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Postbiotics: The Real Benefit of Beneficial Bacteria.
By: Admin On: 21 October 2024
Postbiotics bring all the benefits of good bacteria. Understanding the distinctions between prebiotics, probiotics, synbiotics, and postbiotics is key to optimising gut health.
We are all by now familiar with the concept of gut health, and the importance of looking after our gut microbiome. We understand that the link between food and health is far from simple and that our health is largely governed by the trillions of bacteria inside us. Most of us are on board with the need to increase our intake of friendly bacteria. Many of us now understand that we also need to feed those bacteria with a fibre-rich diet. But how many of us understand why?
Postbiotics are the real benefit behind those beneficial bacteria.
What Are Postbiotics?
A quick Google search will tell you that postbiotics are a magical supplement that will benefit your health. And whilst this is an interesting area of research with potentially huge implications for medical science, this does not tell us the true story of postbiotics.
Postbiotics are the by-products of microbial digestion. A natural product of fermentation, these are the bioactive compounds that the probiotic bacteria produce. The waste products of bacteria, they provide many benefits to our health.
The elements of the gut microbiome work together and support each other. Before we explore the subject of postbiotics further, here's a quick recap.
What is the difference between probiotics, prebiotics, synbiotics, and postbiotics?
Understanding the distinctions between prebiotics, probiotics, synbiotics, and postbiotics is key to optimising gut health.
Probiotics are live beneficial bacteria and yeasts that can be ingested through fermented foods or supplements. They populate your gut with good microbes that support digestion and immunity.
Prebiotics, on the other hand, are types of dietary fibre that feed the beneficial bacteria in your gut. They serve as the fuel that helps these helpful microorganisms thrive.
Synbiotics are a combination of prebiotics and probiotics, designed to synergistically enhance the survival and colonization of probiotics in the gut. Think of them as a one-two punch for gut health, providing both the beneficial bacteria and the nutrients they need to flourish.
Postbiotics are the bioactive compounds produced when probiotics break down prebiotics. These non-living byproducts include substances like short-chain fatty acids, peptides, and enzymes, which contribute to gut and overall health by reducing inflammation, enhancing immune function, and supporting digestion.
Each of these components—prebiotics, probiotics, synbiotics, and postbiotics—plays a unique and integral role in maintaining a balanced and healthy gut microbiome.
Read more about prebiotics and probiotics.
How Do Postbiotics Work?
To understand what postbiotics are, and where they are found, we need to think in terms of fermentation. We already know that our food sources of friendly bacteria (probiotics) are found in fermented foods. So let's start there.
Very simply, fermentation can be thought of as a kind of digestion. The bacteria break down a substance into smaller parts, and as they do this they also produce other substances. These other substances (often considered to be waste products) are known as metabolites.
In the process of fermenting foods, the metabolites produced become part of the end product. Your kefir, kombucha or whatever.
But there is another side to fermentation, and that happens inside the gut. And it is where the real magic begins.
Although the gut microbiome gets busy at the mere idea of food and plays an important role across the entire digestive process, much of the benefit of postbiotics happens in the large intestine, which is where the final journey of food through the digestive tract plays out. It is also where our old friend fibre takes centre stage.
As something that passes through the gut undigested, we have long overlooked the true nutritional value of fibre. However, the rising interest in gut health and the value of eating prebiotic foods has made us aware that fibre does far more than simply keep things moving along. Although to be clear, this does remain a vital part of our digestive health.
So, prebiotics. Insoluble fibre that provides food for our probiotic bacteria. These fibres pass through to the colon largely unchanged. Ready to be fermented. The same rules apply as they did before in our fermented foods. But now they are happening inside our body, where those useful metabolites can do their work directly.
Examples of Postbiotics
The metabolites (postbiotics) produced by your gut flora are not a random free-for-all. Specific probiotic bacteria will produce specific postbiotic compounds. There is some crossover, but for the most part, they all come with specific jobs to do. Some of these are outlined below.
