What are Postbiotics and how can they help with gut health

Examples of postbiotics include short-chain fatty acids (or butyrate), acetic acid (or acetate), and propionic acid (or propionate).

These molecules are produced when the good probiotic bacteria break down the dietary fiber in foods such as fruits, vegetables, legumes, and grains.

These biosynthetic molecules are important for the gut microbiota. Healthy probiotic bacteria depend on these short chain fatty acids in our gut.

And some types of probiotics can help reduce “bad” bacteria. For example, probiotic bacteria (such as Lactococcus lactis) produce special substances known as bacteria, which can prevent pathogens such as Escherichia coli from colonizing the intestine. This process is known as “anti-colonialism”.

Gut microbes degrade complex carbohydrates through microbial fermentation.

Microbial fermentation of plant foods (rich in polyphenols) in particular generates the production of postbiotic phenylacetic acid. And this vital substance can reduce the growth of pathogens harmful to the body.

But not all bosbiotics are “champions”.

One type of postbiotic is bile acids, which are produced when we eat a lot of foods rich in fat. Bile acids have been linked to inflammation and colon cancer.

Maintaining a high-protein, low-carb diet for the long term often means people don’t get enough fiber, which is linked to an increased risk of colon cancer. This could be due to the production of harmful vital substances such as bile acids.

Our recent research (led by my colleague Kayla Jay at the University of Western Sydney, Australia) has found promising results among short-chain fatty acids – especially butyrate – in fighting breast and colorectal cancer cells in laboratory studies.

A clinical study showed that patients with colorectal cancer produced significantly lower levels of short-chain fatty acids in the intestine compared to healthy participants.

Another study found that the number of short-chain fatty acid-producing bacteria was low in premenopausal breast cancer patients.

Cell and animal studies have also concluded that post-butyrate can aid in chemotherapy to achieve better results against breast cancer and regulate the immune system.

As reported in epidemiological studies, a diet rich in fiber, especially whole grains, may reduce the risk of colorectal cancer.

This is mainly because a high-fiber diet leads to the production of short-chain fatty acids in the colon.

The solution is dietary fiber.

Women and men should consume at least 25 and 30 grams of fiber, respectively, per day. But not everyone respects this recommendation.

The best way to increase your level of good postbiotics is to eat more vegetables, fruits, vegetables, whole grain bread, nuts and seeds.

Jerusalem artichokes, garlic, onions, leeks, and asparagus are great prebiotic vegetables.

A diet rich in fruits and vegetables increases levels of postbiotics, such as short-chain fatty acids, in the gut. It also helps reduce bile acids.

Gut health is all about diversity, which means that eating a variety of fruits, vegetables, legumes, and whole grains helps keep your gut microbiome healthy.

You can also include fermented foods in your diet, such as sauerkraut and kimchi. These fermented foods contain prebiotic fiber and live probiotic bacteria, which can help produce healthy postbiotics in the gut.

Of course, more research is needed. But to ensure good gut health, you must include plenty of fruits and vegetables in your diet.

* Deep Jyoti Bhuyan is a researcher at Western Sydney University in Australia.