Postbiotics – The Newest Development in Gut Health

Postbiotics play a role in altering our gut microbiome for a healthier balance.

The latest addition to the gut health family, postbiotics, join the ranks of prebiotics and probiotics. Let’s understand what they are and their significance.

Probiotics and prebiotics are not unfamiliar terms in our health vocabulary, especially given their crucial role in our digestive wellbeing, although it can be tricky distinguishing between the two. But have you heard of postbiotics?

Briefly, probiotics are living microorganisms, often termed ‘beneficial bacteria’, which we consume through our diet to promote a healthy gut microbiota – the massive community of trillions of bacteria that inhabit our intestines.

Probiotics such as Lactobacillus and Bifidobacterium, or lactic acid bacteria, are present in fermented foods like yogurt, sauerkraut, certain cheeses, specific fermented beverages, and also dietary supplements.

Prebiotics serve as food for probiotics, mostly consisting of indigestible plant materials in our diet, including fibers utilized solely by the probiotics and gut microbiota.

Various fruits like bananas and apples, vegetables such as Jerusalem artichokes, leeks and asparagus, onions, garlic, and even specific cereals, nuts, and legumes are rich in prebiotic compounds.

Certain blends of probiotics and prebiotics can enhance the beneficial effects of probiotics when ingested, and these are termed synbiotics.

But what about postbiotics?

As the term implies, postbiotics are byproducts produced after the digestion of certain foods. They are the ‘metabolites’ or breakdown products that result from the digestion of prebiotics and fiber-rich compounds by probiotics and our gut’s resident microbiota.

The colon, the lower section of our digestive system, is the site where many postbiotics are generated, as the microbiota and food we consume undergo a process known as colonic fermentation in the colon.

One of the key processes during colonic fermentation is the decomposition of non-digestible prebiotic and fiber materials in our diet by gut microbiota. This yields health-promoting compounds such as short-chain fatty acids, certain vitamins (Vitamin B and K), amino acids, and antimicrobial peptides that inhibit harmful bacteria.

Even some carbohydrate substances known as secreted polysaccharides and exopolysaccharides produced by these bacteria have various positive effects and are thus classified as postbiotics.

However, as the concept of postbiotics is relatively recent, the process of defining them is still ongoing. In our article published in Nature Reviews Gastroenterology & Hepatology, we discuss the definition of probiotics and their significance in helping consumers discern health-promoting products.

Benefits of postbiotics

In general, postbiotics provide similar benefits to those of probiotics and prebiotics.

But a unique advantage of postbiotics is that they can offer these benefits devoid of any side effects that may be associated with probiotics and prebiotics. For instance, some individuals might feel uncomfortable due to a temporary rise in gas and bloating following the consumption of probiotics and prebiotics.

Thus, if you cannot tolerate or do not prefer consuming probiotics and prebiotics, you can opt for postbiotic supplements.

One of the renowned benefits of postbiotics is their ability to nudge our gut microbiome toward a healthier composition. Studies have shown that beneficial postbiotic compounds can enhance the growth, activities, and functions of probiotics and gut microbiota.

This boosting effect enables our gut microbiota, which plays a vital role in our overall health, to combat pathogenic microorganisms like Salmonella in our body. A healthy gut microbiota contributes positively to our overall health.

Postbiotics can also augment our immune system. For instance, exopolysaccharides produced by Lactobacillus delbrueckii ssp. bulgaricus, a starter culture bacteria used in yogurt production, can stimulate the body’s natural killer cells.

Similar beneficial effects on the immune system were observed in a recent study where researchers used exopolysaccharides produced by Lactiplantibacillus plantarum isolated from human breast milk.

Postbiotic short-chain fatty acids produced by the digestion of fiber-rich plant foods can also decrease the risk of colon cancer. They are considered metabolites protective against cancer. Some positive impacts of postbiotics on breast cancer patients have also been observed.

Postbiotics research is in its early stages, with most studies being cell-based lab experiments or conducted on animals. Nonetheless, their potential application in humans is promising.

Are dead probiotics beneficial?

To obtain the beneficial effects of probiotics, they must be alive when ingested and navigate through our gut. But recent research indicates that even if you entirely remove the probiotic cells from their growth medium, such as the food source in which the probiotics grow, the cell-free source can still yield positive effects, including immune system enhancement.

