbiotics exhibit anti-inflammatory properties, helping to calm inflammation in the gut that can contribute to conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and other digestive disorders.

Improves Gut Motility

Certain postbiotics may support smoother bowel movements and help regulate digestive transit time.

Also Read: Functional Foods: Discover The Incredible Health Benefits, Uses And Sources

How To Get Postbiotics In Diet?

Unlike probiotics, postbiotics are not typically consumed directly as foods or supplements. However, you can encourage their production in your gut by:

Consuming fermented foods: Fermented foods like yogurt, kefir, kimchi, sauerkraut, and kombucha contain live probiotics that can produce postbiotics during digestion.

Eating fiber-rich foods: The fermentation of dietary fibers by gut bacteria is a key pathway for postbiotic production. High-fiber foods such as fruits, whole grains, vegetables, and legumes are essential for promoting the growth of beneficial gut bacteria that produce postbiotics like short-chain fatty acids.

Taking postbiotic supplements: Some health supplements contain postbiotics, either as specific metabolites or as extracts from probiotic cultures. These can be used to support gut health and bolster immunity.

(This article is reviewed by Soumita Basu Ayurveda Pharma Expert)

Author Profile: Preeti Sharma

Preeti Sharma has a master’s in electronic media and mass communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.

References:

Postbiotics and Their Potential Applications in Early Life Nutrition and Beyond

Carrie A M Wegh, Sharon Y Geerlings, Jan Knol, Guus Roeselers, Clara Belzer

https://pmc.ncbi.nlm.nih.gov/articles/PMC6801921/

https://www.mdpi.com/2072-6643/15/2/291

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