gut health

What are Postbiotics and are they Beneficial for Gut Health?

michaela, dietitian

Michaela Lyons, Dietitian

This article has been reviewed by and is endorsed by Michaela Lyons, qualified Dietitian. Learn more here.


Gut health is a topic that has gained increasing popularity in recent years. With a massive rise in people actively monitoring their health beyond just dieting and lifting weights, many people have shifted their attention to the importance of good gut health and have grown curious about the different types of bacteria present in their gut. You have most likely heard people talking about prebiotics and probiotics, but the conversation has now shifted to postbiotics.

Postbiotics are the byproducts of probiotic bacteria that have been shown to have health benefits. As a result, postbiotic foods and postbiotic supplements are becoming more popular. People want to incorporate the best postbiotic supplements into their diets to support optimal gut health. So, what are postbiotics?

What is a Postbiotic?

Postbiotics are the valuable compounds produced when probiotic microbes feed on prebiotic foods. They play a crucial role in maintaining a healthy gut and diet. Unlike prebiotics, which act as food for microbes, and probiotics, which are those live microbes themselves, postbiotics are the beneficial substances resulting from this microbial interaction. These postbiotic compounds are essential for nurturing a diverse and healthy colony of microbes in the gut, collectively known as the microbiome (Golen, T et al. 2021).

To elaborate on what we mentioned above, postbiotics are produced when your healthy gut bacteria (probiotic fibre) feeds on different types of prebiotic foods in your colon, like fibres. In fact, many of the health benefits associated with prebiotics and probiotics come from the production of postbiotics.

Among the various types of postbiotics, there are short-chain fatty acids, lipopolysaccharides, exopolysaccharides, enzymes, cell wall fragments, bacterial lysates, cell-free supernatants, and other metabolites like vitamins and amino acids (Raman, R. 2021).

The most common sources of postbiotics that can be found in natural food sources include naturally fermented foods like yoghurt, sauerkraut, pickled vegetables, and kombucha. So, if you’re looking to increase your intake of postbiotics, one of the best ways is to add yoghurt to your shopping list or to substitute the fizzy soft drink for a six-pack of kombucha bottles (Thorakkattu, P. et al. 2022).

By understanding the distinct roles of prebiotics, probiotics, and postbiotics, you can make informed dietary choices to support a robust and diverse microbiome, which is pivotal for your overall wellbeing.

postbiotic foods

What are the main benefits of Postbiotics?

Postbiotics are the next evolution in gut health supplements , offering a range of benefits that go beyond traditional probiotic supplements. The key benefits include improved immune function, digestive health, and inflammation. Postbiotics can be found in a variety of foods, with supplements offering a concentrated option when dietary intake is not enough. Let's delve deeper into the key benefits of postbiotics.

Supports the Immune System

One of the key reasons that postbiotics have become such a trending topic is because of the immune system benefits that they can offer. Postbiotics offer properties that can strengthen your immune system, with certain postbiotics helping to control your body’s immune response. Postbiotics like cell wall fragments and supernatants from healthy bacteria can further support your immune system health by increasing the production of anti-inflammatory cytokines (Raman, R. 2021).

If you’re prone to the common cold or you’re looking to prevent it, postbiotics can assist you by helping to strengthen the immune system and potentially protect against infections and cold symptoms. A 12-week study carried out among older adults showcased that supplementing with a daily postbiotic helped to lower their risk of respiratory infection while also helping to increase their body’s ability to produce antibodies that defend against harmful bacteria and toxins (Raman, R. 2021).

Supports Digestive Function

Gut health has become more important than ever in an age when we often don’t consume a varied or balanced enough diet. And some even consider the gut, the second brain of the body - so it makes sense to look after it, right? When it comes to gut health and digestive function, postbiotics are one of the most effective options to support your gut microbiota. Some postbiotics can help suppress bad bacteria, while probiotic bacteria help produce chemicals that can prevent the colonisation of pathogens (Bhuyan, D. 2022).

Most postbiotics are produced in the colon, which is the lower part of the digestive system. Postbiotics are produced as the microbiota and food we eat go through a process known as colonic fermentation in the colon. This is where the breakdown of non-digestible prebiotic and fibre sources occurs in the gut microbiota, which leads to the production of beneficial compounds like short-chain fatty acids, certain vitamins, amino acids, and antimicrobial peptides (Ranadheera, S. 2023).

