What Are Postbiotics and How Can They Improve Your Health?

You've probably heard of probiotics and seen advertising for prebiotics, but there's a new -biotic that's getting a lot of attention in the gut health community: postbiotics, which are what remain after your body digests probiotics and prebiotics.

"Postbiotics are byproducts of probiotic digestion of prebiotics." Although research on postbiotics is new and restricted, preliminary studies show they may boost heart health and have the same benefits as probiotics," says Sheri Berger, RDN, a dietitian nutritionist and owner of the company Sheri The Plant Strong Dietitian. So, if probiotics are the microorganisms that promote healthy digestion (the "good bacteria") and prebiotics (the most common of which is fibre) are what the probiotics eat, postbiotics are the byproducts of this process.

Postbiotics may provide a variety of health benefits, including lowering blood sugar levels and decreasing inflammation in the body. They, like prebiotics and probiotics, have the potential to improve immunity and skin health. It's a rising area of interest in the supplement market — several wellness brands have already begun to add postbiotic components — however, like probiotics and prebiotics, postbiotics can be found naturally in fermented foods like yoghurt, kefir, and miso.

Here's everything you need to know about this relatively new but interesting field of gut health. Keep in mind that postbiotic supplements are not regulated by the FDA, so consult with your primary care practitioner before taking them.

What are the health benefits of postbiotics?

One of the reasons postbiotics are growing in popularity are their potentially wide range of health benefits.

Gut health and immunity

According to Keri Gans, MS, RDN, a dietician and author of The Small Change Diet, postbiotics appear to improve the immune system. And some research suggests they may be even more effective than probiotics at improving immune function and lowering gastrointestinal inflammation. Postbiotics may potentially be able to boost digestive function in infants by supporting the microbiome as it matures.

Fighting chronic disease

Early research suggests that postbiotics may be useful in the treatment of colon cancer, and some studies have found that postbiotics can block the cell cycle, which allows cancer cells to divide and multiply. Another hypothesis is that postbiotics cause cancer cells to self-destruct.

Early research suggests that postbiotics may be useful in the treatment of colon cancer, and some studies have found that postbiotics can block the cell cycle, which allows cancer cells to divide and multiply. Another hypothesis is that postbiotics cause cancer cells to self-destruct.

Because postbiotics appear to help lower inflammation, scientists have been investigating whether these substances can help manage the excessive inflammation that people with inflammatory bowel disease (IBD) and COVID suffer. According to ongoing research, postbiotics may improve the efficacy of current COVID treatments by reducing inflammation and restoring the balance of good and harmful microorganisms in the gut.

Postbiotics worked better than probiotics to manage IBD in mice. Although Gans emphasises that it is too early to say if the benefits are actually due to postbiotic treatment or another factor: "Research on using prebiotic, probiotic, and postbiotic supplements to treat IBD has been inconclusive." There is some concern about unpleasant gastrointestinal side effects from their use, and more research is needed."

Beyond the gut, researchers are investigating the impact postbiotics may play in skin and vaginal health. According to a review published in the journal Biomolecules in 2022, postbiotics may help to enhance the skin barrier and accelerate wound healing. Some postbiotics in the vaginal microbiome have been proven to be useful in treating bacterial infections like as as those caused from Candida strains.

How do postbiotics work?

The precise mechanisms through which probiotics function in the body are not well understood. The International Scientific Association of Probiotics and Prebiotics released a declaration on postbiotics in 2021, outlining five proposed pathways that could explain their involvement in gut health.

According to one idea, probiotics operate as a "support buddy" for gut microorganisms, while another claims they assist reinforce the gut barrier. For example, postbiotic butyric acid appears to offer energy to cells lining the colon. Other possible mechanisms include immunological function and metabolic response.

Are postbiotics better than prebiotics and probiotics?

With so many gut-health solutions available, it's reasonable to wonder if one is superior to the other. According to experts, there is no clear winner. "It depends on what the individual needs and their health goals," Gans says. "Everyone's gut microbiome is unique, so pay attention to what works and what doesn't."

Because the concept of taking postbiotic supplements is still relatively new, it is critical to review the components of each product and consult with your doctor before embarking on a new supplement programme. Alternatively, as previously stated, postbiotics can be found in fermented foods and beverages. Miso, sauerkraut, kefir, and yoghurt, according to Berger, contain both probiotics and postbiotics. She also recommended that people obtain a good dose of prebiotics from everyday ingredients such as onion and garlic.