This seems to be because some postbiotics produced by these probiotics while in food remain even if all living probiotics are removed. For instance, some exopolysaccharides and vitamins remain active and do not degrade in the food before we consume them.

Some dead probiotics and their cell components have also shown beneficial effects. However, this area requires more research.

How to utilize the benefits of postbiotics

As the field of probiotics continues to expand, there will be a lot more to uncover in the forthcoming years.

Currently, the best strategy for gut health is to consume probiotic-containing foods like yogurt and sauerkraut because they contain both the postbiotics produced during processing and storage, as well as the living probiotics, which will continue to generate more postbiotics in the gut.

Adding prebiotic-rich plant foods to your diet will complement these health benefits, serving as food for probiotics, which is the initial step toward a healthy gut microbiome.

Reference: “Postbiotics — when simplification fails to clarify” by José Eleazar Aguilar-Toalá, Stefania Arioli, Pradip Behare, Clara Belzer, Roberto Berni Canani, Jean-Marc Chatel, Enza D’Auria, Mônica Queiroz de Freitas, Eran Elinav, Erick Almeida Esmerino, Hugo S. García, Adriano Gomes da Cruz, Aarón F. González-Córdova, Simone Guglielmetti, Jonas de Toledo Guimarães, Adrián Hernández-Mendoza, Philippe Langella, Andrea M. Liceaga, Marciane Magnani, Rebeca Martin, Mohammad Tamrin Mohamad Lal, Diego Mora, Mehran Moradi, Lorenzo Morelli, Fabio Mosca, Filomena Nazzaro, Tatiana Colombo Pimentel, Chao Ran, Chaminda Senaka Ranadheera, Maria Rescigno, Azucena Salas, Anderson S. Sant’Ana, Katia Sivieri, Harry Sokol, Valentina Taverniti, Belinda Vallejo-Cordoba, Jaroslav Zelenka and Zhigang Zhou, 23 September 2021, Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/s41575-021-005# Postbiotics: An Emerging Pioneer in Gut Health

Postbiotics serve as a mechanism for reorienting our gut microbiome towards an optimal composition.

Postbiotics now stand with prebiotics and probiotics as the latest progression in gut health. This article delves into what postbiotics are and their significance.

For most of us, our health vocabulary includes prebiotics and probiotics, their substantial benefits for our digestive health, despite the intricacy in differentiating them. But what about postbiotics?

To simplify, probiotics are live microorganisms, or ‘beneficial bacteria,’ consumed through our diet to promote a balanced gut microbiota – the massive ecosystem of bacteria residing in our intestines.

Probiotic strains such as Lactobacillus and Bifidobacterium, also termed lactic acid bacteria, are present in fermented foods like yogurt, sauerkraut, some cheeses, certain fermented beverages, and in dietary supplements.

Prebiotics are the nourishment for probiotics, consisting primarily of the indigestible plant matter in our diet, including fibers exclusively utilized by probiotics and gut microbiota.

Prebiotic-rich fruits like bananas and apples, vegetables such as Jerusalem artichokes, leeks, and asparagus, onions, garlic, and also certain grains, nuts, and legumes are abundant in these compounds.

The strategic combination of probiotics and prebiotics can be consumed together to amplify the beneficial impacts of probiotics; these combinations are called synbiotics.

So, what exactly are postbiotics?

As the name implies, postbiotics are the byproducts produced following the digestion of certain foods. They are the ‘metabolites’ resulting from the digestion of prebiotics and fiber-rich compounds by probiotics and our gut’s indigenous microbiota.

The lower part of our digestive system, the colon, is where many postbiotics are produced, as the microbiota and food we consume undergo a process called colonic fermentation.

Significantly, during colonic fermentation, non-digestible prebiotic and fiber materials in our diet are broken down by gut microbiota. This process generates health-beneficial compounds like short-chain fatty acids, certain vitamins (Vitamin B and K), amino acids, and antimicrobial peptides that inhibit harmful bacteria.

Certain carbohydrate substrates known as secreted polysaccharides and exopolysaccharides generated by these bacteria also provide various benefits and are thus categorized as postbiotics.

However, since postbiotics is a comparatively new concept, defining them is still an ongoing process. In our Nature Reviews Gastroenterology & Hepatology article, we discuss the definition and importance of probiotics in assisting consumers to understand the health-promoting properties of various products.

