If you’re curious about the latest gut health supplement, postbiotics may be on your radar. We look at their potential benefits, who might consider them, and how they differ from probiotics.
Images: Shutterstock
You may have heard people recommending probiotics as a great way to boost your overall health and mental wellbeing, especially if you have gut issues.
The link between the gut, the brain, and overall health is increasingly being researched, with more and more people taking care of their gut health (remember fibermaxxing?).
But did you know that some see postbiotics as the ‘future of gut health’? We took a look at the ins and outs of this increasingly popular supplement.
What are postbiotics?
It can get confusing when it comes to knowing the difference between pre-, pro-, and postbiotics, but they essentially help your gut microbiome function at its best, just in different ways.
Prebiotics are non-digestible fibers and food, serving as fuel for your gut bacteria. Think of prebiotics as feeding a (very helpful) pet.
Probiotics consist of thousands of live ‘good’ bacteria. If your gut isn’t producing the right balance of bacteria (or it’s been damaged by antibiotics), probiotics can help maintain or restore the natural balance of microorganisms in your gut.
Postbiotics, however, are essentially the helpful byproducts from the bacteria. They contain the useful compounds and cell parts given off by bacteria, kind of like skipping the middleman. The best part about postbiotics is that, because they are not live, they are much more shelf-stable than probiotics and potentially safer for those with weakened immune systems.
Postbiotics come in various types, including short-chain fatty acids, enzymes, cell wall fragments, and more.
Why should I take postbiotics?
‘Studied postbiotic preparations have been linked to support for gut barrier function, immune balance, and support those with a compromised gut microbiome, because you are supplementing what a healthy gut would create by mimicking that process,’ says Aubrey Levitt, co-founder at Postbiotics Plus Research.
When it comes to your immune system, several studies have found that daily postbiotic supplementation helped fight infections and even lowered the participants’ risk of a respiratory infection. Researchers also found that people who took a 12-week course of postbiotics had an improved ability to produce antibodies to fight harmful bacteria and toxins.
Research also suggests postbiotics may help improve symptoms of people with colitis or Crohn’s disease — potentially good news for the 1 million people in the US with inflammatory bowel disease.
In otherwise healthy adults, postbiotics can be useful for those who have been taking antibiotics, as they help to restore the balance of bacteria in your gut (along with probiotics), which antibiotics may have disrupted.
They may also be a better choice for those with lactose intolerance, as many probiotic brands contain lactose – however, be sure to check the label on any supplements you decide to take.
How can I boost my postbiotic intake?
You can consume postbiotics in a number of ways, including through diet. ‘Postbiotics deliver compounds a healthy fermentation would produce, which is why fermented foods have been used across cultures,’ says Levitt. ‘This is one reason why fermented foods are touted as such a health food across cultures and generations.’
Levitt recommends fermented foods as they contain both fiber and bacteria, and ‘the fermentation process creates postbiotics such as short-chain fatty acids and neurotransmitters, like GABA.’
Fermented foods that may naturally contain postbiotic compounds include:
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Live-culture yogurt
- Sourdough bread
If you decide to take postbiotic supplements, check the label for proven metabolites rather than a general ‘postbiotic blend’. A quality supplement should also list the source microorganism, such as Lactobacillus or Bifidobacterium.
You can take postbiotics at any time of day, once a day, though consistency is important — try to take them at the same time each day, regardless of the hour.
‘Our gut is under constant assault from modern life,’ Levitt adds, ‘and we have to support a healthy gut microbiome, which in turn supports our overall health, including mood and cognition, our immune system, our metabolism; just about every process in the body is supported by a healthy gut ecosystem.’
‘Postbiotics are the future of gut health.’
Dr Mac’s postbiotic nutrients will launch in Walmart from April 2027.
