The Importance of Postbiotics for Your Gut Health

Exploring Postbiotics: A Detailed Look at the Future of Digestive Health and Disease Prevention

Products, beverages, and supplements containing probiotics are increasingly popular. This surge in popularity is not unexpected, given the long-standing emphasis on the significance of consuming these beneficial bacteria known as probiotics. Research consistently demonstrates that probiotics play a crucial role in promoting good health by supporting digestion, immunity, cognitive function, and overall wellness.

However, the probiotic narrative now includes a new element - postbiotics.

Unlike probiotics, postbiotics are not live bacteria. They are the byproducts that result from probiotic bacteria in the gut metabolizing prebiotic carbohydrates and sugars. Contrary to being merely waste, postbiotics offer multiple health benefits that probiotics alone cannot provide.

Overview

• Postbiotics are beneficial substances derived from the activities of probiotics and prebiotics that contribute to human health.

• These compounds are present in various fermented foods and offer a range of advantages such as supporting the immune system, enhancing digestive health, and promoting overall physical well-being.

• Incorporating postbiotics into your diet through food sources or supplements can improve digestion and elevate your health and wellness.

Understanding Postbiotics and Their Role in Gut Health

Initially, postbiotics may be mistaken for probiotics. However, postbiotics are non-living microorganisms or parts of microorganisms that influence the gut microbiota and immune system, thereby exerting significant effects on overall health.

Discerning Postbiotics from Probiotics and Prebiotics

Probiotics are living microorganisms known as "good bacteria" found in fermented foods like yogurt and kefir. They enhance the population of beneficial bacteria in the gut, preventing the proliferation of harmful bacteria that can lead to digestive issues. Probiotics are associated with various health benefits, ranging from improved liver function to bolstered immunity.

Prebiotics are indigestible fibers and sugars in food that serve as fuel for beneficial probiotic bacteria, promoting their growth and activity. Notably, prebiotics, commonly found in dietary fiber from whole grains, oatmeal, and fruits, enhance the effectiveness of probiotics and deliver more health benefits to the body.

Postbiotics are bioactive compounds produced by the interaction of prebiotics and probiotics. Unlike probiotics, postbiotics offer potential health benefits without the need for live bacteria. The official definition of postbiotics was only established in 2021 by the International Scientific Association of Probiotics and Prebiotics (ISAPP).

Although the definition of postbiotics is relatively recent, their numerous health benefits in the human body have been documented for years, primarily in improving digestion.

The Significance of Postbiotics in Gut Health

Studies indicate that postbiotics play a crucial role in enhancing digestion, regularity, and overall gut health by:

• Regulating the gut microbiota, which consists of a vast and dynamic population of microorganisms residing in the gut.

• Enhancing the function of the intestinal epithelial barrier, which aids in nutrient absorption and prevents the invasion of harmful bacteria.

• Supporting immune responses to maintain overall health.

• Restoring a healthy balance of gut microbiota.

• Stimulating the growth and activity of beneficial bacteria.

• Promoting balance and homeostasis throughout the gastrointestinal system.

Interestingly, postbiotics have been found to have a more significant impact on regulating gut microbiota compared to probiotics alone. Given that gut health influences the brain through the gut-brain axis, maintaining a healthy microbiota not only supports digestive health but also impacts brain health and overall well-being.

Research suggests that an imbalance in gut microbiota, characterized by an overabundance of "bad" bacteria, is linked to conditions like Alzheimer's disease.

The ability of postbiotics to enhance gut health and overall well-being stems from their diverse biological components. Let's delve into these components in more detail.

Key Components of Postbiotics

Postbiotics are naturally present in various foods, primarily due to the fermentation process. During fermentation, microorganisms convert carbohydrates - sugars and fiber - into postbiotics. Upon closer examination, scientists have identified a range of natural compounds in postbiotics with numerous health benefits, including:

• Short chain fatty acids (SCFAs) - SCFAs, a subgroup of fatty acids produced by gut microbiota during carbohydrate fermentation, play a vital role in maintaining health and preventing disease. SCFAs support intestinal health, nutrient absorption, mucus production, gut barrier integrity, and defense against infections. Additionally, they are believed to contribute to glucose regulation, weight management, and inflammation reduction.

• Exopolysaccharides - These sugar-based compounds have been shown in laboratory studies to boost natural killer cells, lower cholesterol and blood pressure, and reduce cancer risk.

• Enzymes - Proteins that facilitate metabolic and chemical reactions in the body, enzymes offer a wide array of health benefits, including antioxidant production, inflammation reduction, and prevention of chemically induced colon cancer in animal models.

• Cell wall fragments - Various components of the cell wall of beneficial bacteria elicit a positive immune response and possess antioxidant, anti-inflammatory, and anti-cancer properties.

• Cell-free supernatants (CFSs) - These liquid byproducts contain metabolites and unabsorbed nutrients from microbial compounds, offering properties such as anti-inflammatory, antioxidant, antibacterial, and anticancer effects.

