What are postbiotics, and how can they benefit gut health?

Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist

You have probably heard of and know about prebiotics and probiotics, but what are postbiotics, and what are the benefits of adding them to your diet?

Postbiotics: Unsung gut health heroes with super benefits

Most health-savvy individuals are familiar with probiotics—the live “good” bacteria in foods like yogurt—and prebiotics, the dietary fibers that fuel them. But another player in the gut health game is gaining attention: postbiotics. These potent compounds are proving to be more than just byproducts of microbes.

What are postbiotics?

Unlike probiotics, postbiotics are not living organisms and have been referred to as “ghostbiotics.” In fact, “postbiotic” literally means “after-life.”

A formal definition from the International Association of Prebiotics and Probiotics states that postbiotics are “a preparation of inactivated microorganisms and/or their components, which confer a health benefit on the host.” In lay terms, they are helpful substances made from nonliving microbes (such as bacteria and fungi), their parts, and their byproducts.

Postbiotic health benefits

Research into postbiotics is still emerging, but their potential advantages include:

Decreased inflammation: Short-chained fatty acids (such as butyrate) produced by microbes play a critical role in reducing intestinal inflammation.
Enhanced gut barrier: Postbiotics help strengthen the gut lining, which prevents harmful substances from entering the body while allowing for nutrient absorption.
Immune support: Some postbiotics help your body fight off harmful germs.
Improved digestion: Some postbiotics can aid in breaking down food and synthesizing essential nutrients.
Weight and blood sugar management: Early research suggests that some postbiotics may help support metabolism and healthy blood sugar levels.

Where do you find postbiotics?

Fermented foods, such as yogurt, kefir, sauerkraut, kimchi, and tempeh, can be a source of postbiotics, which may explain some of the noted health benefits of these foods even when they don’t contain live cultures. Of course, fermented foods that contain probiotics can also support the gut production of postbiotics.
Prebiotic-rich foods, such as asparagus, garlic, onions, oats, bananas, and apples, can support your body’s natural production of postbiotics.
Postbiotic-enhanced foods and supplements are becoming increasingly common, offering distinct benefits of their own. Because postbiotics are not live organisms, they’re more stable than probiotics. They can be delivered more precisely in supplements or foods without the risk of bacterial overgrowth or product spoilage. However, further research is needed to determine the effectiveness of postbiotic supplements for specific health goals.

Are postbiotics safe?

Postbiotics are generally considered safe since they do not contain live organisms and cannot multiply or cause infection. However, it is still important to choose products from reputable manufacturers that meet quality and safety standards.

While we wait for additional research and development on postbiotics, we can focus on what promotes gut health and whole-body benefits–a balanced, plant-forward, fiber-rich diet.