What are postbiotics? An important factor in gut health

You’ve probably heard of prebiotics and probiotics—two key components of the digestive system. Postbiotics, on the other hand, don’t get nearly the same level of attention when it comes to gut health support: Many people haven’t even heard of postbiotics, much less considered incorporating them into their routines.

In light of recent research suggesting that postbiotics are just as important as probiotics and prebiotics in supporting our gut bacteria, a hybrid approach might be your best bet. Ritual shares what you need to know about postbiotics.

Postbiotics can be defined as bioactive compounds produced by food-grade microorganisms during a fermentation process—specifically, when the “good bacteria” in your gut digest and break down portions of dietary fiber and prebiotics, which are typically found in complex plant carbohydrates. A natural byproduct of this process is the production of short-chain fatty acids. And just like probiotics, postbiotics may be working behind the scenes to support our gut health. However, unlike probiotics, they are inanimate microorganisms.

Here’s a quick look at the definitions of these different biotics:

• Prebiotics: Prebiotics can be defined as nondigestible food components that support the growth of probiotics and the beneficial bacteria that exist inside the gastrointestinal tract.
• Probiotics: Probiotics are defined by the World Health Organization as live bacteria that may provide health benefits when consumed in adequate amounts. These microorganisms can be found in foods (sauerkraut, kimchi, kefir, kombucha) and probiotic supplements.
• Postbiotics: Postbiotics may help support our gut barrier health and function by providing a major energy source to the cells that make up the lining of the gut.

Benefits of Postbiotics

Postbiotics provide fuel to the cells that make up the gut lining and support our gut barrier function. Beneficial bacteria selectively ferment certain things, like prebiotics and some types of fiber. One consequence of this fermentation is the production of short-chain fatty acids (SCFA), like butyrate, acetate, and propionate.

Butyrate is the main callout here: Studies show it’s the primary energy source for the cells that line the colon.

How to Support Postbiotic Production

There are ways to support the postbiotic concentration in the gut. Since postbiotics are one of the results of the fermentation process, an option is to increase the consumption of foods that provide fiber and prebiotics. This may naturally increase the production of postbiotics in the colon.

A few prebiotic foods include leeks, Jerusalem artichokes, asparagus, onions, wheat, garlic, chicory, oats, and soybeans. Making sure you’re getting enough foods that encourage a mix of healthy gut bacteria (fiber and prebiotic foods) may help support your overall digestive health.

What to Look For in a Postbiotic Supplement

To get a hybrid of prebiotics, probiotics, and postbiotics in your daily routine, you might opt for a synbiotic supplement, which combines all three. By choosing to add a clinically studied postbiotic supplement to your routine, you can circumvent the hurdles of modern life—picky partners, busy schedules, even limited access to certain foods—and ensure you’re making a consistent effort to support your gut health, no matter your diet or lifestyle.

This story was produced by Ritual and reviewed and distributed by Stacker.