What Are Postbiotics? Health Benefits and Side Effects
The microbiome of your body is a delicate balance of good and bad microbes. They cooperate to keep your health intact. You will notice any imbalance between the healthy and evil bacteria.
Your microbiome is made up of bacteria, fungus, viruses, and protozoa. Your microbiome is distinct because each person has a particular combination of bacteria. It is challenging to tackle issues with your microbiota because of its uniqueness.
Dysbiosis
Dysbiosis, or an imbalance in your microbiome, can lead to serious problems. Dysbiosis may result in:
- unexpected allergies
- autoimmune conditions (inflammatory bowel disease or type 1 diabetes)
- Cancer
- Psychiatric conditions
Probiotics
Good bacteria make up probiotics. You may have too many harmful bacteria when you become ill.
Probiotics aid in the fight against harmful microorganisms while you recover.
You can use probiotic pills to adjust your microbiome if it is out of balance. A balanced diet offers enough beneficial bacteria to keep your microbiome in excellent shape. Before acquiring supplements, make sure your diet is sufficient.
Prebiotics
Your body’s microbes require food to survive. Prebiotics, which include complex carbohydrates like inulin, pectin, and starches, provide food for probiotics.
Postbiotics
Probiotics produce postbiotics because of eating prebiotics. They both aim to preserve your microbiome. Compared to probiotic pills, postbiotics are safer and more in charge of how they accomplish their purpose.
Influencing factors for your microbiome: The microbiome of the majority of humans is in a balanced state. Your microbiome, age, lifestyle, and environmental factors can all have an impact on how stable your microbiome is. To restore the equilibrium of your microbiome, you can take probiotics and postbiotics.
How do postbiotics work?
Postbiotics are bioactive substances created when probiotic bacteria, the beneficial bacteria in your stomach, feed on diverse prebiotic foods like fibers in your colon.
Although these bioactive substances are thought to be the by-products of probiotic bacteria, they have many positive health effects on your body.
This is because postbiotics are the source of many of the health benefits associated with prebiotics and probiotics.
Postbiotics come in a variety of forms:
- Short-chain fatty acids
- lipopolysaccharides
- exopolysaccharides
- exopolysaccharides
- cell wall fragments
- bacterial lysates (a mixture made from bacterial components)
- Cell-free supernatants (a mixture of compounds produced by bacteria and yeast)
- many other metabolites, including vitamins and amino acids
Because postbiotic supplements are more recent than prebiotics and probiotics, they are not as widely available yet.
However, certain health food stores and online retailers sell them. Alternatively, as postbiotics are the by-products of prebiotics and probiotics, you can increase the number of postbiotics in your body by consuming more of these foods and organisms.
Benefits of postbiotics for health
Postbiotics are not a brand-new idea, but they have been around for a while and have been associated with several health advantages.
- Perhaps enhances the immune system
Postbiotics may help boost your immune system by having certain qualities.
For instance, short-chain fatty acid butyrate, a postbiotic, can promote the development of regulatory T cells in your intestine. These cells assist in regulating the strength of your body’s immunological response.
Other postbiotics can stimulate the production of cytokines, which are anti-inflammatory chemical messengers that aid in reducing inflammation and promoting immunological responses. Examples include cell wall fragments and supernatant from healthy bacteria.
More than 1 million Americans suffer from inflammatory bowel disease (IBD). Postbiotics, such as short-chain fatty acids, may aid persons with mild to severe Crohn’s disease or ulcerative colitis, two kinds of IBD, by reducing their symptoms, according to research.
Short-chain fatty acids like butyrate, which control immunity and inflammation in the digestive system, are typically produced in lower amounts in the guts of people with IBD. For instance, butyrate contributes to the immune system’s activation, which lowers inflammation.
4 grams of butyrate taken daily for 8 weeks by 13 patients with mild to moderate Crohn’s disease led to clinical improvements and remission in 53% of participants, according to short research. Studies from the 1990s and earlier on postbiotics and IBD suggest that short-chain fatty acids like butyrate may lessen ulcerative colitis symptoms.