Short Chain Fatty Acids
Short chain fatty acids (SCFAs) are just one type of postbiotic produced during the fermentation of dietary fibres by gut bacteria. Some of the primary SCFAs include acetate, propionate, and butyrate. These compounds are incredibly beneficial to your health and play a variety of roles within your body.
For instance, butyrate is known for its ability to improve gut barrier function and serve as an energy source for colon cells, helping to maintain the integrity of the gut lining. Acetate can influence lipid metabolism and propionate has anti-inflammatory properties and may help regulate glucose homeostasis.
SCFAs also contribute to lowering the pH of the colon, which can inhibit the growth of harmful bacterial pathogens.
Neurotransmitters
Among the neurotransmitters produced in the gut, serotonin is one of the most notable. In fact, about 90% of the body's serotonin is made in the digestive tract. Serotonin is key for regulating mood and sleep.
Another important neurotransmitter produced in the gut is gamma-aminobutyric acid (GABA), which helps calm nervous activity. GABA can help soothe the nervous system and promote relaxation. Additionally, dopamine, another neurotransmitter that plays a role in motivation and pleasure, is also partially produced in the gut.
Overall, the production of these neurotransmitters by your gut microbiota can profoundly influence your mental health and well-being, showcasing the deep connection between your gut and brain.
Vitamins
Gut bacteria also synthesise essential vitamins. Among these vitamins, Vitamin K is a standout player.
Specifically, Vitamin K2 is produced by gut bacteria and is crucial for blood clotting and bone health.
Additionally, various B vitamins are also synthesized by gut microbiota. For instance, Vitamin B12, which is essential for nerve function and the production of DNA and red blood cells, can be partially produced by gut bacteria. Other B vitamins produced include Biotin (B7), which helps in the metabolism of fats, carbohydrates, and proteins, and Folate (B9), which is crucial for DNA synthesis and repair.
Enzymes
Postbiotic enzymes produced by gut bacteria play various important roles in maintaining health and supporting digestion.
One such enzyme is lactase, which is responsible for breaking down lactose, the sugar found in milk and dairy products.
Lipase is an enzyme produced by gut bacteria that helps digest fats by breaking them down into fatty acids and glycerol, which are easier for your body to absorb.
These are two examples of valuable enzymes produced by the gut bacteria.
Are dead probiotics beneficial?
There is some contention over the fact that not all live bacteria make it to the gut intact. And, in the case of sourdough bread (which is a prebiotic, not a probiotic food) the bacteria do not survive the cooking process. (The pre and postbiotic benefits of sourdough bread are actually quite unique, but that's another story for a different time.)
Yet these dead bacteria, whole or fragmented, act as food for the live bacteria and create conditions in which the gut bacteria can thrive. They also come under the collective term postbiotics.
Which Foods Are Postbiotics?
To think of postbiotics in terms of foods, or even supplements, is perhaps missing the point. Whilst probiotic food may contain a range of beneficial compounds beyond that of live bacteria, the real magic happens inside of us.
By including a wide range of both probiotic foods (live bacteria) and prebiotic foods (fibre to feed them with) you will unlock the benefits of postbiotics.
'Wide range' is the key factor here. The more diverse your diet, the more diverse your microbiome and the specific postbiotics they can produce.
As we have seen, understanding the roles of probiotics, prebiotics, and postbiotics highlights the intricate and fascinating interplay within our gut. While probiotics introduce beneficial bacteria and prebiotics feed these helpful organisms, postbiotics emerge as a valuable byproduct, supporting gut health and overall well-being.
Emphasising a diverse diet rich in various probiotic and prebiotic foods can significantly enhance the diversity of your gut microbiome, ultimately unlocking the myriad benefits of postbiotics. By nurturing this internal ecosystem, you can foster a healthier, more balanced digestive system, contributing to improved health and vitality.
Explore our different flavours of award-winning raw organic kombucha and start your gut health journey today. Or read more in our informative guide to gut health.