Although you may not be familiar with the term, postbiotics are currently causing a stir in the fields of gut health and microbiome science. Prebiotics and probiotics may be more commonly known, but the three are interconnected and vital to both our digestive and mental health, due to the gut-brain axis. Alongside mental health, the gut microbiome has a significant impact on our immune, digestive, metabolic, and cardiac health.
We should analyze the advantages for health provided by postbiotics.
Postbiotics
Postbiotics are the metabolic products generated by the breakdown of prebiotics ingested by probiotics. It is important to note that prebiotics are found in foods that are rich in fiber, such as fresh fruit and grains. Probiotics utilize these prebiotics through fiber breakdown, resulting in the production of metabolites called postbiotics.
Postbiotics are diverse compounds generated by the fermentation of prebiotics by probiotics. Among the compounds falling under the category of postbiotics are Short-chain fatty acids (SCFAs), functional proteins, and extracellular polysaccharides (EPS).
Research indicates that postbiotics possess functional bioactive compounds that can directly stimulate your immune system in a positive way. Moreover, studies demonstrate that postbiotics are capable of augmenting overall well-being, not only in people with pre-existing health conditions, but also in healthy individuals. In addition, ailments like diarrhea, infant colic, and atopic dermatitis have shown significant improvements with the aid of postbiotics.
Fiber Deficiency And Postbiotics
To establish a healthy microbiota that produces postbiotic metabolites necessary for good health, it is essential to consume not only an adequate quantity but also a range of fibers.
By consuming a diverse range of plant-based foods, you can enhance and broaden your intake of fiber, resulting in an improvement in prebiotic health. This ultimately impacts your postbiotic well-being. Fruits, vegetables, grains, and legumes are all excellent sources of fiber.
Consuming around 25 grams of fiber daily is recommended, but exceeding 50 grams should be avoided. Overconsumption of fiber can result in discomfort such as bloating, decreased appetite, cramping, and constipation. Additionally, it may hinder the absorption of phosphorus and calcium.
Healthy Gut Bacteria, The Foundation Of Good Health
From a robust immune system to positive mental health, a well-functioning gut microbiome has been associated with numerous benefits. Microbiome pertains to various microorganisms residing in a specific setting. Although millions of microbes, comprising fungi, bacteria, and viruses, exist both on and inside your body, approximately 100 trillion live solely in your intestines.
The cecum, a specific region of the large intestine, is where most of these microorganisms dwell. It is truly remarkable that bacteria account for roughly forty trillion cells in the body, surpassing the thirty trillion cells of human origin. This alone highlights the significance of the microbiota.
There are certain bacteria that are beneficial and referred to as good or friendly bacteria, and others that may cause illness. Our initial exposure to microbes occurs during birth as we pass through our mother’s birth canal. As we age, our microbiome becomes more abundant and varied.
Upon entering the infant’s gut, Bifidobacteria, a beneficial microorganism, commences growth to facilitate the processing of the sugars present in breast milk. Furthermore, this bacteria retains its significance in adulthood as it generates SCFAs, a crucial postbiotic required for maintaining optimal health.
As one gets older, an increased number of bacteria settle in the gut, providing advantages for digestion, immunity, cardiovascular health, metabolism, and mental well-being.
Health Benefits Of A Healthy Microbiome
Good overall health is reliant on having a robust gut microbiome.
Digestive Health
The foundation of healthy postbiotic well-being lies in the digestion of fiber by beneficial bacteria, also known as probiotics. These fiber-digesting bacteria produce SCFAs, which aid in the metabolism of fat and carbohydrates, and serve as the main energy source for the cells lining the colon.
Disruption of the balance between beneficial and harmful intestinal bacteria, known as dysbiosis, can result in weight gain as well as the development of inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). Symptoms such as bloating, cramps, and discomfort can be attributed to dysbiosis.
Taking probiotics with both Bifidobacteria and Lactobacilli can help individuals avoid discomfort caused by IBS and IBD.
Immune Health
The immune system’s balance, known as immune homeostasis, is controlled by the gut microbiota and is crucial to overall immune health. An imbalance caused by alterations in intestinal microbial communities could result in not only intestinal but also systemic autoimmune disorders.
As the relationship between the gut microbiome and the immune system is significant, researchers are exploring microbial therapies as potential treatments for autoimmune disease and other illnesses.
Despite being a fairly recent concept, postbiotics have been associated with multiple health benefits and have been in existence for quite some time.
May help boost your immune system
The traits of postbiotics could potentially enhance your immune system.
An illustration of the potential effects of postbiotics, such as butyrate – a type of short-chain fatty acid, is the stimulation of regulatory T cells in the intestine. By regulating the intensity of your immune response, these cells provide crucial support.
Additional types of postbiotics, for example, fragments of cell walls and supernatants derived from beneficial bacteria, have the ability to boost the generation of cytokines, which are chemical messengers that have anti-inflammatory properties, thus aiding in the reduction of inflammation and promotion of immune system responses.
Postbiotics have been shown in adult studies to enhance the immune system and safeguard against illnesses, such as the common cold.
In a study of 80 elderly individuals in good health that lasted for 12 weeks, it was discovered that daily consumption of postbiotics reduced their susceptibility to respiratory infections and heightened their ability to create antibodies that safeguard the body from harmful bacteria and toxins.
Over a period of 20 weeks, 300 elderly individuals were administered a daily supplement of either a placebo, a low dose postbiotic, or a high dose postbiotic with the purpose of preventing the common cold. Upon conclusion of the study, there were significantly fewer occurrences of the common cold in the groups receiving the low and high dose postbiotic supplements compared to those receiving the placebo.
May help reduce digestive symptoms
Over 1 million Americans are affected by inflammatory bowel disease (IBD), but studies indicate that postbiotics, namely short-chain fatty acids, could potentially alleviate symptoms for individuals with mild to moderate cases of either Crohn’s disease or ulcerative colitis, which are two varieties of IBD.
Individuals who have IBD typically have reduced levels of short-chain fatty acids, such as butyrate, in their intestinal tract. These fatty acids possess the ability to regulate inflammation and immunity in the digestive system, as an illustration, butyrate is influential in stimulating certain immune cells that facilitate the decrease of inflammation.
In a study with a limited sample size comprising 13 individuals with Crohn’s disease of mild to moderate severity, it was demonstrated that the intake of 4 grams of butyrate per day for a period of 8 weeks led to clinical enhancements and remission in 53% of the subjects. Some previous investigations, primarily conducted during the 1990s, on postbiotics and IBD have indicated that short-chain fatty acids including butyrate could potentially alleviate the symptoms associated with ulcerative colitis.
May help prevent and treat diarrhea
Postbiotics have been suggested as a potential means of preventing and treating diarrhea, according to research.
For example, a review of seven studies in 1,740 children found that supplementing with postbiotics significantly reduced the duration of diarrhea and was more effective than placebo treatments at preventing diarrhea, pharyngitis, and laryngitis.
Likewise, the administration of postbiotics was discovered to be significantly more effective than a placebo in the prevention of antibiotic-associated diarrhea in a study involving 3,938 children and analyzing 23 investigations.
A study conducted in 2003 on a small group of 137 adults with chronic diarrhea revealed that treatment with a postbiotic supplement for 4 weeks was more effective than treatment with a probiotic supplement.
In addition, 297 adults diagnosed with irritable bowel syndrome (IBS) participated in a 4-week trial which demonstrated that adding a postbiotic supplement resulted in a significant decrease of bowel movements, bloating, pain and an enhancement in their overall well-being.
Other potential benefits
Further investigation is necessary to establish the magnitude of the potential advantages of postbiotics, despite their connection with multiple developing health benefits.
- May help with allergies. A study in 34 adults with atopic dermatitis (eczema) found that supplementing with a postbiotic for 8–12 weeks significantly reduced the severity of the condition. In comparison, the placebo group saw no improvements.
- May aid weight loss. A few studies suggest that postbiotics like short-chain fatty acids may aid weight loss by suppressing hunger signals.
- May help lower the risk of heart disease. In animal studies, butyrate seems to help lower blood pressure and suppress genes that play a role in cholesterol production.
- May help manage blood sugar levels. Studies suggest butyrate may help manage blood sugar levels.
- May have anti-tumor properties. Some test-tube and animal studies suggest postbiotics may have qualities that help suppress the growth and spread of some cancer cells, including colon and stomach cancer cells.
- May be better tolerated than probiotics. When you consume probiotics, you increase the number of beneficial bacteria in your body. However, some people may not tolerate probiotics well, so postbiotics may be a more suitable alternative.
Various health benefits are associated with postbiotics including supporting the immune system, preventing or managing diarrhea, lessening symptoms of irritable bowel syndrome, decreasing the severity of select allergies, assisting in weight loss, and other advantages.