The Power of Postbiotics

Generally, postbiotics can provide us with benefits parallel to those of probiotics and prebiotics.

The distinguishing aspect of postbiotics is their ability to confer these benefits without the potential side effects associated with probiotics and prebiotics. For instance, some individuals might experience temporary discomfort due to gas and bloating after consuming probiotics and prebiotics.

Therefore, if you find it difficult to tolerate or dislike consuming probiotics and prebiotics, postbiotics can be taken as supplements.

One of the renowned benefits of postbiotics is their capacity to modulate our gut microbiome toward a healthier composition. Studies have demonstrated that beneficial postbiotic compounds can foster the growth, activities, and functions of probiotics and gut microbiota.

This is akin to a boost, enabling our gut microbiota, which plays a crucial role in our overall health, to combat pathogenic microorganisms like Salmonella in our body. As we know, a healthy gut microbiota positively influences our overall health.

Postbiotics also stimulate our immune system. For instance, exopolysaccharides produced by Lactobacillus delbrueckii ssp. bulgaricus, a starter culture bacteria used in yogurt production, can enhance the activity of the body’s natural killer cells.

Positive impacts on the immune system were also noted in a recent study involving exopolysaccharides produced by Lactiplantibacillus plantarum isolated from human breast milk.

Moreover, postbiotic short-chain fatty acids generated from the digestion of fiber-rich plant foods can reduce the risk of colon cancer. They are deemed as cancer-protective metabolites. Some positive impacts of postbiotics on breast cancer patients have also been recorded.

While postbiotics research is still in the early stages, with most studies being lab-based or animal trials, their application in humans seems promising.

Are Dead Probiotics Beneficial?

For probiotics to be beneficial, they must be alive upon consumption and passage through our gut. However, recent studies suggest that even a cell-free source—after the complete removal of probiotic cells from their growth medium—can still elicit some positive effects, including immune system enhancement.

This seems to be due to the presence of some postbiotics produced by probiotics in food that persist even after the removal of all living probiotics. For example, certain exopolysaccharides and vitamins remain active and don’t degrade in food before consumption.

Furthermore, some dead probiotics and their cell components have also been reported to provide beneficial effects. However, further research is needed in this area.

Maximizing Postbiotic Benefits

With the expanding field of probiotics, there’s much more to discover in the forthcoming years.

At present, the best strategy for gut health is consuming probiotic-rich foods like yogurt and sauerkraut, as they contain postbiotics produced during processing and storage, along with living probiotics that continue to generate more postbiotics in the gut.

Incorporating prebiotic-rich plant foods in the diet further amplifies these health benefits, serving as nourishment for probiotics, paving the way for a healthy gut microbiome.

Reference: “Postbiotics — when simplification fails to clarify” by José Eleazar Aguilar-Toalá, Stefania Arioli, Pradip Behare, Clara Belzer, Roberto Berni Canani, Jean-Marc Chatel, Enza D’Auria, Mônica Queiroz de Freitas, Eran Elinav, Erick Almeida Esmerino, Hugo S. García, Adriano Gomes da Cruz, Aarón F. González-Córdova, Simone Guglielmetti, Jonas de Toledo Guimarães, Adrián Hernández-Mendoza, Philippe Langella, Andrea M. Liceaga, Marciane Magnani, Rebeca Martin, Mohammad Tamrin Mohamad Lal, Diego Mora, Mehran Moradi, Lorenzo Morelli, Fabio Mosca, Filomena Nazzaro, Tatiana Colombo Pimentel, Chao Ran, Chaminda Senaka Ranadheera, Maria Rescigno, Azucena Salas, Anderson S. Sant’Ana, Katia Sivieri, Harry Sokol, Valentina Taverniti, Belinda Vallejo-Cordoba, Jaroslav Zelenka and Zhigang Zhou, 23 September 2021, Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/s41575-021-00521-6

Frequently Asked Questions (FAQs) about Postbiotics

More about Postbiotics

• Nature Reviews Gastroenterology & Hepatology Article
• The Role of Postbiotics in Health
• Probiotics, Prebiotics and Postbiotics: An Overview
• The Potential of Postbiotics for Immune Health
• Exploring Postbiotics for Health