What Are Postbiotics and Why Do They Matter?

Beyond digestion, the health of your gut microbiome influences everything from your mood and cognition to your immune system function and metabolism. 

As our collective understanding of the importance of gut health continues to grow, we’ve seen an increase in the popularity of probiotics, prebiotics, and other supplements designed to support the microbiome. 

More recently, gut health researchers and wellness enthusiasts have been talking a lot about postbiotics. (1) So what are postbiotics, what do they do, and do you need to supplement with them? We’re going to explore those questions and more today. Let’s get started. 

What Are Postbiotics? 

Postbiotics are compounds, or waste products, produced by probiotic bacteria (beneficial live bacteria) when they consume prebiotics (specific kinds of fiber that feed probiotics). 

I know we don’t usually associate the term “waste products” with positive effects, but postbiotics have been shown to provide numerous health benefits. In fact, a number of the benefits we associate with probiotics and prebiotics are actually directly linked to the production of postbiotics. 

In order to be considered a postbiotic, these compounds do have to confer a health benefit on the host (that’s us), according to the 2021 International Scientific Association of Probiotics and Prebiotics (ISAPP) definition. (2) In other words, not all waste products of probiotics are necessarily postbiotics (but all postbiotics are waste products of probiotics). 

There are several different types of postbiotics, including: (3) 

• Short-chain fatty acids (SCFAs) including butyrate 
• Microbial cell wall fragments including lipopolysaccharides
• Exopolysaccharides 
• Bacteriocins 
• Enzymes
• Supernatants (produced by bacteria and yeast) 
• Other metabolites including vitamin K2 and B vitamins 

Benefits of Postbiotics  

Postbiotics have been shown to help modulate inflammation, support immune function and metabolism, and offer antioxidant and antimicrobial protection. These effects translate to numerous potential health benefits, which continue to be uncovered by researchers. (4) Here are a few of the most promising benefits we know about so far: 

Benefits for Digestion 

We’ll start with the most obvious connection: postbiotics and digestive health. Short-chain fatty acids like butyrate, and other postbiotics, have been shown to help strengthen the gut lining and barrier function, support intestinal cell health, and reduce inflammation. (5) 

This is very relevant for those with increased intestinal permeability (leaky gut syndrome), as well as in conditions where leaky gut plays a role, including inflammatory bowel disease (IBD) (both Crohn’s and ulcerative colitis). According to early research, butyrate supplementation may lead to clinical improvements and remission in more than half of Crohn’s patients. (6)

Postbiotics can also help to improve and prevent pediatric diarrhea, and improve constipation, bloating, and pain for those with irritable bowel syndrome (IBS). (7, 8) 

Benefits for Immune System Function 

The majority of the immune system resides in the gut, and postbiotics have been shown to have direct immunomodulatory benefits. (9) By interacting with immune receptors in the intestinal wall, they can help promote a balanced immune response and reduce excess inflammation. 

They also support secretory IgA, a protective antibody that lines the gut and helps to defend against pathogens. Some studies have shown that postbiotic supplementation can reduce risk of respiratory infections, reduce the risk of developing the common cold, and improve antibody response, suggesting systemic immune benefits beyond the gut. (10, 11)

Benefits for Cardiovascular & Metabolic Health  

Postbiotics can help to regulate blood sugar levels by supporting insulin sensitivity and encouraging the release of hormones including GLP-1, which helps to regulate appetite and glucose control. (12, 13) 

They have also been shown to support healthy cholesterol levels and reduce high blood pressure. (12) And their anti-inflammatory effects may help to reduce the risk of metabolic syndrome and support heart health overall. 

Other Benefits

Other potential benefits of postbiotics may include: 

• Improvements in skin health including atopic dermatitis (eczema) (14)
• Improvements in mood and neurotransmitter balance via the gut-brain axis (15)
• Improvements in colic (16)
• Reduced risk of certain kinds of cancers (17)

Should You Supplement With Postbiotics? 

I’ve seen postbiotic supplements be a game-changer for many of my patients at the telehealth functional medicine center. But there are a few important considerations here, so let’s look at them one by one. 

