Postbiotics: what are they and why do we need them?

Today, the scientific community is receiving more and more data on the importance of microorganisms for the intestine and health, and beautiful jars with useful microorganisms are sold not only in pharmacies, but also in supermarkets. Manufacturers advertise them, promising instant miraculous results, but often do not even specify the composition and do not give instructions for use.

How to understand the variety of supplements, what are postbiotics and how do they differ from the already familiar to us pro- and prebiotics? We will answer all these questions in clear language.

What are postbiotics?

Let's start with the basics — definitions to help you understand the contents of supplements and products:

• PrObiotics are live bacteria that support gut and whole body health by converting dietary fibre into compounds that are good for us.
• PrEbiotics are fibres (fibre) that serve as a nutrient for the gut microbiome (about 100 trillion microorganisms). Their composition determines our behaviour, thinking, immunity, metabolism, digestion and the likelihood of developing a host of diseases, including some cancers.
• Postbiotics are bioactive compounds produced by gut microorganisms during the breakdown or fermentation of prebiotics.

A huge percentage of the benefits we get from pre and probiotics are due to the production of postbiotics.

Many types of these compounds are known today:

• Short-chain fatty acids (SCFAs) are a source of energy for the epithelial cells lining the GI tract, which provide nutrients to beneficial bacteria and participate in the production of mucus that protects the intestinal walls.
• Lipopolysaccharides are some of the most powerful activators of the immune system.
• Exopolysaccharides play an important role in the immune system's ability to recognise cells and fight off exposure to toxic compounds and the effects of antibiotics.
• Bacterial lysates, or fragments of intestinal bacteria.
• Supernatants — a mixture of compounds produced by beneficial bacteria and yeast.
• Enzymes — substances that speed up chemical reactions.
• And other metabolic products of microorganisms, including vitamins and amino acids.

What are the benefits of postbiotics?

Postbiotics, derived from the breakdown of dietary fibre and sold in supplement form, are really good for our health:

Boosting immunity

• Short-chain butyrate (butyric acid) stimulates the production of immune cells in the gastrointestinal tract that control the activity of our natural defences.
• Bacterial supernatants accelerate the production of anti-inflammatory cytokines that reduce the severity of inflammation and prevent the immune system from attacking cells or various compounds.

Evidence from studies on adults shows that post-biotics can actually boost the immune system and help us fight off infections, including the common cold. Taking supplements containing them daily reduces the risk of respiratory infections and stimulates the production of antibodies that protect us from dangerous microorganisms and substances.

Relief of digestive problems

• Short-chain fatty acids can alleviate the symptoms of ulcerative colitis and Crohn's disease, inflammatory bowel diseases (IBD) that cause a lot of discomfort to their owners.

Typically, the bodies of people with IBD produce fewer short-chain fatty acids such as butyrate, which regulates immune function and reduces the severity of inflammation in the digestive tract. According to research, taking butyrate can significantly relieve symptoms of Crohn's disease and ulcerative colitis.

Prevention and treatment of diarrhoea

An analysis of data from more than 1700 children proved that postbiotics significantly:

• reduce the duration of diarrhoea;
• prevent not only defecation disorders, but also pharyngitis and laryngitis — inflammation of the back wall of the pharynx and the mucous membrane of the larynx.

Postbiotics are equally effective against antibiotic-induced diarrhoea and are better than probiotics for chronic faecal diseases. They also show excellent results in irritable bowel syndrome: they significantly reduce the frequency of defecation, abdominal pain and bloating, and improve quality of life.

Allergy Efficacy

• Postbiotics can reduce the severity of atopic dermatitis, an inflammatory skin lesion caused by the immune system attacking the body's own tissues.

Weight Control

• Some postbiotics, such as short-chain fatty acids, promote weight loss by suppressing feelings of hunger.

Sugar Control

• Studies have shown that butyrate improves blood sugar control. These properties are especially important for people with diabetes, whose bodies are unable to transport glucose from the blood to tissue cells for energy.

Anti-tumour properties

• According to animal and human cell experiments, postbiotics can inhibit the growth and spread of some tumour cells, including colon and stomach cancer cells.

Sometimes perceived better by the body than probiotics

• There is a more important benefit that cannot be ignored. Probiotics, or live bacteria, are beneficial for many people, but the preparations and products containing them are not suitable for everyone. If a person doesn't tolerate them well, post-biotics may be a better option.

Side Effects of Postbiotics

These compounds are safe for a healthy person. Unpleasant symptoms may occur when taking probiotic supplements that stimulate the production of postbiotics. These symptoms include abdominal bloating and discomfort, which usually go away as the body adapts to changes in the composition of the gut microbiota.

However, immunocompromised people are advised to monitor their diet and not to experiment, as there is an increased chance of serious side effects. Pregnant women, children, people with digestive diseases, cardiovascular disease and people who have recently undergone surgery may be at particular risk.

How do I get postbiotics?

Unlike probiotics and prebiotics, postbiotics are not yet available in conventional supermarkets, but they can be found in health food shops and on marketplaces. They can be sold as dietary supplements.

You can also increase their production on your own. It is enough just to add to your diet foods, the breakdown of which the body produces postbiotics.

Prebiotics are found in foods high in fibre, such as whole grains and vegetables: oats, barley, flax seeds, seaweed, onions, leeks, chicory root, garlic and asparagus.

Probiotics are not only found in supplements, but also in yoghurt with live cultures, sauerkraut, kefir, kimchi, tea mushroom drink and miso.

How to choose the best postbiotic?

As with any drug, there is no such thing as a "best" postbiotic. Simply because every person, their body and needs are unique. Different products and supplements suit and benefit each of us.