Postbiotics: The gut health heroes you might not have heard of
What are postbiotics? How might they help our gut health?
Most of us have heard of probiotics; friendly bacteria found in fermented foods and supplements that help keep our gut healthy. You may also be familiar with prebiotics; fibres that feed those good bacteria. But there’s a key player in gut health that doesn’t get as much attention: postbiotics.
Postbiotics are the beneficial compounds that probiotics produce as they digest food. Even though they aren’t live bacteria themselves, they can still have powerful effects on digestion, immunity, and overall health.
Understanding postbiotics can help you make better choices for your gut, whether you struggle with digestion, want to support your immune system, or just feel your best every day. Let’s explore what they are, why they matter, and how you can include them in your diet, naturally.
What are postbiotics?
If we think of gut health like a garden:
Prebiotics are the fertiliser that helps good bacteria grow.
Probiotics are the plants; the live bacteria that thrive in your gut.
Postbiotics are the nutrients and beneficial compounds that those bacteria produce, helping your body function better.
Postbiotics include things like short-chain fatty acids (SCFAs), peptides, and enzymes, which can help strengthen the gut lining, reduce inflammation, and support the immune system. Unlike probiotics, they don’t need to be alive to work, which makes them easier for some people to tolerate.
How postbiotics may support gut health
Your gut is home to many bacteria and microbes (some helpful, others not) that play a huge role in digestion, immune function, and even mood regulation. When this delicate balance is disrupted, by stress, diet, illness, or medications, it can lead to bloating, fatigue, or digestive discomfort.
Postbiotics may help by:
Strengthening the gut lining – Supporting the barrier that keeps harmful substances out of your bloodstream.
Balancing your gut – Some postbiotics have antimicrobial properties, meaning they can help keep harmful bacteria and other pathogens in check.
Supporting immune health – Postbiotics interact with the immune system, helping your body respond effectively to infections.
Reducing inflammation – Some postbiotic compounds can support a calming of the immune response, which may help with conditions like IBS or inflammatory bowel disease, although it is important to mention that as we are all unique; anyone with a diagnosed condition or digestive symptoms that may indicate a condition should seek personalised support to manage and introduce these compounds.
Improving metabolism and blood sugar control – Research suggests postbiotics may support insulin sensitivity and fat metabolism.
While probiotics get most of the attention, postbiotics are the final, beneficial outcome of a healthy gut microbiome, and they might be just as important.
Why some probiotic foods are also postbiotic foods
If postbiotics come from probiotics, why do some foods like yoghurt, kefir, sauerkraut, kimchi, miso, and tempeh, often get labelled as both?
It comes down to how these foods are made.
Fermented foods naturally contain live probiotic bacteria while they are fresh. As these bacteria digest the food, they create postbiotic compounds as by-products.
Even if the live bacteria don’t survive (for example, due to pasteurisation or digestion), the postbiotics remain in the food and still provide benefits.
Key difference between probiotic and postbiotic foods:
Probiotic foods contain live bacteria that actively work in your gut.
Postbiotic foods contain the beneficial by-products of those bacteria, which remain effective even if the bacteria are no longer alive.
For example:
Fresh yoghurt contains live probiotics, but even pasteurised yoghurt still has postbiotic benefits.
Unpasteurised sauerkraut and kimchi have both probiotics and postbiotics, while heat-treated versions lose the live bacteria but retain the postbiotics.
This means that even if you don’t consume live probiotics every day, you can still benefit from postbiotics through your food choices.
How to include more postbiotics in your diet
The good news is that you don’t need supplements to get postbiotics. Many traditional, everyday foods contain them naturally.
Foods Rich in Postbiotics:
Yoghurt and Kefir – Fermented dairy products that contain both probiotics and postbiotics. Try a little unsweetened, whole-fat kefir for breakfast with some seasonal fruit and nuts or seeds. I use Yeo Valley organic plain kefir. Try my recipe (if blood oranges aren’t available, just use orange, grapefruit, clementine or satsuma).
Sauerkraut and Kimchi – Fermented cabbage dishes that naturally produce postbiotic compounds. A simple favourite breakfast is to top poached eggs with a little kimchi. You could do the same with scrambled tofu if you’re a plant-based eater.
Miso and Tempeh – Fermented soy products that are packed with beneficial compounds. A simple mug of miso soup before your main meal is an easy way to incorporate it. I particularly like Clearspring products.
Apple Cider Vinegar (with the mother) – Contains postbiotic acids from the fermentation process. Use a little in salad dressings.
Aged Cheeses (like Parmesan) – Fermented dairy that contains postbiotics, even if the bacteria are no longer live. A little grated Parmesan on baked beans is delicious (even more so if you’ve made your own beans, or try The Bold Bean Co. jars of ready-made baked beans with no added stabilisers; I get them from my local food shop, but they are also available at the time of writing in Sainsbury’s and Tesco).
Simply adding more of these foods to your diet can help nourish your gut and support your overall health.
Final Thoughts: Finding What Works for You
Understanding gut health can sometimes feel overwhelming, especially with all the advice out there about probiotics, prebiotics, and now postbiotics. But at its core, it’s really about balance, giving your gut the right mix of nutrients, fibres, and beneficial compounds so it can do its job effectively.
The great thing about postbiotics is that they’re a natural part of a healthy gut and you don’t always need to take complicated and expensive supplements to get their benefits. By eating a variety of fermented and fibre-rich foods, you can support your microbiome in a way that feels natural and sustainable.
Of course, everyone’s gut is different, and what works for one person might not work for another. If you’ve been struggling with digestion, bloating, or just don’t feel your best, it might be worth looking at how your diet supports your gut bacteria, and how tailored nutrition could make a difference.
Gut health isn’t about perfection, and there’s no one-size-fits-all approach. But small, mindful changes, like adding more postbiotic-rich foods to your meals, can have a big impact over time.
It’s tough to make and sustain change alone. Having me in your corner can make it simple, doable, and most of all, enjoyable. Contact me if you’d like some support.
References
Salminen, S., Collado, M.C., Endo, A., Hill, C., Lebeer, S., Quigley, E.M., Sanders, M.E., Shamir, R., Swann, J.R. and Szajewska, H. (2021). The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on postbiotics: Definition and scope. Nature Reviews Gastroenterology & Hepatology, 18(11), pp.649-667. doi: 10.1038/s41575-021-00440-6.
Sivaprakasam, S., Gurav, A. and Paschall, A.V. (2017). An essential role of microbiota-derived short-chain fatty acids in regulating the intestinal barrier function. Frontiers in Immunology, 8, p.1090. doi: 10.1038/oncsis.2016.38.
Wegh, C.A.M., Geerlings, S.Y., Knol, J., Roeselers, G. and Belzer, C. (2019). Postbiotics and their potential applications in early life nutrition and beyond. International Journal of Molecular Sciences, 20(19), p.4673. doi: 10.3390/ijms20194673.