Gut & Immunity: From Probiotics to Postbiotics

Roughly 70 percent of immune cells reside along the intestinal wall, making the microbiome the body’s forward-operating base. Classic approaches—probiotics (live strains) and prebiotics (select fibers)—nourish friendly bacteria and crowd out pathogens.

A newer star is the postbiotic: beneficial compounds such as short-chain fatty acids that bacteria leave behind after fermenting fiber. Because postbiotics are non-living, they survive processing, resist stomach acid, and interact directly with gut-lining cells to fortify the barrier and dial down inflammation.

Daily tactics:

  • Eat 25–30 g of mixed fiber from plants, legumes, and oats.
  • Choose a multi-strain probiotic with guaranteed potency through expiry.
  • Add fermented foods—yogurt, kimchi, kefir—for natural synbiotic synergy.

For those with immune suppression or GI disorders, professional guidance is essential before starting live microbes or concentrated postbiotic formulas.

Works Cited

  • Zhou, Pengjun, et al. “Unveiling the Therapeutic Symphony of Probiotics, Prebiotics, and Postbiotics in Gut-Immune Harmony.” Frontiers in Nutrition, 2024.
  • Wiertsema, Selma P., et al. “The Interplay Between the Gut Microbiome and the Immune System.” Nutrients, 2021.
  • Weiser, Patricia. “Understanding Postbiotics: Benefits, Types, and How They Work.” Verywell Health, 30 June 2025.
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