Postbiotic is the latest buzzword in the gut health industry and for good reason. Postbiotics are a type of probiotic that is created as a result of the fermentation process. They are not available in stores just yet, but there are a few ways to get your hands on them.
In this guide, we’re going to dive into what postbiotics are, their benefits, and much more.
What are the health benefits of a Postbiotic?
The health benefits of postbiotics are:
- Improved gut health
- Reduced inflammation
- Better digestion (reduce symptoms)
- Enhanced nutrient absorption
- Strengthened immune system
1- B-vitamin synthesis
2- Vitamin K
3- Short-chain fatty acids (SCFAS)
5- Antimicrobial peptides (AMPS)
6- Phenyllactic acid
7- D-amino acids
8- Hydrogen peroxide
9- Volatile organic compounds (VOC)
11- Urolithin A and Urolithin B
12- Fulvic acids
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Postbiotics & Short Chain Fatty Acids
The interaction between a short-chain fatty acid and postbiotic metabolite is a symbiotic relationship. Postbiotics create an environment where SCFAs can flourish and vice versa.
What is a short-chain fatty acid?
A short-chain fatty acid (SCFA) is a type of fatty acid made up of two or fewer carbon atoms. They are a type of unsaturated fat that is produced by bacteria, aka probiotics, in your gut when they ferment prebiotics (fiber.)
Definitions to help out:
Prebiotics are non-digestible carbohydrates (plant fibers) that feed the good bacteria in your gut to help them grow, while probiotics are the actual good bacteria. Probiotic bacteria are found in fermented foods, such as yogurt, kefir, and sauerkraut. Postbiotics are bioactive compounds created from bacterial fermentation of fiber in the lower colon. Though postbiotics are considered “waste products,” research shows that they offer amazing health benefits.
When these three work together, they create an ideal environment for gut health and function. Postbiotics help to keep the bad bacteria in check while also increasing the number of SCFAs.
In essence, probiotics + prebiotic fiber = bioactive compounds or waste products in the form of postbiotics.
Prebiotics and probiotics work together to create an environment where postbiotics can flourish.
What are Different Kinds of Postbiotics?
Thousands of postbiotics have been found, with likely more to be discovered. The most common types of postbiotics include:
- lipopolysaccharides and exopolysaccharides
- cell wall fragments
- bacterial lysates
- cell-free supernatants
- various other metabolites like vitamins and amino acids
Fermentation, Fermented Foods, and Adding Postbiotics to Your Diet
Postbiotics are as readily available as prebiotics and probiotics are. You can easily purchase these supplements here.
Although some people call them “postbiotics” because of their ability to affect bacteria, these compounds are often referred to by other names like sodium butyrate, calcium butyrate, or dried yeast fermentate.
You can naturally improve your production of postbiotics by eating prebiotic- and probiotic-rich foods, as postbiotics are produced by healthy bacteria in your gut via fermentation.
You may also obtain the health advantages of pre-and probiotics by consuming more prebiotic and probiotic foods in order to generate more postbiotics.
BUT: one would have to consume incredible amounts of prebiotics and probiotics in order for them to actually work as intended, even in a healthy gut. Postbiotic supplements, however, bypass the fermentation process and go directly to the lower colon, where they can get to work immediately to improve your health.
The end result? A boost in overall health, support for a robust immune system, and a reduction in inflammation.
Food Sources of Prebiotics
Prebiotic foods include:
- Jerusalem artichokes
- under-ripe bananas
Is it hard to get prebiotics from your diet?
To get a substantial amount of prebiotics from your diet, you would need to consume around 30 grams of dietary fiber every day. This is because prebiotics are found in non-digestible carbohydrates.
While this may be difficult to do, it’s not impossible. Just make sure to include plenty of high-fiber foods in your diet, such as fruits, vegetables, and whole grains.
Food Sources of Probiotics
- miso soup
- apple cider vinegar
Is it hard to get probiotics from food?
Wellness Tip: Generally speaking, the food you consume (both prebiotics and probiotics) won’t be enough to give you a major boost of postbiotic compounds produced from bacterial fermentation of fiber. However, taking specific supplements may help. Speak to licensed nutritionists or registered dietitians regarding supplementation.
