Beyond Probiotics: Why Postbiotics Matter for Gut and Hormone Health

You’ve probably heard of probiotics and prebiotics — but there’s a third player that doesn’t get nearly enough attention: postbiotics.

Postbiotics are the beneficial compounds that your gut microbes produce when they ferment dietary fibre and other plant compounds. And they play a huge role in keeping your body balanced and resilient.

What are postbiotics?

Postbiotics include a range of compounds — the most well-known being short-chain fatty acids (SCFAs) like butyrate, acetate and propionate. But they also include microbial peptides, enzymes, and other molecules with anti-inflammatory and immune-modulating effects. These compounds are part of how your gut microbiome communicates with the rest of your body.

How postbiotics support gut health

Postbiotics help fuel the cells that line your gut wall, keeping that barrier strong and intact. This reduces the risk of increased intestinal permeability (or 'leaky gut') — which can otherwise allow inflammatory compounds into the bloodstream. They also play a role in gut motility, pH balance, and keeping less desirable microbes in check.

Why postbiotics matter for inflammation and immunity

Postbiotics help regulate the immune system — calming excessive inflammation and encouraging a more balanced immune response. This is especially important for people with autoimmune conditions or chronic inflammatory symptoms. They also support immune tolerance, helping your body distinguish between true threats and harmless substances (like pollen, dust or food proteins).

The hormone connection

Postbiotics influence how hormones are metabolised and cleared, particularly oestrogen. They also interact with hormone receptors and signalling pathways, including those related to insulin and cortisol. This means that postbiotic production is not only relevant for gut health — but also for hormonal balance, stress resilience, and even mood.

How to support postbiotic production

Your body doesn’t make postbiotics — your microbes do. So what you eat matters.

Here are some practical ways to support that process naturally:

• Include a wide variety of colourful, fibre-rich veg — like onions, leeks, garlic, broccoli, beetroot and greens

• Add resistant starches from cooked and cooled potatoes, rice, legumes and underripe bananas

• Incorporate prebiotic fibres from oats, apples, asparagus, flaxseeds and chicory root

• Eat fermented foods regularly — even small amounts can support microbial balance

• Consistently eat as much variety of plant foods as possible

When you feed your microbes well, they produce the postbiotics your body depends on for gut repair, hormone regulation and immune balance.

These compounds are a powerful reminder that your gut isn’t working in isolation — it’s in constant communication with your immune system, nervous system and endocrine system. And that communication depends on what you eat, how consistently you nourish yourself, and the health of your inner ecosystem.

You don’t need perfection to support your microbiome — just diversity, consistency, and a little intention. By choosing foods that feed your good bugs, you’re supporting the downstream effects that help you feel more resilient, energised, and in balance.

If you’d like help building a gut-supportive, hormone-friendly routine that works for your body, I’d love to support you in clinic. Book a 1:1 consult through the website.