What in the World are Postbiotics?

postbiotics

People tend to gravitate toward things that appear or happen in threes, and so now we have the addition of postbiotics to the duo of prebiotics and probiotics. Actually, postbiotics have been around for a long time and have been the subject of investigation, but they have finally been given a name. Now they are a hot topic in the health arena.

What are postbiotics?

Postbiotics are the byproducts of the fermentation activity that probiotics (beneficial bacteria) perform in the intestinal tract. When probiotics get their nourishment from prebiotics, the waste left behind is known as postbiotics.

That doesn’t mean postbiotics are garbage; far from it. In fact, investigators have been discovering many health benefits associated with postbiotics, as well as a few side effects. Just like prebiotics and probiotics, every individual has his or her own response to the substances left behind by this third cog in the wheel, as it were. 

What are some of these postbiotics?

Among them are short-chain fatty acids (e.g., acetate, butyrate, propionate), which are a major energy source for the colon; lipopolysaccharides (e.g., polysaccharide A, exopolysaccharide), indole, teichoic acid, p40 molecule, and lactocepin. Keep these names in mind when shopping for postbiotics.

Read about 8 reasons to take probiotics

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What are some sources of postbiotics?

You couldn’t have postbiotics without prebiotics and probiotics. In fact, beneficial bacteria are a source of postbiotics. Therefore, foods such as yogurt, kefir, fermented vegetables, sauerkraut, kimchee, tempeh, kombucha, buttermilk, soft cheeses, and miso are also sources of postbiotics. 

If you want to naturally boost your body’s production of postbiotics, include these foods or supplements in your diet often:

  • Apple cider vinegar and coconut vinegar.
  • Spirulina and chlorella are two types of algae that help reduce inflammation, nourish probiotics, and promote detoxification of the body.
  • Mycelium, which produces mushrooms and contains antiviral and antimicrobial agents as well as enzymes. Mycelium also supports bacterial growth in the microbiome.
  • Grape waste, also known as grape pomace, which are the solid residuals of grapes, olives, and other fruit. It can contain the skin, stems, seeds, and pulp of the fruits. This pomace nourishes probiotics, which then enhances postbiotics.
  • Shilajit, an ancient herb that has a high level of fulvic acid as well as antiviral and anti-inflammatory powers.
  • Bacterial protease, a group of enzymes that support immune function, lower levels of pathogens, help the body cope with stress and improve gut health.

Read about perfect marriage of prebiotics and probiotics: synbiotics

What are the benefits of postbiotics?

So far research indicates that postbiotics provide a variety of benefits. For example:

  • Postbiotics may be used instead of probiotics for individuals who cannot tolerate taking live microorganisms, such as those who have an impaired immune system.
  • Unlike probiotics, postbiotics are not alive, so they are more stable and have a longer shelf life.
  • Postbiotics don’t require stringent storage and production conditions to keep them alive, which makes them good candidates for places with unreliable or no refrigeration.
  • There’s evidence that when probiotic bacteria are destroyed by heat in the gastrointestinal tract, they continue to help the body by speeding up the healing of the intestinal system.
  • These substances help reduce inflammatory diseases, including irritable bowel syndrome and inflammatory bowel disease, as well as other inflammatory conditions.
  • Postbiotics may reduce allergic reactions, such as conjunctivitis or dermatitis.
  • They can be used to ease joint pain associated with inflammation.
  • They may help with leaky gut syndrome, dysbiosis, and small intestine bacterial overgrowth.
  • They have some antimicrobial abilities, which makes them great support for immune system health. Some of the common pathogens they may destroy are Escherichia coli, Salmonella enterica, Clostridium perfringens, and Listeria monocytogenes.
  • It may help reduce blood sugar levels and thus prevent diabetes by improving how the body uses insulin.

How do postbiotics work?

Research suggests postbiotics work in several ways. They may:

  • Help restore the body’s immune response by enhancing the health and welfare of the microbiome.
  • Support communication between the immune system and the microbes in the gut via neurotransmitters.
  • Improve and enhance the function of the immune system.
  • Have a positive impact on cell migration, proliferation, and death.

One warning about postbiotics is that a byproduct of fermentation is histamine, which may make irritable bowel syndrome symptoms worse. Gas produced by fermentation may also result in bloating, cramping, and gas in people with sensitive guts.

Do you need to use postbiotic supplements?

The best way to get postbiotics is to eat more of the foods that naturally promote their production. Be sure to consume at least 25 grams of fiber daily and to enjoy lots of fruits and vegetables. If you’re not eating enough fiber, you may also want to supplement your efforts with a postbiotic supplement. The top three ingredients to look for are acetate butyrate, and propionate, but especially butyrate. A supplement that contains both prebiotics and probiotics promotes the production of postbiotics as well.

Bottom line

The term “postbiotics” is new to dietitians and the general public, but these substances definitely aren’t new! What is new is our awareness, knowledge, and appreciation of them and how they can benefit our health. 

Sources
Cavallari JF et al. Muramyl dipeptide-based postbiotics mitigate obesity-induced insulin resistance via IRF4. Cell Metabolism 2017 May 2; 25(5): P1063-74
Levy J. Postbiotics: Uses + 5 benefits for gut health and beyond. Dr. J Axe 2017 Jul 31 
Patel RM et al. Probiotic bacteria induce maturation of intestinal claudin 3 expression and barrier function. American Journal of Pathology 2012 Feb; 180(2):626-35.
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Lisa Roth Collins, RHN
Lisa Roth Collins is a Registered Holistic Nutritionist (RHN) and is the Marketing Manager at NaturallySavvy.com. She is passionate about health and wellness and tries her best to make healthier choices every day for herself and her family. Her journey to natural health was driven by her own struggles with digestive discomfort, depression, and anxiety. Lisa returned to school in 2014 to study nutrition at the Canadian School for Natural Nutrition. She threw herself into her studies so she could learn as much as she could to help herself feel better and thrive. Upon completing the program and being certified as an RHN, Lisa began her work at Naturally Savvy where she has been able to help so many people learn to make healthier choices for themselves. Through her work, she has connected with so many incredible people in the industry whether other authors, influencers, or brands. Plus, she is affectionately known as "Techie Spice" because of her ability to wrap her head around technology. Every day she gets up with a renewed sense of energy and ready to make a difference. You can read all of Lisa's content here. In her spare time, Lisa loves to try new recipes, make delicious and nourishing meals, and she is an avid reader. For more information about Lisa, check out her profile on here.