Probiotic

What is Probiotic?

Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits to the host. These microorganisms are typically bacteria or yeasts that are beneficial to human health, particularly the digestive system.

Probiotics work by balancing the microflora, or the natural bacteria, in our gut. It’s important to have a healthy balance of bacteria in our intestines, as an imbalance can lead to digestive issues and other health problems. Probiotics help in restoring this balance by replenishing the beneficial bacteria or introducing new strains that can support overall digestive health.

The most commonly known probiotic bacteria belong to the Lactobacillus and Bifidobacterium genera. These bacteria have been extensively studied and have demonstrated various health benefits. For example, they can help improve the digestion and absorption of nutrients, support a healthy immune system, and promote a balanced mood.

It’s worth mentioning that not all bacteria qualify as probiotics. To be considered a probiotic, a microorganism must meet certain criteria, including being safe for consumption, surviving the harsh conditions of the digestive tract, and having a documented health benefit. Probiotics can be found naturally in certain fermented foods like yogurt, kefir, sauerkraut, and kimchi. Additionally, they can also be consumed in the form of dietary supplements.

While probiotics have gained popularity for their potential health benefits, it’s important to note that not all probiotics are the same. Different strains and species of bacteria have different effects on the body, and the benefits can vary. Certain strains may be more effective in treating specific conditions, such as diarrhea or irritable bowel syndrome, while others may be more beneficial for immune health.

What are the benefits of Probiotic?

Probiotics are live microorganisms that provide various health benefits when consumed in adequate amounts. These friendly bacteria reside in our gut and play a crucial role in supporting our overall well-being. Research has shown that incorporating probiotics into our diet can have a positive impact on specific health conditions and help us achieve certain health goals. Let’s explore some of the key benefits backed by scientific evidence:

Improved Digestive Health

Probiotics are well-known for their ability to promote digestive health. They help in the breakdown and absorption of nutrients, support gut barrier function, and maintain a healthy balance of the gut microbiota. Probiotics have been found to be beneficial in managing conditions like diarrhea, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and antibiotic-associated diarrhea. They may also alleviate symptoms of lactose intolerance by aiding lactose digestion.

Boosted Immune System

Our gut plays a crucial role in our immune system, and probiotics have been shown to have a positive influence on immune function. By maintaining a healthy gut microbiota, probiotics support immune response and help protect against infections. They can also modulate immune cells, such as T-cells and natural killer cells, which play essential roles in our defense against pathogens.

Reduced Risk of Allergies

Probiotics have gained attention for their potential in reducing the risk and severity of allergies, particularly in children. Research suggests that early exposure to specific strains of probiotics may help prevent the development of eczema and allergic reactions, such as asthma and hay fever. Probiotics may enhance the gut barrier function, regulate immune responses, and modulate the immune system’s reaction to allergens, offering a valuable approach in allergy management.

Management of Mental Health

The gut-brain connection is a well-studied phenomenon, and emerging evidence indicates that probiotics may contribute to mental health and well-being. Probiotics can modulate the gut-brain axis, influencing our mood, cognition, and stress response. Research suggests that certain probiotic strains may help reduce symptoms of anxiety, depression, and perceived stress. While more studies are needed in this area, the potential benefits of probiotics for mental health show promise.

Support for Weight Management

Maintaining a healthy weight can be challenging, and probiotics may offer a helping hand. Some studies indicate that certain probiotic strains can promote weight loss, reduce body fat, and improve metabolic health. Probiotics may influence gut hormone secretion, increase energy expenditure, and regulate appetite, potentially aiding weight management efforts. Though probiotics alone cannot replace a healthy diet and active lifestyle, they can complement these lifestyle modifications.

Additional Potential Benefits

Beyond the specific health conditions mentioned above, probiotics have shown promise in various areas. Research suggests potential benefits in managing urinary tract infections, dental health, skin conditions like acne and eczema, and even in reducing the risk of certain types of cancer. While more studies are needed to fully understand these effects, they offer an exciting avenue for future research.

What are the Side-effects of Probiotic?

While probiotics are generally safe for most individuals, it’s important to be aware of possible reactions that may occur in certain circumstances. The goal of this article is to shed light on the potential side-effects of probiotics and provide you with a comprehensive understanding of their impact on your health.

