Probiotics Unveiled: Discover the What, How, and Why of These Microbial Allies

Unless you’ve been living under a rock, you’re probably aware of the buzz surrounding probiotics. These tiny microbial helpers have gained popularity because of the health benefits they provide. In the following paragraphs, we'll dive into the fascinating world of probiotics, exploring what they are, how they work, and how you can benefit from these microscopic allies.

What Are Probiotics?

Probiotics are living microorganisms, including bacteria and yeasts, that provide health benefits when consumed in adequate amounts (1). They come in various forms. But the most common types found in probiotics are Lactobacillus and Bifidobacterium bacteria and Saccharomyces yeasts (1).

Probiotics and their relation to the human body

Probiotics play a significant role in your gut microbiome, the complex community of microorganisms living in your digestive tract (2).

Your body naturally hosts some of these probiotic microorganisms, especially in our digestive system, where they coexist with other bacteria in a delicate balance (2).

The Science Behind Probiotics

It’s one thing for someone to tell you that probiotics “work”, they’re good for you, and you should consume them, but you need to know why they work and how they work. Let me explain the how and why behind probiotics.

The gut microbiome

The gut microbiome is an ecosystem of bacteria, viruses, fungi, and other microbes that live in the digestive system (3).

A healthy gut cannot be overlooked. In fact, it’s essential for overall health. It helps with your body’s digestion, nutrient absorption, and immune function (3).

How probiotics work

There’s a delicate balance that must be maintained inside your gut. And probiotics help maintain that healthy balance of good and bad bacteria in the gut, preventing harmful bacteria from overgrowing and causing problems (4).

Probiotics aid digestion by breaking down food and assisting in the absorption of nutrients (4).

Probiotics can enhance the immune system by supporting the gut barrier, modulating immune responses, and producing antimicrobial substances (5).

Probiotic Benefits and Uses

As I previously mentioned, probiotics help with different processes within the body, specifically digestive health, immune system support, and mental health.

Digestive health

Irritable bowel syndrome (IBS): Probiotics have shown promise in managing symptoms of IBS, such as bloating, abdominal pain, and diarrhea (6).

Inflammatory bowel disease (IBD): Studies have shown that probiotics can help reduce inflammation and improve symptoms in IBD, including Crohn's disease and ulcerative colitis (7).

Immune system support

Probiotics can help prevent and reduce the severity of certain infections, including respiratory tract infections and urinary tract infections (8).

There’s evidence that probiotics may help the immune system, reducing the risk of allergies and autoimmune disorders (9).

Mental health and mood

The gut and brain are connected through the gut-brain axis, and research has found that gut microbiome imbalances can impact mental health (10). Some studies have shown that probiotics may even help improve symptoms of depression and anxiety (11).

Other potential benefits

We’ve talked about the way probiotics can help with digestion, immune health, and mental health as well. But let’s talk about a few other ways these microorganisms can help.

Weight management: Probiotics may play a role in weight management by influencing metabolism and appetite regulation (12).

Skin health: Some research suggests that probiotics could help improve skin conditions like eczema and acne by modulating the immune system and reducing inflammation (13).

Sources of Probiotics: Probiotic-rich foods

  1. Sauerkraut: Sauerkraut, fermented cabbage, is another excellent source of probiotics, particularly Lactobacillus (14).

  2. Kimchi: Kimchi, a traditional Korean fermented vegetable dish, is packed with probiotics, including Lactobacillus (15).

  3. Kombucha: Kombucha, a fermented tea beverage, contains a variety of probiotics, such as Saccharomyces and other beneficial yeasts (16).

  4. Other fermented foods: Other fermented foods, like pickles, tempeh, and miso, can also be good sources of probiotics (17).

Probiotic supplements

Types and strains: Probiotic supplements come in various forms, like capsules, tablets, and powders, containing specific strains of bacteria or yeasts (18).

Choosing the right supplement: When selecting a probiotic supplement, look for products with well-researched strains, and adequate amounts of live organisms. You want to be sure that the packaging states how many organisms it contains at the expiration date as well to be sure it’s effective (19).

Prebiotics: Probiotic Support System

We’ve talked a lot about probiotics. But with this topic, we also need to talk about prebiotics and their relationship to probiotics.

Prebiotics are non-digestible food components, like certain fibers, that promote the growth and activity of beneficial gut bacteria (20).

