Postbiotics are the compounds your gut bacteria make — and they may matter more than the bacteria themselves

Butyrate is the primary fuel source for colonocytes, providing approximately 70% of their energy requirements. Beyond this local role, butyrate has potent anti-inflammatory effects (inhibiting NF-κB signalling), histone deacetylase inhibitory activity (which influences gene expression throughout the body), and direct effects on the gut-brain axis through vagal nerve stimulation.

Feeding Postbiotic Production

• Dietary fibre — the substrate from which gut bacteria produce SCFAs; aim for 30+ g daily from diverse plant sources
• Resistant starch (cooked and cooled rice, potatoes, legumes) — selectively feeds butyrate-producing bacteria
• Polyphenol-rich foods (berries, pomegranate, green tea) — substrates for urolithin production
• Fermented foods — their postbiotic products are directly bioavailable
• Plant diversity — 30+ different plant foods per week is the measure associated with highest microbiome diversity