1. Digestive Disturbances:

One of the most common side-effects reported by individuals taking probiotics is digestive disturbances such as bloating, gas, and mild abdominal discomfort. This is usually a temporary issue as your body adjusts to the introduction of new bacteria. If you experience these symptoms, it is recommended to lower the probiotic dosage and gradually increase it over time to minimize these effects.

2. Allergic Reactions:

In rare cases, individuals may develop an allergic reaction to certain strains of probiotics. Symptoms may include skin rashes, itching, facial swelling, or difficulty breathing. If you experience any of these symptoms after taking a probiotic supplement, it is crucial to seek medical attention immediately. Allergies to probiotics are extremely uncommon, but it’s always important to be aware and take necessary precautions.

3. Infections in Individuals with Weakened Immune Systems:

People with weakened immune systems, such as those undergoing chemotherapy or organ transplants, are at a higher risk of developing infections from certain strains of probiotics. These infections are extremely rare and typically do not affect individuals with healthy immune systems. However, it is always recommended to consult with a healthcare professional if you have a compromised immune system before starting any new supplementation.

4. Unintended Side-Effects in Individuals with Certain Medical Conditions:

While probiotics are generally safe, individuals with certain medical conditions should exercise caution. For example, individuals with pancreatitis or short bowel syndrome may experience adverse effects from the consumption of specific probiotic strains. If you have any underlying medical conditions, it’s important to consult with a healthcare professional before incorporating probiotics into your diet.

5. Antibiotic Interactions:

Probiotics are often recommended during or after a course of antibiotics to help restore the natural balance of gut bacteria. However, some antibiotics may interfere with the effectiveness of certain strains of probiotics. It’s advisable to take probiotics at least two hours apart from antibiotic doses to minimize any potential interaction between the two.

What are the various types of Probiotic?

Lactobacillus

Lactobacillus is a well-known genus of bacteria that includes many different species, each with its own specific benefits. Some popular species within this group include:

• Lactobacillus acidophilus: Known for its ability to break down lactose and produce vitamin K, Lactobacillus acidophilus is commonly found in fermented foods like yogurt and supplements.
• Lactobacillus rhamnosus: This strain has been extensively studied for its potential to support digestive health, prevent respiratory infections, and even aid weight management.
• Lactobacillus casei: With its natural ability to survive in acidic environments, Lactobacillus casei is often used to balance gut microbiota and support immune function.

Bifidobacterium

Bifidobacterium is another popular genus of beneficial bacteria, commonly found in the large intestine. Several species within this group have significant health benefits:

• Bifidobacterium longum: Known for its ability to break down carbohydrates and produce lactic acid, this species helps maintain a healthy gut environment and supports the immune system.
• Bifidobacterium breve: This species is known to support the development of a healthy gut microbiota in infants and may provide relief from gastrointestinal symptoms in adults.
• Bifidobacterium lactis: Often used in probiotic supplements, Bifidobacterium lactis supports gut health, boosts immunity, and may help alleviate certain digestive disorders.

Saccharomyces boulardii

Saccharomyces boulardii is a probiotic yeast that has been extensively studied for its ability to provide gastrointestinal support. This resilient yeast strain can withstand stomach acid and antibiotics, making it an ideal choice for individuals with digestive issues.

Streptococcus thermophilus

Streptococcus thermophilus is a beneficial bacterium commonly used in the production of fermented dairy products such as yogurt. It aids in the digestion of lactose, making it valuable for individuals with lactose intolerance. Additionally, this strain has shown potential immune-modulating properties.

Combination Probiotics

Some probiotic supplements contain a combination of strains for enhanced health benefits. These combinations aim to provide a broader range of benefits, as different strains may target different aspects of gut health and overall well-being.

One example of a combination probiotic is VSL#3, which includes multiple strains of Lactobacillus, Bifidobacterium, and Streptococcus. This specific combination has been extensively studied for its effectiveness in managing irritable bowel syndrome, ulcerative colitis, and other digestive disorders.

How does Probiotic work?

Probiotics are live microorganisms that, when consumed in adequate amounts, can provide various health benefits to the host. These microorganisms are primarily bacteria, but certain types of yeasts can also exhibit probiotic properties.

The human gastrointestinal (GI) tract is home to trillions of microorganisms, including both beneficial and harmful bacteria. The balance between these microorganisms plays a crucial role in maintaining a healthy gut and overall well-being. Unfortunately, factors like poor diet, stress, antibiotics, and illness can disrupt this balance, leading to digestive issues and compromising the immune system.