- May aid in treating and preventing diarrhea
Postbiotics might assist in preventing and treating diarrhea, according to research.
For instance, a review of seven studies involving 1,740 kids discovered that postbiotic supplementation significantly decreased the length of diarrhea and was superior to placebo treatments in preventing diarrhea, pharyngitis, and laryngitis.
Postbiotic supplementation was also found to be significantly more efficient than a placebo at preventing antibiotic-associated diarrhea, according to an analysis of 23 studies involving 3,938 kids. In a small 2003 research, 137 persons with persistent diarrhea received treatment for 4 weeks with either a probiotic or postbiotic supplement. By the end of the research, it had been established that the postbiotic supplement was superior to the probiotic in treating diarrhea.
Additionally, a 4-week trial of 297 persons with IBS (irritable bowel syndrome) discovered that using a postbiotic pill decreased their frequency of bowel movements, bloating, and pain while also enhancing their quality of life.
Added potential advantages
- Can help you with your allergies
Postbiotics have been linked to several additional recently discovered health advantages, although further research is required to ascertain their full scope. Allergy relief according to research on 34 adults with atopic dermatitis (eczema), the severity of the condition was lessened by taking a postbiotic supplement for 8–12 weeks. Comparatively, the placebo group experienced no advancements.
- It may help with weight loss
According to certain research, postbiotics like short-chain fatty acids may promote weight loss by reducing the signals that cause hunger.
- It may aid in reducing heart disease risk
Butyrate reduces blood pressure and represses genes involved in cholesterol synthesis in research on animals.
- It may aid in controlling blood sugar levels
According to studies, butyrate may aid in controlling blood sugar levels.
- Have potential anti-tumor effects
Postbiotics may contain properties that assist inhibit the growth and spread of various cancer cells, particularly colon and stomach cancer cells, according to some test-tube and animal studies.
- tolerable than probiotics
Consuming probiotics cause your body’s population of helpful bacteria to rise. Postbiotics may be a better option because some people may not handle probiotics well.
Drawbacks and safety
In healthy individuals, postbiotics are typically regarded as safe and well-tolerated.
You can suffer digestive side effects including gas, bloating, and mild stomach discomfort if you are using a probiotic supplement to boost your postbiotic synthesis. Once your body adjusts, these symptoms typically go away. However, certain individuals should refrain from consuming meals high in probiotics to raise their postbiotic levels.
Due to their weakened or damaged immune systems, these groups may be more susceptible to an unfavorable reaction:
- individuals who have just had surgery
- persons with structural heart problems
- those who have digestive system issues
- expectant mothers
- children
Before taking a postbiotic supplement, like with any dietary supplement, it is crucial to check with a healthcare provider, especially when you have any underlying medical conditions or are taking any medications. Before taking a postbiotic supplement, like with any dietary supplement, it is crucial to check with a healthcare provider, especially when you have any underlying medical conditions or are taking any medications.
Are Postbiotics on Your Mind?
Postbiotics are available in food and dietary supplements. Some people may experience harm from supplements. Consult your doctor before purchasing probiotic or postbiotic supplements on your own.
The bacteria in your microbiome are influenced by genetics, environment, age, medication, and many other factors. Although some diets and supplements might not be right for you, some foods can boost the postbiotics in your microbiome.
Change your diet gradually. A healthy diet is the greatest approach to balancing your microbiome. Your probiotic bacteria will make postbiotics for you if you feed them the correct kinds of meals. A high-fiber diet, if possible, can help your microbiota. Whole grains, legumes, fruits, and vegetables are important sources of fiber.
The foods listed below also have prebiotics, which nourish your microbiome:
- Garlic, Onions, Leeks, Asparagus, Bananas, Seaweed
- When making dietary changes, introduce new items gradually. Prebiotic food overconsumption might result in bloating and gas. Extreme dietary changes should be avoided by those who have digestive disorders.
- While consuming probiotic-rich meals, the number of postbiotics in your body will not necessarily grow, therefore use caution when consuming probiotic supplements.
