Probiotics are live microorganisms that are intended to have health benefits when consumed or applied to the body. They can be found in yogurt and other fermented foods, dietary supplements, and beauty products. Although people often think of bacteria and other microorganisms as harmful “germs,” many are actually helpful. Some bacteria help digest food, destroy disease-causing cells, or produce vitamins. Many of the microorganisms in probiotic products are the same as or similar to microorganisms that naturally live in our bodies.
How do probiotics work?
The main job of probiotics, or good bacteria, is to maintain a healthy balance in your body. Think of it as keeping your body in neutral. When you are sick, bad bacteria enters your body and increases in number. This knocks your body out of balance. Good bacteria works to fight off the bad bacteria and restore the balance within your body, making you feel better. Good bacteria keeps you healthy by supporting your immune function and controlling inflammation.
Certain types of good bacteria can also:
• Help your body digest food.
• Keep bad bacteria from getting out of control and making you sick.
• Create vitamins.
• Help support the cells that line your gut to prevent bad bacteria that you may have consumed (through food or drinks) from entering your blood.
• Breakdown and absorb medications.
This balancing act is naturally happening in your body all of the time. You don’t actually need to take probiotic supplements to make it happen. Good bacteria is just a natural part of your body. Eating a well-balanced diet rich in fiber every day helps to keep the number of good bacteria at proper levels.
Benefits of Probiotics
Probiotics and Gastrointestinal Health:
Probiotics have been shown to have a positive impact on a variety of gastrointestinal disorders. They are used routinely in the health care setting to reduce diarrhea associated with taking antibiotics in both adults and children. Certain probiotics may help manage symptoms of irritable bowel syndrome and may also inhibit the growth of Helicobacter pylori, bacteria that colonize the stomach and can cause ulcers and stomach cancer.
Many of the microorganisms in probiotic products are the same as or similar to microorganisms that naturally live in our bodies.
Probiotics and Lactose Intolerance:
People with lactose intolerance can often consume yogurt with few symptoms because of the probiotics it contains. These probiotics help digest the lactose in the small intestine before it reaches the colon. In addition, the yogurt starter cultures Lactobacillus bulgaricus and Streptococcus thermophilus help break down the lactose. Yogurt is a good way for people with lactose intolerance to consume the recommended servings of dairy without experiencing uncomfortable symptoms.
Probiotics and Immunity:
A healthy immune system is important for everyone, and probiotics may play a role in improving its function. One study of adults that consumed a yogurt drink with several bacterial strains showed that consumption of the probiotics significantly reduced the incidence of upper respiratory infections and flu-like symptoms. In preschool children, a diet that included daily probiotic consumption led to reduced cold and flu symptoms and a decrease in missed school days due to illness.
Probiotics and Chronic Disease Risk:
A growing body of evidence shows that the gut microbiota may play an important role in the development of obesity, obesity-associated inflammation and insulin resistance. Obesity and type 2 diabetes are associated with changes in gut microbiota. Whether or not these changes impact weight or disease risk is the subject of scientific research, but the potential for using probiotics in weight management and disease prevention is positive.
Probiotics and Mental Health:
The impact of probiotic consumption on mental health is one of the newer areas of probiotic research. Researchers believe that the link between the gut and the brain, known as the “gut-brain axis,” affects both physical and mental health. Probiotics are being studied for their ability to reduce anxiety, relieve stress and improve mental outlook. Researchers are just beginning to explore the effect of probiotics on many other aspects of human health. In the meantime, probiotic-rich foods can safely become part of a daily eating pattern, with the potential to have an impact beyond the nutrients provided.
Probiotics are generally safe to take. Many available probiotics use strains of bacteria that are already found in a healthy digestive system.
How do I take a probiotic supplement?
There are several ways you can take a probiotic supplement. They come in a variety of forms, including in:
• Foods.
• Drinks.
• Capsules or pills.
• Powders.
• Liquids.
Probiotic supplements may be combined with a prebiotic. Prebiotics are complex carbohydrates that feed the microorganisms in your gut. Basically, prebiotics are the “food source” for the good bacteria. They help feed the good bacteria and keep it healthy. Prebiotics include inulin, pectin and resistant starches.
When you have a supplement that combines a probiotic and prebiotic, it’s called a synbiotic.
Food sources of probiotics
Foods that contain natural probiotics include Trusted Source some types of:
• yogurt
• kefir
• buttermilk
• soft cheese
• soy-based products, such as miso, tempeh, and some soy beverages
• kimchi
• unpasteurized sauerkraut
• nutrition bars
• juice
• cereal
In Conclusion…
Probiotics are generally safe to take. Many available probiotics use strains of bacteria that are already found in a healthy digestive system or have been shown to be safe in foods so they are unlikely to cause harm. However, probiotics often contain many strains of probiotic bacteria, each of which can cause different effects in the body. This is why choosing a formulation that addresses your health needs is the best way to go. You also want to make sure that the product your choosing is backed by substantial research, as well as scientific and clinical testing. As with most supplements, it is best to consult your healthcare practitioner before you introduce something new to your wellness routine.