Here’s where probiotics come into play. By ingesting probiotic-rich foods or taking probiotic supplements, you introduce a significant number of beneficial microorganisms into your GI tract. Once these live microorganisms reach your gut, they can colonize, multiply, and restore the balance of your gut microbiota.

Probiotics exert their beneficial effects through various mechanisms:

1. Reinforcing the Gut Barrier: Probiotics can enhance the integrity of the gut lining, preventing harmful substances, such as toxins and pathogens, from entering the bloodstream. This helps reduce the risk of developing gut-related disorders and systemic inflammation.

2. Producing Beneficial Compounds: Probiotics have the capability to produce an array of bioactive substances, including short-chain fatty acids and bacteriocins. These compounds have antimicrobial, anti-inflammatory, and immunomodulatory properties, promoting a healthier gut environment.

3. Crowding Out Harmful Bacteria: Probiotics can compete with harmful bacteria for space and resources in the gut. By doing so, they limit the growth and colonization of pathogenic microorganisms, reducing the risk of infections and promoting a more balanced gut microbiota composition.

4. Enhancing Nutrient Absorption: Certain strains of probiotics can enhance the absorption of important nutrients in the gut. For example, they may improve the digestion and absorption of dietary fiber, vitamins, and minerals, ultimately supporting overall nutritional status.

5. Modulating the Immune System: Probiotics have been shown to interact with immune cells in the gut, influencing immune responses and inflammation. By regulating these immune processes, probiotics can potentially alleviate symptoms of immune-mediated disorders, such as allergies and autoimmune diseases.

It is important to note that different strains and species of probiotics may have varying effects and mechanisms of action. The benefits of a specific probiotic can depend on factors such as the health condition being addressed and an individual’s gut microbiota composition.

To maximize the potential benefits of probiotics, it is essential to choose appropriate strains, consume them in adequate amounts, and maintain good overall digestive health. While probiotics can be helpful for many individuals, it is advisable to consult with a healthcare professional, such as a registered dietitian, to determine the most suitable probiotic regimen for your specific needs.

Recommended dosage of Probiotic

Probiotics are beneficial bacteria that can support and improve our gut health, which in turn, impacts various aspects of our overall well-being. While there is no one-size-fits-all answer to the recommended dosage of probiotics, several factors need to be considered, such as age, gender, individual needs, and health goals.

Adults

For adults, the recommended dosage of probiotics can vary depending on their specific needs and health conditions. Generally, starting with a daily dose of 1 billion to 10 billion colony-forming units (CFUs) is a good place to begin. However, for those dealing with conditions such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), a higher dosage may be necessary. In such cases, it is advisable to consult a healthcare professional or a registered dietitian who can provide personalized recommendations based on individual circumstances.

Children

When it comes to children, the dosage of probiotics also depends on various factors. It is important to note that infants and young children may have different probiotic needs than older children and adults. For infants, probiotics are sometimes recommended to assist with common digestive issues such as colic or acid reflux. In such cases, following the dosage instructions provided by the pediatrician is crucial. For older children, a daily dose ranging from 1 billion to 10 billion CFUs is generally considered safe and effective.

Gender

While there is no significant difference in the recommended dosage of probiotics based on gender, some studies suggest that certain strains of probiotics may provide gender-specific benefits. For example, Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14 may promote urinary tract health in women. However, more research is needed to determine the exact strains and dosages required for such benefits. Overall, choosing a high-quality probiotic supplement with a variety of strains can help support the gut health of both men and women.

Special Needs and Health Goals

Individuals with specific health conditions or particular health goals may require higher or more targeted dosages of probiotics. For instance, individuals with a compromised immune system or those who have recently completed a round of antibiotics could benefit from higher doses to replenish the gut flora. Additionally, athletes or individuals with a focus on improving athletic performance might benefit from probiotics that support immune function and reduce digestive disturbances.

Ultimately, the best approach is to consult with a healthcare professional or a registered dietitian who can assess individual needs and make appropriate dosage recommendations. Probiotic supplements are not regulated by the Food and Drug Administration (FDA), so it is essential to choose a reputable brand. Look for products that list the specific strains and the number of CFUs clearly on the label. As with any dietary supplement, it is always advisable to start with a lower dosage and gradually increase it if necessary, while monitoring any potential changes or symptoms.