• Bacterial lysates - Derived from broken-down bacterial cells, bacterial lysates stimulate the immune system to recognize and combat infections. Recent research indicates that bacterial lysates can reduce the frequency of recurrent respiratory tract infections in children and have positive effects on chronic obstructive pulmonary disease.

• Other metabolites - Gut bacteria produce essential vitamins like B2, B6, folate, B12, and K, along with metabolites from amino acid breakdown that regulate immune, metabolic, and neuronal responses in various body locations.

While much of the research on postbiotic components is based on laboratory findings, the evidence suggests significant potential. Moreover, several clinical studies have demonstrated remarkable outcomes.

Clinical Trials Unveil Impressive Health Benefits of Postbiotics

Human trials indicate that postbiotics can be effective in treating various conditions, including:

• Diarrhea

• Irritable bowel syndrome

• Inflammatory bowel disease

• Allergies

• Respiratory tract infections

• Immune deficiencies

Enhancing Gastrointestinal Symptoms

An analysis of seven randomized controlled trials involving 1,740 children revealed that a specific strain of postbiotic reduced diarrhea duration and lowered diarrhea risk compared to a placebo. In another study, butyrate, a type of SCFA, administered to 2,990 patients with irritable bowel syndrome resulted in significant improvements in abdominal pain severity, flatulence, diarrhea, constipation, urgency for bowel movements, nausea, and vomiting.

In a small study involving 12 Crohn's disease patients, taking butyrate tablets for eight weeks led to remission in seven individuals, with two showing partial improvement.

Alleviating Allergies

A high level of butyrate-producing bacteria in children aged 3 to 15 months was associated with milk allergy resolution by the age of eight. Clinical evidence also supports the use of postbiotics in preventing asthma and wheezing in children. Furthermore, high levels of butyrate-producing bacteria correlated with milder eczema in infants, while bacterial lysates improved atopic dermatitis in children aged 6 months to seven years. Children with seasonal allergic rhinitis experienced reduced symptom severity when taking bacterial lysates compared to a placebo.

Addressing Respiratory Tract Infections

After administering a postbiotic strain to 537 healthy children, the incidence of pharyngitis, laryngitis, and tracheitis decreased compared to a placebo. Seniors taking low or high doses of postbiotics saw a significant reduction in common cold occurrences after five months, particularly in the high-dose group. A systematic review of 22 randomized clinical trials involving 4,571 patients demonstrated that Lantigen B, a bacterial lysate derived from common respiratory infection-causing bacteria, effectively reduced recurrent respiratory tract infections.

Supporting the Immune System

Postbiotics offer remarkable benefits for the immune system by stimulating the innate and adaptive immunity, maintaining immune balance, and modulating immune responses. These immune-boosting properties stem from their ability to enhance regulatory T-cell and anti-inflammatory cytokine production, providing protection against infections and reducing inflammation.

While most evidence comes from laboratory studies, a few human trials support these findings. For instance, a study on twenty healthy young adults showed that a diet high in SCFAs led to changes in B- and T-cell populations in the bloodstream. Another study demonstrated an increase in salivary immunoglobulin A (IgA) levels in older adults consuming postbiotics, highlighting their potential in preventing respiratory infections.

Potential Benefits for Various Health Conditions

Ongoing research on postbiotics and human health is promising, with planned or ongoing clinical trials exploring the immune-modulating effects of preparations like ImmunoFOS and the yeast-based supplement EpiCor. Other postbiotic varieties are being studied for treating obesity, non-alcoholic fatty liver disease, Type-2 diabetes, irritable bowel syndrome, anxiety, acute stress management, influenza, and macular degeneration. These studies suggest that we are only beginning to understand the myriad health benefits of postbiotics.

Incorporating Postbiotics into Your Diet

Increasing your postbiotic levels is achievable through various means, starting with maintaining the health of your gut microbiota. Regular physical activity is one way to achieve this, as exercise positively impacts gut microbial composition and balance. Managing chronic stress, which can harm your gut microbiota, is another effective strategy. Surprisingly, owning a pet can also help, as studies suggest that the bacteria passed on from pets like dogs and cats can enhance your gut microbiota.

However, the most effective way to boost postbiotic levels is through your diet. By consuming prebiotic and probiotic-rich foods and supplements, you can naturally increase postbiotic levels in your gut. Let's explore some dietary recommendations...

Food Sources and Serving Suggestions for Postbiotic Enhancement

Begin by incorporating more prebiotic foods into your diet to set the stage for increased postbiotic consumption. These foods include:

• Vegetables

• Fruits

• Beans, legumes, oatmeal

• Nuts

• Seeds

• Whole grains

Additionally, fermented foods play a crucial role in the diet as they naturally contain probiotics and postbiotics or are enriched with live cultures. Include foods like:

• Natural yogurt

• Kefir

• Kombucha

• Miso

• Tempeh

• Kimchi

• Sauerkraut

• Pickled vegetables

• Sourdough bread

• Some cheeses

Combining Postbiotics with Prebiotics and Probiotics

Remember, consuming prebiotics promotes the growth of beneficial intestinal bacteria and supports probiotic bacteria, which in turn generate postbiotics. This comprehensive approach to gut health can enhance your overall well-being.