Postbiotics: The New Kid on The Block Health Gut

Think of your gut as a garden. While it can survive on its own, it flourishes with good seeds and rich fertilizer—just like how your gut thrives when probiotics and prebiotics work together.

• Probiotics = Seeds: These live, friendly bacteria (e.g. Lactobacillus and Bacillobacter) lay the groundwork for gut health. They support digestion, fight off harmful bacteria, and boost immunity.  
• Prebiotics = Fertilizer: Prebiotics (e.g. Galacto-oligosaccharides and Inulin) are fiber-rich foods that feed probiotics to help them grow and multiply.

But have you heard of the third player of the gut microbiome garden?

The Third Key Member: Postbiotics

Introducing: Postbiotics. As the probiotics (seeds) consume the prebiotics (fertilizer) they produce postbiotics—the “waste product” of fermentation.

But postbiotics are far from wasteful. These bioactive compounds, which include enzymes, peptides, vitamins, and short-chain fatty acids (i.e. SCFAs), contribute to gut health and overall well-being. They:

• Enhance digestion and nutrient absorption  
• Maintain a balanced gut microbiome community
• Reduce inflammation and boost the immune system
• Strengthen the gut barrier to prevent harmful bacteria from entering

A Word of Caution

If you’ve perused through your local supplement aisle lately, you may have seen shelves of postbiotic pills promising over-the-moon health benefits and pinch-me miracle cures.

But here’s a reality check: Research on postbiotics is still in its infancy.

While there’s potential, scientists are still uncovering how these bacterial byproducts affect our metabolism and immune system.

Bottom line? Postbiotics are not ready for prime time in terms of their potential as a supplement. In other words, we don't know how supplements of these fragments behave differently than those made naturally in our gut!

But, don't despair! There is plenty you can do right now that’s low or zero risk and very high benefit for your gut health.  

Here's my prescription:

1. Eat More Prebiotic Foods (Fuel for Probiotics)

A good source of prebiotics includes garlic, onions, leeks, bananas, asparagus, chicory root, apples, oats, flaxseeds, and sweet potatoes.

2. Consume Fermented Foods (Rich in Probiotics)

Probiotic-rich foods increase the gut bacteria responsible for postbiotic production. This includes yogurt (with live cultures), kefir, sauerkraut, kimchi, miso, tempeh, and kombucha.

3. Increase Fiber Intake (Encourages Fermentation)

I recommend you strive for 30+ grams per day of fiber. Fiber is crucial for the production of short-chain fatty acids (SCFAs), a key type of postbiotic.

The best fiber sources:

• Vegetables (broccoli, spinach, carrots)
• Whole grains (quinoa, brown rice, barley)
• Legumes (chickpeas, lentils, black beans)
• Nuts and seeds (almonds, walnuts, chia seeds)

4. Get Enough Polyphenols (Support Beneficial Bacteria)

Polyphenols are plant compounds that help gut bacteria produce beneficial postbiotics. Find them in green tea, dark chocolate (85%+ cacao), berries (blueberries, raspberries, blackberries), olive oil, and red wine (but only occasionally!).

5. Stay Hydrated

Water supports digestion and helps maintain a healthy gut microbiome, aiding postbiotic production. Generally, women need about 2.7 liters (or 11.5 cups) of water per day.

6. Reduce Ultra-Processed Foods & Artificial Sweeteners

Processed foods and additives (like aspartame) can harm good bacteria and reduce postbiotic production.

7. Exercise Regularly

Physical activity has been shown to increase SCFAs and enhance gut microbiota diversity.

8. Prioritize Sleep & Manage Stress

Poor sleep and high-stress levels negatively impact gut bacteria, leading to lower postbiotic production.

In short? A healthy gut comes from a well-balanced diet, plenty of water, exercise, sleep, and a low-stress lifestyle. Do all those things to “tend” to your garden, and in time, you’ll reap a harvest of better digestion, stronger immunity, and overall health. Happy harvesting!