Postbiotics are beneficial compounds produced by your gut bacteria when they ferment dietary fibre. Among the most important are short-chain fatty acids (SCFAs)—acetate, propionate and butyrate—which help support gut health, immune function, metabolism and overall wellbeing.
Most people have heard of probiotics and prebiotics. Probiotics are the beneficial bacteria that live in your gut, while prebiotics are the types of fibre that feed them. But there’s another important piece of the puzzle that often gets overlooked: postbiotics.
Rather than being bacteria themselves, postbiotics are the beneficial compounds created when healthy gut bacteria break down the fibre you eat. These compounds are increasingly being studied for their role in digestive health, inflammation, metabolism and even healthy aging.
Scientists use a very specific definition of “postbiotics,” while many healthcare professionals use the term more broadly to describe the beneficial compounds produced by healthy gut bacteria.
For simplicity, we’ll use the broader definition in this article.
One of the most important groups of postbiotics is short-chain fatty acids (SCFAs), which are produced when gut bacteria ferment dietary fibre in the large intestine.
The three primary SCFAs are:
Although butyrate receives much of the attention, all three work together to support a healthy gut microbiome.
Among the short-chain fatty acids, butyrate has been studied extensively because of its important role in maintaining the health of the intestinal lining.
Research suggests butyrate may help:
While research continues to evolve, scientists increasingly recognize butyrate as one of the key compounds linking the gut microbiome to overall health.
Importantly, this doesn’t mean butyrate is a miracle molecule or a cure for disease. Rather, it’s one example of how your gut bacteria can influence many aspects of health through the compounds they naturally produce.
Your body doesn’t produce butyrate on its own.
Instead, beneficial bacteria living in your colon create it by fermenting dietary fibre that your digestive system cannot break down.
These fibres include:
Several beneficial bacterial groups are well known for producing butyrate, including species within Faecalibacterium, Roseburia and Eubacterium.
If these bacteria are present in lower numbers, increasing fibre intake alone may not produce the same amount of butyrate as someone with a healthy population of butyrate-producing microbes. This helps explain why individuals can respond differently to similar diets.
The good news is that many daily habits can help support a healthy community of SCFA-producing bacteria.
Different bacteria prefer different types of fibre.
Aim to include a wide variety of plant foods throughout the week, including:
Greater dietary diversity helps support a more diverse gut microbiome.
Resistant starch is one of the favourite fuel sources for many butyrate-producing bacteria.
Good sources include:
Foods naturally rich in inulin include:
A sudden increase in fibre can sometimes cause bloating or digestive discomfort.
Increasing your fibre intake gradually while drinking adequate water gives your gut microbiome time to adapt.
For many Canadians, the answer is no.
Health Canada recommends approximately:
However, national surveys suggest many adults consume considerably less than these recommendations.
This matters because dietary fibre provides the raw material your gut bacteria need to produce beneficial short-chain fatty acids. Without enough fermentable fibre reaching the colon, even a healthy microbiome has less fuel to work with.
Postbiotic supplements are a relatively new area of nutrition research.
Some products contain inactivated bacterial strains or bacterial components, while others are designed to provide specific microbial compounds.
Although research is promising, the evidence is still developing.
For most healthy individuals, the strongest evidence continues to support nourishing your own gut bacteria through a diverse, fibre-rich diet rather than relying solely on supplements.
As always, discuss supplements with your healthcare provider, particularly if you have digestive conditions or other underlying health concerns.
Everyone’s gut microbiome is unique.
Two people eating very similar diets may have very different microbial communities and may not produce the same amounts of beneficial compounds.
Comprehensive gut microbiome testing like MapmyBiome can provide insights into:
These insights can help healthcare practitioners develop more personalized nutrition and lifestyle recommendations based on your unique biology rather than relying on general advice alone.
Emerging research suggests the gut microbiome may influence much more than digestion.
Scientists continue to study how short-chain fatty acids—particularly butyrate—may contribute to healthy aging through their roles in immune regulation, gut barrier integrity and metabolic health.
Although many questions remain, one thing is becoming increasingly clear: supporting a healthy gut microbiome today may have benefits that extend well beyond digestive health.
No. Probiotics are live microorganisms that may provide health benefits when consumed in adequate amounts. Postbiotics are beneficial compounds produced by those microorganisms during fermentation or preparations made from inactivated microorganisms that have demonstrated health benefits.
Most whole foods do not naturally contain meaningful amounts of postbiotics. Instead, eating a wide variety of fibre-rich foods helps your own gut bacteria produce beneficial short-chain fatty acids.
Foods containing resistant starch, inulin and other fermentable fibres—including legumes, oats, garlic, onions, asparagus, apples and cooked-and-cooled potatoes—can help support butyrate-producing bacteria.
Research suggests butyrate helps support the intestinal lining, healthy immune function and normal inflammatory responses. It is one of the most extensively studied short-chain fatty acids.
Gut microbiome testing like MapmyBiome can provide valuable insights for people looking to better understand their digestive health or personalize their nutrition plan. Results should always be interpreted within the context of your overall health, symptoms and lifestyle.
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This content is intended for educational and informational purposes only. While we strive to provide accurate, science-based insights, we are not medical professionals, and this article is not a substitute for personalized medical advice. Always consult your healthcare provider regarding questions about your health.
Dr. Lois Nahirney founded dnaPower after a personal family health journey. She is dedicated to making the science of genetics simple and actionable. Her mission is to empower everyone with the knowledge to control their well-being.
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