Disclaimer: Our editors have used AI to create or enhance parts of this article and some images. All content has been fact-checked by our team to ensure accuracy.
For years, probiotics have dominated the gut health conversation. But now, a new contender is making waves among scientists and nutritionists: postbiotics. If you haven’t heard of them yet, you’re not alone—but experts say postbiotics could be the real secret to a healthier gut, with benefits that might even surpass those of probiotics themselves.
What Are Postbiotics?
In simple terms, postbiotics are the bioactive compounds produced when probiotic bacteria (the “good” bugs in your gut) break down prebiotics (fibers and nutrients they feed on). Think of postbiotics as the beneficial byproducts—or “waste”—created during fermentation in your digestive system34.
But don’t let the word “waste” fool you. These compounds include short-chain fatty acids (like butyrate), enzymes, cell wall fragments, peptides, vitamins, and other metabolites that play a crucial role in maintaining gut and overall health35.
Why Postbiotics Might Matter Even More Than Probiotics
- No Live Bacteria Required: Unlike probiotics, postbiotics don’t contain live microorganisms. This makes them more stable, safer (especially for people with weakened immune systems), and less likely to cause side effects like bloating or gas56.
- Direct Health Benefits: Many of the benefits we attribute to probiotics—such as improved digestion, reduced inflammation, and a stronger immune system—are actually due to the postbiotics they produce35.
- Gut Barrier Protection: Postbiotics help strengthen the gut lining, making it harder for harmful bacteria to invade and cause issues like leaky gut or infections5.
- Immune System Support: They can modulate immune responses, reducing gut inflammation and enhancing your body’s ability to fight off pathogens58.
- Better Tolerance: People who can’t tolerate probiotics or prebiotics due to digestive discomfort may find postbiotics easier on their system, while still reaping gut health benefits6.
Foods and Supplements That Boost Postbiotics
You can increase postbiotics in your gut by:
- Eating More Fermented Foods: Foods like yogurt, kefir, sauerkraut, kimchi, miso, and tempeh are packed with live bacteria that produce postbiotics during fermentation and digestion3.
- Consuming Prebiotic-Rich Foods: Foods high in fiber, such as garlic, onions, leeks, asparagus, bananas, and whole grains, feed your gut bacteria and encourage postbiotic production3.
- Trying Postbiotic Supplements: While still new to the market, some supplements now contain purified postbiotics (like heat-killed Lactobacillus or butyrate capsules) for targeted gut support5.
The Bottom Line
Postbiotics are emerging as a cutting-edge solution for gut health, offering many of the same benefits as probiotics—without the risks or side effects of live bacteria. As research grows, experts believe postbiotics could soon become the go-to strategy for anyone looking to optimize their digestive and immune health, especially those who haven’t found relief with probiotics alone568.
If you’re ready to upgrade your gut health routine, it might be time to put postbiotics on your radar—your microbiome will thank you.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9688025/
- https://www.nature.com/articles/d42473-020-00552-8
- https://www.healthline.com/nutrition/postbiotics
- https://www.health.harvard.edu/nutrition/what-are-postbiotics
- https://www.news-medical.net/health/The-Rise-of-Postbiotics-for-Gut-Health.aspx
- https://pursuit.unimelb.edu.au/articles/postbiotics-the-new-kid-in-the-gut-health-family
- https://www.sciencedirect.com/science/article/pii/S1550413124000834
- https://www.tandfonline.com/doi/full/10.1080/09540105.2024.2434463