Just a few years ago, talking about your gut health outside of the doctor’s office was considered taboo. Now we’re dialed in to our microbiome, swapping recipes for chia-seed-spiked mocktails, and talking openly at the dinner table about bloating. When it comes to actionable, science-based solutions to gut disruptions like bloating, though, social media isn’t king—medical professionals are.
If you’re interested in rebalancing your gut, you’re likely familiar with prebiotics and probiotics, but Jo Woodhurst, director of nutrition and education at Ancient + Brave, says postbiotics should also be on your radar. “Postbiotics are the new frontier in gut health,” the nutritionist tells us. “The more we learn about the microbes that inhabit our gut, the more we understand how they affect our bodies on a systemic level. And it’s not just the gut bacteria that influence our health, but also the compounds they produce: postbiotics, which support our bodies in a variety of ways.”
We dive deeper into the topic below.
What are postbiotics?
“The bacteria in the gut ferments the food we eat, breaking down the fiber and plant compounds, which create by-products and waste,” Woodhurst says. “This is what we collectively call postbiotics. Many of these provide benefits to our health. When our microbiome is healthy and balanced, postbiotics have a profoundly positive effect. In contrast, in dysbiosis, an imbalance between beneficial and potentially harmful gut bacteria, the production of postbiotics can be compromised, contributing to inflammation, immune system weakness, and metabolic dysfunction.”
What is the difference between probiotics, prebiotics, and postbiotics?
“Imagine your gut as a garden,” says Woodhurst. “Probiotics are the plants. Prebiotics are the nutrients that nourish the plants and create the ideal conditions for life to thrive. The more diverse your garden is, the more resilient, beautiful, and healthy it becomes. Postbiotics are what a thriving garden produces: the oxygen released, the fruit, and the way a healthy root system stabilizes and influences everything around it. Postbiotics are the result of a well-maintained microbiome, and they are the means by which your gut communicates with the rest of your body. Take care of the garden, and the benefits will extend far beyond the garden itself.”
What are the different types of postbiotics?
“The family is broad,” Woodhurst. Here are a few of the most readily found ones.
- Short-chain fatty acids (SCFAs): Including butyrate, propionate, and acetate, they are produced by the fermentation of fiber by gut bacteria and are among the most studied postbiotics. Butyrate protects the cells that line the intestine and has potent anti-inflammatory effects. Acetate holds promise for blood-sugar regulation and protection against harmful bacteria. Propionate plays a role in appetite regulation, as research suggests that SCFAs communicate directly with the brain via the vagus nerve.
- Vitamins: Some gut bacteria help synthesize B vitamins (B12, folate, B6) and vitamin K2.
- Enzymes: Produced during fermentation, they support digestion and metabolic functions.
- Peptides and amino acids: These include bacteriocins, natural antimicrobial peptides important for regulation of the microbial environment, and other bioactive peptides with immune and signaling roles.
- Exopolysaccharides: Sugar-based compounds released by microorganisms during fermentation. Research indicates immune-boosting, cholesterol-lowering, and blood-pressure-regulating effects. Kefir, produced by its constituent bacteria, is a good example.
- Indoles and urolithins: Emerging research points to their role in brain health.
The benefits of postbiotics
“Postbiotics are proving to be one of the most important mechanisms through which the gut influences the body,” the nutritionist explains. Postbiotics play a role in:
