Unlike prebiotics which are found in high-fibre foods and feed good bacteria in our guts, and probiotics \u2013 the beneficial live bacteria found in foods and supplements \u2013 postbiotics are bioactive compounds produced by those live bacteria after prebiotic fibre is fermented in the gut. They are essentially the end products of probiotic activity. <\/p>\n
However, despite being the end product, studies show<\/a> that postbiotics are valuable and support good gut health which can in turn support immune function, hormone health and mental health. <\/p>\n Nutritionist and epigenetic expert Natasha Draycott<\/a> explains that our bodies usually make enough postbiotics on their own but that postbiotic supplements are particularly beneficial to those who might not make enough postbiotics naturally. <\/p>\n \u201cIf you don\u2019t eat much fibre, have taken antibiotics, or struggle with gut issues, you may not have enough postbiotics, but ideally, your body should be able to make plenty on its own,\u201d she says.<\/p>\n Draycott\u2019s advice is to ensure you have the foundations of a healthy lifestyle in place first before considering postbiotic supplements. <\/p>\n She advises: \u201cEat a diet rich in plants and healthy fats (like olive oil, avocado, nuts and oily fish), along with good sleep, regular movement, and keeping alcohol low, because these habits support a healthy gut microbiome, which in turn helps your body produce its own beneficial postbiotics.\u201d <\/p>\n What are postbiotics, and who can take them?<\/p>\n \u201cPostbiotics are the beneficial compounds produced when our gut bacteria ferment fibre and other nutrients,\u201d says nutritionist Jessica O’Dwyer<\/a>. \u201cIn other words, they\u2019re the bioactive substances left behind after probiotics (live bacteria) do their work. These include short-chain fatty acids like butyrate, as well as peptides and enzymes, which directly influence our gut health.\u201d<\/p>\n O’Dwyer adds that anyone can benefit from postbiotics in theory, but especially those with existing gut conditions. \u201cPostbiotics are particularly supportive for individuals with gut barrier dysfunction, inflammation, poor immune regulation, or if you have IBS or SIBO, and can\u2019t tolerate live probiotics,\u201d she says. <\/p>\n Postbiotics are gentler on the stomach than probiotics, making them suitable for a wider range of people. However, nutritional therapist Ruchi Bhuwania Lohia<\/a> says that they\u2019re not totally safe for everyone and that if you\u2019re considering taking this kind of supplement, you should always seek advice first. <\/p>\n \u201cPostbiotics safety data is limited for severely immunocompromised individuals, critically ill patients, or those with unstable autoimmune conditions. In these situations I would recommend seeking guidance from a qualified healthcare professional,\u201d she advises.<\/p>\n What are the different types of postbiotics?<\/p>\n Postbiotics can come in multiple forms depending on the compounds produced after probiotic fermentation has taken place and each has its own benefits for gut health. <\/p>\n \u201cShort-chain fatty acids are the main ones, such as butyrate, acetate and propionate,\u201d says O\u2019Dwyer. \u201cThey nourish the gut lining, regulate inflammation and support our metabolic health.\u201d Draycott adds that you can boost your own butyrate production by eating plenty of fibre-rich foods such as oats, beans, lentils, onions, garlic and bananas.<\/p>\n \u201cSome postbiotic supplements are made by taking beneficial bacterial or yeast strains and then heat-treating them, so the organisms are no longer alive. Even though they\u2019re inactive, they can still benefit the gut lining and immune system,\u201d continues Draycott.<\/p>\n Bhuwania Lohia explains that these benefits are delivered through components of cells, like cell wall molecules, which then work to support our immune system and gut barrier. \u201cFor example, heat-inactivated Lactobacillus strains have been used to regulate immunity and strengthen intestinal health,\u201d she says. <\/p>\n open image in gallery<\/p>\n Friendly live bacteria is referred to as a probiotic, but once the bacteria is dead, it’s called a postbiotic (Getty Images)<\/p>\n What are the benefits of postbiotics?<\/p>\n As with all biotics, postbiotics can directly help to support a stronger and healthier gut microbiome, which has a knock-on effect on our skin, brain and immune system. Ultimately how far they can benefit you comes down to your diet, your personal health profile and the specific supplements you choose to take, but studies are promising so far.<\/p>\n![\"Friendly](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/01\/iStock-2200416952.jpg\")
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