Search
LoginSearchLoginSearchLogin
6 Min
07/04/2026
Prebiotics and probiotics have been buzzwords ever since gut health foods dominated health conversations online and offline. The conversations have led to gut health foods getting pushed online in the form of supplements, along with traditional Indian recipes that are fermented and improve gut health. But the conversation remained focus on prebiotics and probiotics for the longest time. Now, the two ‘Ps’ have a third one. Yes, it’s a trio, and the third ‘P’ is the postbiotic. What exactly is that?
The first ‘P’, or the prebiotic, is a bunch of nutrients which feed the beneficial bacteria (second ‘P’ or probiotic) in your gut. The good or beneficial bacteria are responsible for synthesising the fibre (they quite literally feed on the fibre) into something that your body can use and benefit from. The compounds are the third ‘P’, or the postbiotics, which are produced by the probiotics.
Consider all three as Flora, Fauna, and Merryweather, guardian fairies of Princess Aurora, in this case, the body. All three played a role in protecting the baby princess, just like how the prebiotics, probiotics, and probiotics support the gut health and the overall health of your body. Gut health concerns are widespread in India, as reflected in consumer surveys. Reports indicate that over 60% of Indians have experienced digestive issues such as bloating, acidity, or constipation at some point. Additionally, studies estimate that around 10-20% of the population may suffer from Irritable Bowel Syndrome (IBS).
Despite such high prevalence, awareness around maintaining gut health remains relatively low, especially outside urban areas. However, there is a gradual change, as more people turn toward preventive healthcare solutions. The postbiotic food supplement market is in a nascent stage in India, but growing steadily. However, you don’t need to horde powders and bars to improve gut health; some gut health foods rich in postbiotics should do the trick.
Unlike probiotics, which are living microorganisms, postbiotics are non-living but biologically active compounds. They include things like short-chain fatty acids, enzymes, vitamins, and other molecules that help support bodily functions.
These compounds maintain and improve gut health by strengthening the gut lining, supporting the immune system, and reducing inflammation. In many cases, the positive effects people associate with probiotics are actually due to these postbiotics doing the work inside the body.
International flavours can wait. How about you cut down on your expenses and focus on Indian gut health foods that will give the best postbiotics in your gut naturally?
Yoghurt is one of the best-known natural sources of postbiotics because it’s made by fermenting milk with lactic acid bacteria. During this process, bacteria break down lactose and produce postbiotic compounds like peptides, organic acids, and bioactive molecules. These postbiotics help reduce inflammation, support immunity, and improve gut health. Even if some bacteria die during storage, these stable postbiotics remain active, which is why yoghurt still benefits gut health.
Postbiotics are present in pickles only when they are naturally fermented in salt (brine). In such cases, bacteria produce lactic acid and other metabolic byproducts, which are postbiotics. Most Indian achars sold commercially, however, are preserved with oil and spices rather than fermentation, so they do not have meaningful amounts of postbiotics. Research on fermented vegetables shows that only those made through real fermentation contain these beneficial substances. But you can still have them to improve gut health.
Garlic itself does not contain postbiotics, but it helps the gut produce them. When garlic is eaten, its natural fibres feed the good bacteria already living in the gut. These bacteria then make helpful substances, or the postbiotics, inside the intestine. Scientific sources explain that foods like garlic act as ‘fuel’ for gut bacteria, helping them make the compounds that also improve gut health.
Fermented drinks, like buttermil or kanji, in general are great gut health foods. As the friendly bacteria ferment the milk, they make postbiotic substances that remain in the drink. These substances can support digestion and overall gut wellness. Scientific reviews on fermented dairy list buttermilk as one of the foods where beneficial compounds form naturally during fermentation.
Cottage cheese is not only one of the greatest gut health foods, but it also has a good amount of protein. As a fresh dairy product, it has some bacterial activity when it is made. This means it can contain a small amount of postbiotic compounds, but generally much less than yoghurt or buttermilk. Research comparing different dairy products shows that foods with more fermentation contain higher levels of postbiotic substances. Paneer, while not quite the same, has similar properties.
With rotation, if you would like some exotic flavours and more variety in your gut health foods, try these trendy ones below.
Sourdough bread is made through a natural fermentation process involving lactic acid bacteria and yeasts. Even though the live bacteria don’t survive baking, the fermentation process leaves behind bioactive substances that can act like postbiotics. These compounds are thought to have potential benefits for digestion and improve gut health.
Kimchi is a Korean traditional fermented vegetable dish made primarily from cabbage and seasonings. During fermentation, beneficial bacteria such as lactic acid bacteria grow and produce metabolic byproducts. These byproducts include acids and other compounds that remain in the food and are considered postbiotics. Eating kimchi contributes these fermentation products to the diet, which research suggests may improve gut health and digestion.
Miso is a fermented soybean paste widely used in Japanese cuisine. The fermentation involves organisms such as Aspergillus oryzae and bacteria that break down proteins and carbohydrates over time. This long fermentation produces a range of bioactive compounds that remain in the final product, and these compounds are recognised as postbiotic‑related metabolites in the diet.
It is usually the food you are eating that is making you, or perhaps a close relative, pop gas pills like digestive candy, thanks to poor gut health. Improve your gut health by incorporating gut health foods that hit all three ‘Ps’ of prebiotics, probiotics and postbiotics. A healthier gut is a healthier body, and all you need to do is make a few tweaks to your diet.
Instagram
Facebook
Youtube