Ensuring you consume enough fruits and vegetables in your diet is a great way to increase the postbiotics, like short-chain fatty acids in your gut, which can help to reduce bile acids and support digestive function (Bhuyan, D. 2022)

May prevent Inflammation

Still need convincing that you should consume postbiotics? Well, if you hate inflammation and you’re looking for an effective solution, postbiotics are once again champions. Postbiotic foods and supplements can help to reduce inflammation throughout the body by influencing the immune system and modulating the gut microbiome.

Postbiotics may help to alleviate chronic inflammation while offering benefits towards metabolic- and inflammation-related illnesses. When it comes to intestinal inflammation, postbiotics offer a better option as they are better absorbed, metabolised, distributed, and excreted and are likely more bioactive than probiotics (Du, X. et al. 2022).

How can I introduce Postbiotics into my diet?

If you’re wondering where you can find the best postbiotic supplements, the options are slim. Postbiotic supplements aren’t yet common in supplement stores, as most attention is still shone on prebiotics and postbiotics.

Don’t worry, though, PHYBA is ahead of the curve, and so are we. We are proud to offer the best postbiotic formula available right now.

Phyba Phlora Phuel

Phlora Phuel  by PHYBA  is perhaps the most innovative and effective postbiotic supplement on the market. This postbiotic powder delivers a complex of prebiotics, probiotics, and postbiotics to support your inner health and wellbeing.

With a custom Gut Matrix, PHYBA’s postbiotic supplement is all-natural, containing no fillers, artificial colours, or flavours. This formula is Australian-made and contains Fibriss® Baobab Fruit Fibre to deliver soluble and insoluble fibre that supports your gut ecosystem. Vegan-friendly and designed with plant-based compounds to support your gut microbiome and digestion, this formula assists nutrient absorption with a profile of ingredients fermented and produced in Australia.

The Gut Matrix in Phlora Phuel contains a matrix of prebiotic glucomannan, aloe vera extract, and a probiotic and postbiotic blend of L. rhamnosus, B. lactis, and L. plantarum, yielding 12.5 billion cells per serving.

If you’re serious about taking advantage of the benefits of postbiotics, the best way to boost your intake is by adding Phlora Phuel to your daily routine. It is important to include as many postbiotic foods in your diet as you can, but if you find it hard to meet those needs, supplementing with Phlora Phuel is the best option. 


The Bottom Line

Postbiotics are all the hype in 2024, and for good reason. Whether you’re prioritising postbiotic foods or postbiotic supplements, incorporating more postbiotics into your diet can help you increase your intake of essential nutrients that help improve overall gut health. As we’ve mentioned, postbiotics can support the immune system, alleviate inflammation, and support a healthy digestive system. So why wait? Start incorporating postbiotics into your diet and see how it can improve your health today!

If you need help finding the best postbiotic supplements to support your gut health , immune function , and inflammation, we have you covered with our range at ASN. Phlora Phuel sits front and centre in our gut health range, so if you want to learn more about this game-changing postbiotic supplement, or would like to explore our range of other gut heatlh supplements,, our team at ASN can steer you in the right direction.


Golen, T. et al. 2021, ‘What are postbiotics?’ Harvard Health Publishing, Accessed March 2024,

Raman, R. 2021, ‘What Are Postbiotics? A Comprehensive Overview’, Healthline, accessed March 2024,

Thorakkattu, P. et al. 2022, ‘Postbiotics: Current Trends in Food and Pharmaceutical Industry’, National Library of Medicine, accessed March 2024,,%2C%20Eubacterium%2C%20Faecalibacterium%2C%20and%20Saccharomyces

Bhuyan, D. 2022, ‘What are postbiotics and how can they improve our gut health?’ The Conversation, accessed March 2024,

Ranadheera, S. 2023, ‘Postbiotics: The New Kid in the Gut Health Family’, Pursuit, accessed March 2024,

Du, X. et al. 2022, ‘Dietary Postbiotics Reduce Cytotoxicity and Inflammation Induced by Crystalline Silica in an In Vitro RAW 264.7 Macrophage Model’, National Library of Medicine, accessed March 2024,,diseases%20 (such%20as%20systemic%20lupus