Postbiotics and gut health

Postbiotics are gaining a lot of attention in the world of nutrition and gut health, yet many people still aren't familiar with them.

In this article, we'll dive into what postbiotics are, share some common examples, highlight their benefits for gut health, and explain how you can boost your intake of postbiotics.

Let’s dive in!

What are postbiotics?

In very simple terms, postbiotics are things which probiotics (ie beneficial bacteria) produce which are healthy for us. Unlike probiotics, which are live organisms, postbiotics are not living things.

Postbiotics can be produced in our own guts by healthy bacteria or by the healthy bacteria in fermented foods.

There are many types of postbiotics and some of the most common and important for our health include:

• short-chain fatty acids such as butyrate

• bacteriocins which are antimicrobial peptides

• exopolysaccharides which are complex sugar molecules

• vitamins such as vitamin K and various B vitamins (eg B12 and folate)

Short-chain fatty acids

One of the most important postbiotics is short-chain fatty acids (SCFAs) such as butyrate, acetate and propionate.

These are beneficial for our health, especially gut health, in the following ways:

1. Nourishing gut cells: SCFAs, particularly butyrate, serve as the primary energy source for the cells lining the colon (or large intestine). This helps maintain the integrity and function of the gut barrier, preventing leaky gut syndrome where harmful substances leak into the bloodstream

2. Anti-inflammatory properties: SCFAs can help modulate immune responses in the gut and reduce inflammation. While more research is needed, SCFAs may help alleviate symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD)

3. Regulation of gut motility: SCFAs help ensure smooth and regular bowel movements which can prevent constipation and other digestive issues

4. Nutrient absorption: SCFAs improve the absorption of minerals such as calcium and magnesium

5. Metabolic benefits: SCFAs can influence metabolic health by improving insulin sensitivity and regulating blood sugar levels

Bacteriocins

Bacteriocins are proteins (such as nisin and pediocin) produced by certain bacteria that have antimicrobial properties. Here are several reasons why bacteriocins are good for health, especially gut health:

1. Antimicrobial activity: Bacteriocins inhibit the growth of harmful bacteria which reduces the risk of infections and gut-related diseases

2. Promoting beneficial bacteria: By targeting and suppressing harmful bacteria, bacteriocins create an environment where beneficial bacteria can thrive

3. Supporting immune function: The presence of bacteriocins can stimulate the immune system which improves the body's natural defence mechanisms against infections

4. Reducing inflammation: By controlling harmful bacteria and promoting a healthy balance of gut microbiota, bacteriocins can help reduce gut inflammation. Lower inflammation levels are associated with a lower risk of chronic gut conditions such as inflammatory bowel disease (IBD)

5. Improving gut barrier function: Bacteriocins help maintain the integrity of the gut barrier by reducing the burden of pathogenic bacteria that can damage the gut lining

Exopolysaccharides

Exopolysaccharides (EPS) are complex carbohydrates (such as dextran and levan) which are produced by certain bacteria. Here are the health benefits they can bring:

1. Promoting beneficial bacteria: EPS support the growth of beneficial gut bacteria by providing a source of energy and nutrients

2. Enhancing gut barrier function: EPS help strengthen the gut barrier by promoting the production of mucus, which protects the gut lining from harmful pathogens and toxins

3. Anti-inflammatory properties: EPS can modulate the immune response in the gut, reducing inflammation and potentially helping to manage conditions such as inflammatory bowel disease (IBD)

4. Supporting immune function: EPS can enhance the immune system by stimulating the production of beneficial immune cells and cytokines

5. Enhancing biofilm formation: EPS contribute to the formation of biofilms, which are protective layers created by beneficial bacteria. These biofilms help beneficial bacteria colonise the gut

6. Reducing pathogen adhesion: EPS can prevent harmful bacteria from adhering to the gut lining by occupying binding sites and therefore reducing the risk of infections

Sources of postbiotics in food

Postbiotics can be found in fermented foods which are rich in probiotics. As these probiotics ferment fibre in the food they produce postbiotics.

Examples of such foods include yogurt, kefir, sauerkraut, kimchi and miso. These foods not only provide a source of probiotics but also contain the beneficial postbiotics produced during the fermentation process.

Read more about the best probiotic foods for gut health.

Postbiotic production in our gut

To increase the production of postbiotics in our gut, we should focus on a diet rich in prebiotics and probiotics. Prebiotics are dietary fibres that act as food for probiotics. By consuming prebiotic-rich foods like garlic, onions, green bananas and asparagus, we can stimulate the growth and activity of beneficial gut bacteria, which in turn produce more postbiotics.

Additionally, a diverse and balanced diet is essential for maintaining a healthy gut microbiome, which is crucial for optimal postbiotic production.

Our favourite gut health products in the UK

• Symprove probiotic - developed by scientists, supported by clinical studies and superior at colonising you gut. The best and most evidenced probiotic in our opinion. Use discount code HELLOGUT50 for 50% off the first three months

• Hellopath gut health tests - the UK’s most comprehensive gut health test. It tests over 100 biomarkers, checks your digestion and immune response, analyses leaky gut and provides a report on your microbiome

• M&S x ZOE gut shot - this is both the best kefir and best gut shot in the UK in our opinion. It has 14 different strains of beneficial bacteria, prebiotics, fruits, ginger and lemon - all which have been shown to be good for the gut.

Recommended reading