Postbiotics Are Important for Gut Health, but Do You Need a Supplement? Health Experts Weigh In

Your gut is teeming with trillions of beneficial live bacteria. These bacteria also produce substances that happen to do great things for your health. Say hello to postbiotics, the latest craze in gut health. 

Postbiotics might sound new to some, but they’ve been used in Japan for over a century, where they’re sold as supplements and added to foods and drinks like juice, pancake mix, soup, ice cream and popcorn. And over the past few years, they have been expanding globally, with worldwide postbiotic supplement sales projected to nearly triple by 2034.

So, what exactly are postbiotics, and are they right for you? Here’s what you need to know, plus the best ways to get them.

What Are Postbiotics?

Your good gut bacteria work hard to keep you healthy. One important way they do this is by producing health-promoting compounds like short-chain fatty acids, B vitamins, enzymes and amino acids, aka postbiotics (their name literally means "afterlife"). All of these compounds positively impact your health. Amino acids, for instance, are the building blocks of protein, while B vitamins help you feel energized and support everything from your brain health to your immune function and digestion. 

Officially speaking, the International Scientific Association of Probiotics and Prebiotics defines postbiotics as “a preparation of inanimate microorganisms and/or their components that confers a health benefit on the host.” So unlike probiotics (good bacteria), which are alive, postbiotics are dead. “But just because they are without life, does not mean that they cannot have a health impact,” says Colin Hill, Ph.D., a professor of microbial and food safety at University College Cork, Ireland. “For example, many vaccines are inanimate versions of viruses, but they can still interact with the immune system and provide protection against infection.”  

You can get postbiotics in two different ways. The first is by eating certain foods that coax your gut microbes into producing postbiotics (more on this soon). Alternatively, you can always pop a supplement.  

Health Benefits

Since 2020, research on the health benefits of postbiotics has exploded. But since much of it has been conducted on animals or in cells, it’s too soon to take all the health claims at face value. For now, the strongest data points to postbiotics’ ability to improve immune and digestive health. More specifically, postbiotics have been shown to improve the maturation of your immune system and support your intestinal barrier, preventing germs from entering your bloodstream. 

While more research is needed, some additional emerging health benefits of postbiotics include:

•  Allergy symptom relief
• Less asthma-related wheezing
• More efficient glucose (sugar) metabolism
• Less inflammatory bowel disease-related inflammation
• Protection from colon cancer
• Better heart health

“Postbiotics can be particularly beneficial for individuals with specific health concerns, such as digestive disorders or immune deficiencies, as they can help modulate the gut microbiota and promote a healthy inflammatory response,” says Chelsea LeBlanc Jones, RDN, LD, owner of Chelsea LeBlanc Nutrition.

How to Add Postbiotics to Your Diet

“You can increase your body’s internal postbiotic production by eating more probiotic- and prebiotic-rich foods,” says LeBlanc Jones. How does that work? The friendly bacteria in your gut love to munch on fiber-rich prebiotics for food. And the more prebiotics they eat, the more they grow and multiply. But these friendly bugs don’t live forever, and when they die, they release byproducts, namely postbiotics. So, eating prebiotic-rich foods is also key to producing more postbiotics. Some of the top prebiotic foods to include are:

• Onions
• Garlic
• Almonds
• Artichokes
• Chia seeds
• Flaxseeds
• Dandelion greens
• Oats
• Barley 

That’s not the only way to bump up your postbiotic reservoir. “Eating more fermented foods can also help,” says Patricia Bannan, M.S., RDN, a Los Angeles-based nutritionist and author of From Burnout to Balance. “Fermented foods like sauerkraut, kimchi, yogurt, kefir, tempeh, miso and sourdough bread are all rich in inactivated microbial cells and their components and metabolites.” Plus, probiotic-rich yogurt and kefir provide additional live bacteria that generate even more postbiotics. 

Do You Need a Postbiotic Supplement?

As helpful as prebiotic and probiotic foods may be, it’s currently unclear exactly how much—or which types—of postbiotics will produced. “I’m always a supporter of food first, when possible, but someone’s overall needs and lifestyle need to be considered, and sometimes a mix of food and supplements is best,” says Bannan. “While obtaining postbiotics from food sources is ideal for most people, supplements can offer a more concentrated and reliable dosage, especially for people looking to target specific health concerns or support immune function more effectively.” Hill agrees. “Very often, supplements provide a simple and convenient way to ensure a person is getting the appropriate postbiotic dose, but there is no reason postbiotics in foods or a combination of the two would not prove equally effective,” adds Bannan.

However, supplements are not always accessible or budget-friendly. So, should you pay up? Despite the potentially higher price tag, Bannan says that postbiotic supplements might be worth the investment, particularly for individuals seeking targeted support for immune function or specific health conditions. “However, for everyday use, it's essential to weigh the cost against the perceived benefits and consider incorporating them into a comprehensive approach to health and wellness.”

Potential Downsides and Precautions

In addition to the price and your medical condition, there are other things to keep in mind when it comes to supplements. “Postbiotic supplements are generally safe and well-tolerated,” says LeBlanc Jones. “However, it’s important to remember that supplements aren’t regulated by the Food and Drug Administration, so if you’re considering a supplement, make sure it’s third-party tested and follow the instructions provided by the manufacturer.” 

At the same time, keep in mind that postbiotic research is still in its infancy. “A reputable company should only use the term ‘postbiotic’ if they have demonstrated a health benefit in a properly conducted trial,” says Hill. So before choosing a supplement, make sure there’s lots of research to back up any health claims made for the product. LeBlanc Jones adds that consulting a registered dietitian or other health care provider can help you decide if a supplement is right for you. 

The Bottom Line

“If you feel you’re eating a well-balanced diet but are dealing with IBS [irritable bowel syndrome] or getting the sniffles more often than most people, a postbiotic might be worth a try,” says LeBlanc Jones. As promising as postbiotics are, remember that this is still a relatively new field of research, and there’s much more we don’t know. And if your diet lacks pre- and probiotic foods, you can start by slowly incorporating them into your rotation. LeBlanc Jones additionally advises talking to your health care provider to tailor a plan that fits your goals and wallet.