As research on the human microbiome continues to evolve, there has been a growing interest in postbiotics and their potential health benefits. Postbiotics are the metabolic byproducts of probiotic bacteria during their growth and replication. These compounds have been shown to have various beneficial effects on the body and are being investigated for their potential to treat and prevent a range of diseases.

What are postbiotics?

Probiotics are live bacteria and yeasts that provide a range of health benefits when consumed in adequate amounts. These beneficial microorganisms work by colonizing the gut and promoting a healthy balance of microorganisms in the body. However, in addition, to living microorganisms, probiotics also produce other beneficial compounds such as enzymes, organic acids, and peptides, which are collectively known as postbiotics.

Postbiotics are produced by the metabolic activity of probiotic bacteria and can be divided into three main categories: short-chain fatty acids (SCFAs), bioactive peptides, and organic acids. These compounds are produced during the fermentation of dietary fiber and other complex carbohydrates, which are the primary energy sources for gut bacteria.

What do postbiotics do?

SCFAs are the most well-known and extensively studied class of postbiotics. The fermentation of dietary fiber produces these compounds in the large intestine by bacteria such as Bifidobacteria and Lactobacillus. The most abundant SCFAs are acetate, propionate, and butyrate, which have been shown to provide numerous health benefits.

Bioactive peptides are small proteins that are produced by the enzymatic activity of probiotic bacteria. These compounds have been shown to have antimicrobial, antioxidant, and immunomodulatory effects.

The metabolism of carbohydrates and other substrates by probiotic bacteria produces organic acids. These compounds have been shown to have antimicrobial and anti-inflammatory effects and have been investigated for their potential to treat a range of diseases.

Benefits of postbiotics

Postbiotics have been shown to have various beneficial effects on the body. These compounds can promote a healthy gut microbiome, reduce inflammation, and enhance the immune system. Some of the key benefits of postbiotics include:

1. 
   Improved gut health: Postbiotics can help to improve gut health by promoting the growth of beneficial bacteria and suppressing the growth of harmful bacteria. SCFAs, in particular, have been shown to provide a range of benefits, including reducing inflammation, increasing the absorption of nutrients, and promoting the growth of beneficial bacteria.
2. Reduced inflammation: Postbiotics have been shown to have anti-inflammatory effects and can help reduce inflammation in the gut and other body parts. SCFAs, in particular, have been shown to reduce inflammation by inhibiting the production of pro-inflammatory cytokines and promoting the production of anti-inflammatory cytokines.
3. Enhanced immune function: Postbiotics can help to enhance the immune system by promoting the growth of beneficial bacteria and stimulating the production of immune cells. SCFAs, in particular, have been shown to enhance the activity of immune cells and improve the response to pathogens.
4. Improved metabolic health: Postbiotics have been shown to improve metabolic health by regulating glucose and lipid metabolism. SCFAs, in particular, have been shown to improve glucose homeostasis by increasing insulin production and promoting glucose uptake by tissues.
5. Reduced risk of chronic disease: Postbiotics have been investigated for their potential to reduce the risk of chronic diseases such as obesity, type 2 diabetes, and cardiovascular disease. SCFAs, in particular, have been shown to have anti-obesity and anti-diabetic effects and have been investigated for their potential to reduce the risk of cardiovascular disease.

Spicy Pesto Asparagus Pasta

Gluten-Free, Vegan, Serves 8

• 1 pound gluten-free pasta
• 3/4 cup vegan ricotta cheese
• 1 bunch asparagus chopped
• salt and pepper to taste
• 1 cup basil pesto
• vegan parmesan for serving
• 1 Tbsp fresh chives chopped
• juice and zest of 1 lemon
• 1 jalapeno chopped

Directions:

Cook the pasta as directed on the packaging. Add the asparagus to the water in the last 2-3 minutes of cooking. Reserve 1 cup of the pasta water and drain the rest. Toss the hot pasta and asparagus with the pesto, jalapeno, ricotta, lemon, and reserved pasta water. Season to taste, and divide to serve. Top with parmesan and chives.

Chicken Wonton Tacos

Gluten-Free, Dairy-Free, Serves 4

chicken

• 2 chicken breasts diced
• 1 Tbsp sesame oil
• 2 Tbsp hoisin sauce
• 1 Tbsp coconut amino
• 2 cloves garlic minced
• 1 tsp minced ginger

Slaw

• 1 bag broccoli slaw
• 4 green onions thinly sliced
• 1 Tbsp sesame oil
• 1 Tbsp rice vinegar
• 1 Tbsp honey
• 1 Tbsp coconut amino

Tacos

• 16 gluten-free wonton wrappers
• sweet chili sauce
• chopped cilantro
• sesame seeds

Directions:

Preheat the oven to 375 degrees F. Spray the wonton wrappers with cooking spray, then drape them over the side of a 9×13 baking dish. Bake for 7-8 minutes. Make sure not to burn. Remove from the oven, and gently pull them apart. Bake another 7-8 minutes or until crispy. Marinate the chicken by combining all the ingredients for the chicken. Dump all the ingredients into a pan and cook for 7-8 minutes, frequently tossing until cooked through. Meanwhile, toss all the ingredients for the slaw into a bowl. Add the chicken to the shells and top with the slaw, cilantro, sesame seeds, and chili sauce.

Tikka Salmon Traybake

Gluten-Free, Dairy-Free, Serves 2

• 2 Tbsp tikka masala curry paste
• 3 Tbsp olive oil
• 1 1/2 cups potatoes quartered
• 1/3 English cucumber
• 1 Bell Pepper chopped
• 2 salmon fillets
• 1 cup coconut yogurt
• 1/4 cup mint leaves
• 1 lime juiced with wedges to serve
• 2 bunches of green onions

Directions:

Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper. Combine half of the curry with 2 tsp of oil. Season to taste, then coat the potatoes in the mixture. Toss the pepper in, then spread out to bake for 20 minutes. Chop the mint, deseed the cucumber, and dice. Mix the cucumber and mint in the yogurt. Season and add the lime juice. Coat the salmon in the remaining oil and curry paste. Season to taste. Add the onions to the baking sheet with the salmon. Return to the oven for 7-8 minutes until the salmon is cooked. Scatter the remaining mint and serve with lime wedges.

Thai Green Curry Pea Soup

Gluten-Free, Vegan, Serves 4

• 1 red onion minced
• 2 garlic cloves minced
• 5 cups frozen peas
• 2 Tbsp thai green curry paste
• 1 3/4 cup water
• 2 cups full fat coconut milk
• 1 lime juice and zest
• 2 jalapeno chillies seeded and minced
• 1 Tbsp olive oil

Toppings:

• Fresh coriander
• Shredded coconut flakes
• Chili peppers
• Vegan Sour cream

Directions:

Saute the onions and garlic in oil until soft. Add the peas, curry paste, coconut milk, jalapeno, and water. Bring to a gentle simmer and cook for 5 minutes or until hot. Top with condiments of choice and enjoy.

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