Health Benefits of Postbiotics
Postbiotics may help your immune system function properly, aid in the prevention or treatment of diarrhea, alleviate irritable bowel syndrome symptoms, and even minimize allergic reactions.
They are generally safe with few reported side effects and can be purchased from some health food stores and online.
Specific scientifically backed health benefits of postbiotics are detailed below.
Healthy immune system
In the human body, postbiotics are known to induce the activity of regulatory T cells, which are important for maintaining a healthy immune system. Postbiotics have also been shown to increase IgA levels in saliva and improve mucosal immunity.
Consequently, postbiotics have been found to help strengthen the immune system and protect against disease in people. One study showed that postbiotics might help reduce the incidence of upper respiratory tract infections in children.
Postbiotics may also help to minimize allergic reactions by decreasing inflammation.
Postbiotics have been found to be beneficial in preventing and treating diarrhea by promoting the growth of good bacteria while inhibiting the growth of bad bacteria.
Postbiotics have also been shown to be effective in treating irritable bowel syndrome (IBS) by reducing gas, bloating, abdominal pain, and constipation.
Inflammatory bowel disease (IBD) is a chronic condition that results in inflammation of the digestive tract. Postbiotics have been shown to be effective in reducing inflammation in people with IBD.
Our gut microbiome relies on beneficial bacteria to maintain a healthy gut environment and promote an intestinal lining that withstands the onslaught of pathogens and other illness-producing substances.
Bacteria on the skin can cause acne, rosacea, and other skin conditions. Postbiotics have been found to help reduce the number of harmful bacteria on the skin and improve skin health.
Scientific research in one study showed that postbiotic supplementation improved skin barrier function and reduced transepidermal water loss in people with dry skin.
Another study showed that postbiotic supplementation improved acne symptoms in people with acne.
Heart Health and Cardiac System
Postbiotics play an interesting role in heart disease. Specifically, short-chain fatty acids (SCFAs), which are a type of postbiotic, have been linked with a decreased risk of heart disease.
The beneficial bacteria that produce SCFAs during the fermentation process also improve cardiac function and protect the heart from damage.
In fact, one study showed that supplementing with SCFAs improved heart health by reducing inflammation and increasing energy production in people with heart failure.
It’s not enough sometimes to maintain a well-balanced diet with high-fiber foods, as certain health conditions may break through and lead to weight gain and chronic inflammation, completely derailing health goals.
The postbiotic supplement has been studied in the context of weight loss, much like prebiotic and probiotic supplements have. Postbiotics stimulate the growth of good bacteria and inhibit bad bacteria, which can help to restore balance in the cells lining the gut.
A healthy gut microbiome is essential for weight loss, as imbalances in gut bacteria have been linked with obesity and metabolic syndrome.
One study showed that supplementing with a postbiotic led to weight loss and a reduction in body fat mass in people who were overweight or obese.
Are postbiotics a waste of money?
Not at all! The best postbiotics supplements are developed based on patents and research from way more than a few studies. The better question is, “Are probiotics a waste of money?” After all, there is not much evidence that probiotics work as intended. In addition, probiotics, as a category, contain over 1,700 different types of bacteria, which can be a little overwhelming.
Postbiotics are the metabolites or end-products of probiotic fermentation. They can be created without supplementation and are found in fermented foods like yogurt, sauerkraut, and kimchi.
What are Postbiotics Benefits?
Postbiotics are byproducts of probiotic fermentation in the gut. In other words, postbiotics are produced as probiotics feed prebiotics. Postbiotics interact with and may benefit the cardiovascular system, skin care, immune response regulation, digestion, and gut health. However, additional research is always needed!
Where to buy postbiotics?
You can purchase Viscera-3 by heading over to the SANESolution store. Likewise, the Viscera-3 supplement is available on Amazon for those who prefer that platform. Viscera-3 contains clinically proven and patented ingredients.
Postbiotic supplements from other brands may not contain the same patented ingredients and could lack the scientific research to support their health claims.
As always, speak with your doctor before starting any supplement regimen!