They serve as fuel for probiotics, helping them thrive and exert their beneficial effects in the gut (21).

Prebiotic sources: Food sources

Prebiotic-rich foods include whole grains, bananas, onions, garlic, and asparagus (22).

How to Incorporate Probiotics Into Your Lifestyle

The best way to get more probiotics is to start by adding more probiotic-rich foods to your diet, like kimchi or sauerkraut, and gradually increase your intake as tolerated (23).

If you struggle to consume enough probiotic-rich foods or have specific health concerns, you might consider talking to your healthcare professional about probiotic supplements.

Conclusion

Probiotics are living microorganisms that offer numerous health benefits by supporting digestion, immune function, and even mental health. Incorporating probiotic-rich foods into your life is an important part of your overall well-being. So go ahead and explore the exciting world of probiotics, and give your gut microbiome the support it deserves!


Probiotics Unveiled References:

  1. Hill C, et al. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014;11(8):506-514. Link

  2. Thursby E, Juge N. Introduction to the human gut microbiota. Biochem J. 2017;474(11):1823-1836. Link

  3. O'Hara AM, Shanahan F. The gut flora as a forgotten organ. EMBO Rep. 2006;7(7):688-693. Link

  4. McFarland LV. Systematic review and meta-analysis of Saccharomyces boulardii in adult patients. World J Gastroenterol. 2010;16(18):2202-2222. Link

  5. Belkaid Y, Hand TW. Role of the microbiota in immunity and inflammation. Cell. 2014;157(1):121-141. Link

  6. Ford AC, et al. Efficacy of prebiotics, probiotics, and synbiotics in irritable bowel syndrome and chronic idiopathic constipation: systematic review and meta-analysis. Am J Gastroenterol. 2014;109(10):1547-1561. Link

  7. Derwa Y, et al. Systematic review with meta-analysis: the efficacy of probiotics in inflammatory bowel disease. Aliment Pharmacol Ther. 2017;46(4):389-400. Link

  8. Hao Q, et al. Probiotics for preventing acute upper respiratory tract infections. Cochrane Database Syst Rev. 2015;(2):CD006895. Link

  9. Kalliomäki M, et al. Probiotics in primary prevention of atopic disease: a randomized placebo-controlled trial. Lancet. 2001;357(9262):1076-1079. Link

  10. Cryan JF, Dinan TG. Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nat Rev Neurosci. 2012;13(10):701-712. Link

  11. Wallace CJK, Milev R. The effects of probiotics on depressive symptoms in humans: a systematic review. Ann Gen Psychiatry. 2017;16:14. Link

  12. Kobyliak N, et al. Probiotics in prevention and treatment of obesity: a critical view. Nutr Metab (Lond). 2016;13:14. Link

  13. Bowe WP, Logan AC. Acne vulgaris, probiotics and the gut-brain-skin axis - back to the future? Gut Pathog. 2011;3(1):1. Link

  14. Swain MR, et al. Fermented fruits and vegetables of Asia: a potential source of probiotics. Biotechnol Res Int. 2014;2014:250424. Link

  15. Park KY, et al. Health benefits of kimchi (Korean fermented vegetables) as a probiotic food. J Med Food. 2014;17(1):6-20. Link

  16. Vīna I, et al. Current evidence on physiological activity and expected health effects of kombucha fermented beverage. J MedFood. 2014;17(2):179-188. Link

  17. Marco ML, et al. Health benefits of fermented foods: microbiota and beyond. Curr Opin Biotechnol. 2017;44:94-102. Link

  18. Szajewska H, et al. Systematic review: are probiotics useful in controlling gastric colonization by Helicobacter pylori? Aliment Pharmacol Ther. 2007;25(6):593-603. Link

  19. Gibson GR, Roberfroid MB. Dietary modulation of the human colonic microbiota: introducing the concept of prebiotics. J Nutr. 1995;125(6):1401-1412. Link

  20. Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417-1435. Link

  21. Dimidi E, et al. The effect of probiotics on functional constipation in adults: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014;100(4):1075-1084. Link

  22. Sanders ME, et al. Probiotics: their potential to impact human health. Council for Agricultural Science and Technology. 2007;36:1-20. Link

  23. Kligler B, Cohrssen A. Probiotics. Am Fam Physician. 2008;78(9):1073-1078. Link

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