5 postbiotic-rich foods that should be a part of your breakfast rotation

You have probably heard about probiotics and prebiotics, but there’s a lesser-known hero that deserves attention: “postbiotics”. Including postbiotic-rich foods in your breakfast can set the tone for better digestion, improved immunity, and overall wellness. (Source: Freepik)

Umang Malhotra, clinical dietitian at Fitelo, explained that postbiotics are the by-products of probiotic bacterial fermentation. "When probiotics (live beneficial bacteria) break down prebiotics (fibres that feed probiotics), they produce these bioactive compounds," he said. Unlike probiotics, which are live bacteria, and prebiotics, which are food for those bacteria, postbiotics are non-living components like short-chain fatty acids, peptides, and other metabolites. (Source: Freepik)

He also listed 5 breakfast options rich in postbiotics:

Curd/Yoghurt: Curd naturally contains postbiotic compounds formed during fermentation, such as lactic acid and bacteriocins. Enjoy a bowl of fresh curd with poha or parathas, or make a curd-based smoothie with fruits and seeds. (Source: Freepik)

2. Idli and Dosa: Fermented rice and lentil batter used for idlis and dosas promotes postbiotic formation. Pair with coconut chutney for a gut-friendly start. (Source: Freepik)

3. Miso & Tempeh: Fermented soybean paste is packed with postbiotics like peptides and isoflavones. Add a spoonful to soups or use as a spread on multigrain toast or pan-fry and add to wraps or serve with sautéed veggies.(Source: Freepik)

4. Kanji: A traditional Indian fermented drink made from carrots or beets, loaded with postbiotics like short-chain fatty acids and bacteriocins. Sip a glass alongside your meal to boost digestion. (Source: Freepik)

5. Sauerkraut: Fermented cabbage that is abundant in postbiotics such as organic acids and enzymes. Add a spoonful as a side to sandwiches or stuffed parathas. (Source: Freepik)