If you Google the term "postbiotic supplements," the search engine will return 139,000 results as of this writing. By contrast, it returns 188,000,000 results for "probiotic supplements" and 32,600,000 for "prebiotic supplements."
These numbers suggest that, when it comes to gut health, postbiotics get less attention than probiotics and prebiotics. Some folks have never even heard of postbiotics, let alone considered ditching their probiotics and prebiotic supplements for them.
But that's all about to change as more people become aware of emerging research suggesting that postbiotics are more critical than probiotics and prebiotics when it comes to supporting the gut microbiome. Indeed, studies indicate that the health benefits commonly attributed to prebiotics and probiotics result from postbiotics. In addition, postbiotics provide a wide variety of health benefits that other biotics don't.
1. Easier to digest
A common complaint from those who take prebiotics and probiotics is the gas and bloating they experience, which comes from bacterial fermentation of fiber in the lower colon.
But guess what? Postbiotics bypass the fermentation process, delivering the compounds directly to your colon so they can go to work immediately to improve your gut and overall health. No gas or bloating is required.
2. Safer for some people than probiotics
Since postbiotics are nonliving, they are safer than active probiotics for immunocompromised individuals who cannot ingest active, living cultures.
According to the National Center for Complementary and Integrative Health (NIH):
"The risk of harmful effects from probiotics is greater in people with severe illnesses or compromised immune systems…Possible harmful effects of probiotics include infections, the production of toxic substances by the probiotic microorganisms, and the transfer of antibiotic-resistance genes from probiotic microorganisms to other microorganisms in the digestive tract.
3. Longer shelf life than probiotic supplements
Because postbiotic supplements don't contain live organisms, they are more stable than probiotics. Therefore, postbiotics have a longer shelf life than probiotics. In addition, the manufacturers can store and transport postbiotics at higher temperatures than probiotics.
4. Better at boosting the immune system
Postbiotics certainly play a significant role in human health, as they boost immunity. Many people use probiotics to support their immune systems, but research indicates that postbiotics are a better option. Several postbiotic metabolites have been shown to boost immunity.
Among them is butyrate, which has been shown to stimulate the production of regulatory T cells in the colon. Regulatory T cells manage the degree of the body's immune response.
Butyrate can also help your gut cells grow, filling in the holes so toxic chemicals can't get into your bloodstream and cause an immune response and inflammation.
Other postbiotics, such as bacterial cell wall fragments and supernatant, can cause a rise in the production of anti-inflammatory chemicals called cytokines, which assist in reducing inflammation and enhancing the immune system.
In a study published in 2022, researchers pointed out that certain postbiotic compounds may promote the system's immune function by enhancing communication between the gut microbiome and the immune cells.
5. May control the growth of cancer cells, especially in the colon
Several postbiotic metabolites appear to have anti-cancer properties.
For example, numerous studies suggest that butyrate may reduce your risk of developing colon cancer. How? It has been clinically demonstrated that butyrate can induce "cell suicide" in the colon, resulting in the death of cancer cells. Additionally, it can protect the colon's lining, which can help maintain a healthy colon and prevent colon cancer.
6. Helps reduce the symptoms of digestive system disorders
Millions of people suffer from digestive disorders today. For example, more than 1 million Americans have inflammatory bowel disease (IBD), a term used to define disorders characterized by persistent (chronic) inflammation of the tissues of the digestive tract.
The most common forms of IBD are Crohn's disease and ulcerative colitis.
Researchers suggest that postbiotics, especially short-chain fatty acids, may help improve inflammatory bowel disease symptoms.
This is because the digestive tract of individuals with IBD typically produces fewer short-chain fatty acids, such as butyrate, which regulate immunity and inflammation. Among other things, butyrate plays a role in activating immune cells that reduce inflammation.
In a small study of 13 participants with mild to moderate Crohn's disease, taking 4 grams of butyrate daily for 8 weeks was associated with 53% clinical improvement and complete remission.
7. May help manage weight
Many people struggle with weight issues. Unfortunately, data shows that more than 73 percent of adults in the U.S. are overweight or obese, which increases the risk for type 2 diabetes, heart disease, cancer, fatty liver disease, and other health conditions.
Research suggests that specific postbiotic metabolites like butyrate may be crucial to weight management. For example, according to a review published in 2015, short-chain fatty acids have been found to suppress appetite, reduce food intake, and boost metabolism in human
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