Exploring the power of postbiotics: benefits and uses
Currently, probiotics and prebiotics are widely known for their favorable impact on gut health. More recently, the focus has expanded to include postbiotics, which encompass products or byproducts generated through microbial fermentation and are also acknowledged for their health advantages. Nevertheless, these postbiotics remain unfamiliar to most consumers. Dive into our new blog to find out more!
What are postbiotics?
Gut health is key to your overall well-being and there are many ways to support your gut health. Prebiotics and probiotics are well-known, but what about probiotics?
Postbiotics encompass a class of substances defined as “preparations containing non-living microorganisms or their components, which bring about positive health effects for the host.” In simpler terms, they refer to the byproducts or metabolic products that result from the fermentation processes of bacteria.
This category of postbiotics encompasses various kinds of compounds. Among them are short-chain fatty acids, known for their multiple health advantages, as well as fragments of microbial cells, functional proteins, extracellular polysaccharides, cell lysates, and teichoic acid.
In contrast to probiotics, postbiotics offer health benefits without requiring a live state. This characteristic contributes to their stability compared to the live bacteria they originate from. [1]
Why should I use postbiotics?
A question on your mind might be: why should you consider postbiotics when you’re already using pre- and probiotics?
It’s crucial to recognize that everyone’s gut microbiota composition differs. As a result, the way various components are processed can vary from person to person.
This means that the impact of probiotics and prebiotics on health can differ among individuals. A way to control for this is by consuming postbiotics. You are then directly taking the beneficial components, so differences in microbiota composition don’t have an effect in this case.
If you’re interested in learning more about prebiotics, you can refer to this article. Alternatively, if you’re already familiar with prebiotics, you might find this article on synbiotics to be of interest!
What are the advantages for health that postbiotics offer?
Research indicates that postbiotics can bring forth a range of health benefits, including:
Balancing the microbiota: Elements found in postbiotics, like butyrate, a type of short-chain fatty acid, prove advantageous for maintaining gut health. [2]
Influencing the immune system: Butyrate has the ability to trigger the generation of T cells within the intestinal tract, thereby aiding in the regulation of immune responses. Additional components, such as fragments of microbial cell walls, can enhance the production of cytokines—chemical messengers that mitigate inflammation and bolster immune reactions. [2,3]
Shaping metabolic processes: Short-chain fatty acids such as propionate play a role in enhancing insulin sensitivity and glucose tolerance. Simultaneously, butyrate spurs the generation of an antioxidant called glutathione. [1,2]
Assisting in weight loss: Short-chain fatty acids could contribute to weight loss by influencing eating behaviors. This is attributed to the release of hormones that induce a sense of fullness. [1]
Easing symptoms of irritable bowel syndrome (IBS): In a study involving 443 individuals with IBS, the administration of orally ingested, heat-inactivated Bifidobacterium bifidum, a postbiotic, notably alleviated IBS-related symptoms such as abdominal pain, discomfort, bloating, and irregular bowel habits. [4] Curious to read about the effect of pre- and probiotics on IBS symptoms? Read more here!
Potential additional advantages: Administering inactivated lactic acid bacteria orally might aid in eradicating Helicobacter pylori infection, addressing chronic unexplained diarrhea, and mitigating the adverse impacts of stress. [1]
How can I incorporate postbiotics into my diet effectively?
Postbiotics might not be as readily available as probiotics and prebiotics, but you can acquire them from health food stores or online retailers. They are generally regarded as safe and well-tolerated.
Given that postbiotics are a product of bacterial fermentation within your gut, you can enhance their production by consuming foods abundant in probiotics and prebiotics. Probiotic-rich options include fermented foods like yogurt, kefir, tempeh, and kombucha. For prebiotics, focus on incorporating high-fiber foods into your diet, such as vegetables and whole-grain products.