Postbiotics In the Context of Overall Gut Health

Postbiotics are one important part of a healthy gut ecosystem, which includes a diverse array of bacteria and other microorganisms. And a healthy gut ecosystem starts with healthy diet and lifestyle foundations: I’m a firm believer that you can’t supplement your way out of a poor diet. 

So, I see probiotic supplements as working best when they’re part of an anti-inflammatory, whole foods based, ideally high-fiber, plant-diverse eating plan, and a lifestyle that includes regular movement, mindfulness, and good sleep. They’re not a replacement for any of these things. 

Postbiotics From Food vs Supplements 

While you can’t directly get postbiotics from food, you can help your body produce more of them naturally by eating certain kinds of foods. 

When you consume prebiotic foods (including garlic, onions, leeks, flaxseeds, bananas, and asparagus), you’re feeding your beneficial gut bacteria (probiotics), which then produce postbiotics. 

Similarly, consuming more probiotic foods (fermented foods including tempeh, miso, sauerkraut, kimchi, and natto) will likely lead to the production of more postbiotics. 

This is a great strategy for a lot of people, but I also work with a lot of individuals who have a harder time supporting their gut microbiome with food alone, especially when in the process of gut healing. 

For example, if you have SIBO or IBS, you may struggle with eating prebiotic foods, as they can exacerbate bacterial overgrowth. Those with histamine intolerance or mast cell activation syndrome may have a difficult time eating probiotic foods, as the fermentation process produces histamine. 

And for anyone with gut dysbiosis (an imbalance between beneficial and pathogenic bacteria in the gut microbiome), leaky gut, or other chronic digestive concerns, sometimes the added support of a postbiotic supplement on top of dietary pre- and probiotics makes an important difference. 

Postbiotic Supplements With Or Instead of Probiotics? 

Many researchers and experts, particularly from the perspective of food or supplement production, consider postbiotic supplements to be a promising replacement for probiotic supplements. (18) 

This is because of the challenges associated with keeping probiotics alive and stable through the manufacturing and storage processes, as well as on their journey from the mouth to the gut microbiome. If many of the benefits of probiotics come from their production of postbiotics, and you can just skip ahead to taking the postbiotic (which doesn’t need to be kept alive or stable in the same way), then why not just do that? 

I understand this idea, but in my opinion, postbiotics are best used in conjunction with (not instead of) probiotics for most people. 

First of all, while recent research on postbiotics is very compelling, we don’t have nearly the amount of robust data on their efficacy compared with what we know about probiotics. 

From a diversity perspective, I’m also a fan of getting as many different kinds of gut microbiota benefits as we can (reasonably speaking): you might take probiotics that produce different postbiotics than those in your postbiotic supplement, for example. And from a big picture perspective, probiotics in addition to postbiotics may help to rebuild a healthy gut microbiome over time. 

Finally, higher quality probiotic supplements have been designed to overcome issues with stability and reach your gut intact. 

With all of that said, there are some unique cases where an individual may struggle to tolerate probiotic supplements during the healing process, but they might be fine with postbiotics. In this case, of course, postbiotics alone would be a great choice at least over the short term. 

Safety Considerations

Postbiotic supplements are considered safe for most people, and are usually well tolerated. However, as with any supplement, there are certain cases where they may not be appropriate. It’s best to speak with your practitioner especially if you have a compromised immune system, certain kinds of gastrointestinal disorders, or a structural heart disorder. 

Choosing the Right Postbiotic Supplement

There are a few guidelines that are important to keep in mind when selecting any supplement, including a postbiotic. Look for third-party tested products, with clean, clinically studied ingredients, and no harmful additives. 

I recommend the Longevity RX Probiotic Trillion, which is a 4-in-1 formula containing a synergistic blend of prebiotics, probiotics, postbiotics, and parabiotics (non-living forms of probiotics which offer their own benefits). This is a robust option that helps to reduce inflammation and support gut repair from multiple angles. 

Conclusion 

I hope this helps to answer your most important questions about postbiotics, and their role in your gut ecosystem. Remember that supplements don’t replace a healthy diet, but they can be very supportive, especially (but not exclusively) when you’re in the process of healing from chronic symptoms or illness. 

If you’re looking for more individualized guidance with your gut health, click here to set up a consultation with our telemedicine functional medicine center. We’d love to work with you. 

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.

FAQs

Sources

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