Overall, healthy individuals typically do not experience adverse effects or intolerance to postbiotics.
When utilizing a probiotic supplement to boost postbiotic production, it is possible to encounter digestive side effects like mild stomach discomfort, bloating, and gas. However, your body should adapt and these symptoms should dissipate over time.
Eating probiotic-rich foods to raise the level of postbiotics should be avoided by specific groups of individuals who have weaker or compromised immune systems, as they could be at an elevated risk of experiencing an unfavorable reaction.
- people who have recently had surgery
- people who have structural heart disorders
- people with digestive tract disorders
- pregnant people
- children
Prior to taking a postbiotic supplement, it is essential to consult with a healthcare provider, particularly if you have preexisting medical conditions or are currently on medication, as is the case with any dietary supplement.
Although typically harmless, postbiotics may not be suitable for certain individuals who may wish to refrain from consuming probiotic foods due to potential health risks.
Improving Postbiotic Microbiome
Prebiotics
Good prebiotics are essential for maintaining a healthy microbiome.
Prebiotic foods are those that contain high amounts of fibers, such as inulin, and various other compounds like fructooligosaccharides (FOS). These substances not only promote a thriving intestinal microbiome but also aid in reducing cholesterol levels and strengthening the immune system.
Research has demonstrated that bifidobacteria growth in the gut is stimulated by FOS and inulin. This, in turn, leads to inhibitory effects which help fend off acute infections.
Wheat bran is an effective prebiotic that stimulates the proliferation of bifidobacteria, a beneficial bacterial species. This is owing to the abundance of arabinoxylan oligosaccharides (AXOS) contained within wheat bran, which not only enhances the growth of beneficial bacteria, but also provides antioxidant properties.
Inulin is a form of dietary fiber that occurs naturally in certain foods, such as onions, garlic, Jerusalem artichokes, dandelion greens, asparagus, and chicory root. If your diet lacks inulin-rich foods, you can also use inulin supplements.
Garlic, bananas, blue agave, and leeks are rich sources of FOS.
Pectin and Beta-Glucan
Prebiotics such as pectin and beta-glucan aid in balancing the gut microbiota. Pectin, a fiber found naturally in fruits like apples, pears, guavas, plums, and citrus fruits, is an example. To boost your beta-glucan levels, consume more seaweed, oats, barley, and various mushrooms such as reishi, maitake, and shiitake.
Supplementation with pectin and beta-glucan can provide prebiotic support as well.
Glucomannan
Consuming elevated amounts of elephant yam, which is rich in glucomannan fiber, can aid in the promotion of healthy and varied postbiotics. Glucomannan encourages the development of beneficial gut bacteria and aids in cholesterol reduction, weight management, immune enhancement, and alleviation of constipation.
For enhanced assistance, one can consume glucomannan supplements.
Fermented Foods
Consuming fermented foods such as sauerkraut, kefir, kombucha, and yogurt can enhance the levels of probiotics in your body and enhance your postbiotic health. Fermented foods notably elevate Lactobacilli levels and could potentially decrease the presence of harmful bacteria in the digestive tract.
Your postbiotic health can be aided by steering clear of synthetic sweeteners such as aspartame, as they encourage the proliferation of harmful bacteria, including Enterobacteriaceae, in your gut bacteria. Additionally, it is advisable to refrain from using antibiotics whenever possible, as they kill off both beneficial and harmful bacteria in the gut, and should only be utilized when medically necessary.
Side notes
Good overall health relies on the presence of postbiotics, which play a vital role in the function of brain, heart, immune, and gut cells. These bioactive compounds are synthesized by probiotic bacteria in the gut through the digestion and breakdown of prebiotic fibers.
Despite being classified as waste products, postbiotics possess multiple health advantages comparable to probiotics. They have the potential to bolster your immune system, mitigate the likelihood of diarrhea and manage symptoms related to irritable bowel disorder. Furthermore, certain allergies may also be alleviated by postbiotics.
Postbiotics can be acquired from select health food stores or online, and they are generally regarded as safe and well-tolerated. Another option is to enhance the production of postbiotics in your body naturally by consuming larger amounts of prebiotics and probiotics.
To maintain a healthy postbiotic microbiome, it is recommended to consume more prebiotics and increase your probiotic bacteria. This can only be achieved through a good prebiotic and probiotic status, which will result in experiencing the advantages of a healthy postbiotic microbiome.