Natural and Food Sources of Probiotic

Probiotics are beneficial bacteria that are naturally found in certain foods and can also be taken in supplement form. Including probiotic-rich foods in your diet is a great way to support your digestive system and overall well-being. Let’s dive into some natural and food sources of probiotics.

Yogurt:

Yogurt is perhaps the most well-known source of probiotics. Look for yogurts that contain live and active cultures, such as Lactobacillus or Bifidobacterium. Greek yogurt is a popular choice as it contains a higher protein content compared to regular yogurt. Aim for plain varieties to avoid unnecessary added sugars.

Kefir:

Kefir is a fermented milk drink, similar to a thin yogurt. It is made by adding kefir grains to milk, which are a combination of bacteria and yeast. This process results in a tangy and fizzy drink rich in probiotics. Kefir is available in dairy and non-dairy options, making it suitable for different dietary preferences.

Sauerkraut:

Sauerkraut is made by fermenting cabbage with lactic acid bacteria. It is not only a great source of probiotics but also provides a good amount of fiber and vitamins. However, it’s important to choose unpasteurized sauerkraut to ensure the live bacteria are present.

Kimchi:

Kimchi, a traditional Korean dish, is another wonderful source of probiotics. It is made by fermenting vegetables like cabbage with spices. Kimchi has a tangy and spicy flavor that can add a delicious twist to your meals. Similar to sauerkraut, opt for unpasteurized kimchi to get the full benefits.

Miso:

Miso is a paste made from fermented soybeans and grains, commonly used in Japanese cuisine. It is a rich source of probiotics and also provides protein and vitamins. Add miso to soups, dressings, or marinades to enhance the flavor profile of your dishes.

Frequently Asked Question on Probiotic

Q1. What are probiotics?

Probiotics are live microorganisms that, when consumed in adequate amounts, offer health benefits to the host. These microorganisms are usually strains of bacteria or yeasts that can be found in certain foods or dietary supplements. Probiotics are known to support a healthy digestive system and provide a myriad of other health benefits.

Q2. Why are probiotics important for our health?

Probiotics play a crucial role in maintaining a healthy microbiota, which refers to the trillions of microorganisms residing in our digestive system. These microorganisms aid in digestion, nutrient absorption, immune system function, and even mental health. Probiotics help maintain a balanced microbiota by replenishing the good bacteria that may be lost due to various factors such as antibiotic use, poor diet, or stress.

Q4. Can probiotics help with digestive issues?

Yes, probiotics can be beneficial for various digestive issues. They can help regulate bowel movements, alleviate symptoms of irritable bowel syndrome (IBS), reduce the severity and duration of infectious diarrhea, and even prevent antibiotic-associated diarrhea. Probiotics can also assist in managing symptoms of lactose intolerance and improve the digestion of certain nutrients.

Q5. Are probiotics safe for everyone?

Generally, probiotics are safe for most individuals when taken in recommended doses. However, specific groups of people, including those with compromised immune systems, critically ill individuals, and infants born prematurely, should exercise caution and consult with their healthcare provider before starting probiotic supplementation. Additionally, individuals with severe underlying medical conditions should seek medical advice before consuming probiotics.

Q6. Can probiotics help with weight loss?

While probiotics may contribute to overall gut health, current scientific evidence does not support the notion that probiotics alone can lead to significant weight loss. Weight management remains primarily dependent on a balanced diet and regular physical activity. However, some studies suggest that certain probiotic strains may help prevent weight gain, but further research is needed to establish a definitive link between probiotics and weight management.

Q7. Can probiotics help boost the immune system?

Probiotics can play a role in supporting a healthy immune system. The gut is closely linked to immune function, and probiotics help maintain a healthy balance of gut bacteria, which in turn can enhance immune responses. Certain strains of probiotics may stimulate the production of antibodies and activate immune cells, thereby helping to defend against harmful pathogens. However, more research is needed to fully understand the specific mechanisms behind probiotics’ impact on immune function.

Q8. Are there any side effects of probiotics?

In general, probiotics are considered safe for most people. However, some individuals may experience mild digestive symptoms, such as bloating or gas, when first introducing probiotics into their diet. In rare cases, people with weakened immune systems may develop serious infections. If you experience any concerning symptoms after starting probiotics, it is recommended to discontinue use and consult with a healthcare professional.

Q9. Can probiotics be taken with antibiotics?

Absolutely! In fact, it is often recommended to take probiotics during and after a course of antibiotics. Antibiotics can disrupt the balance of beneficial bacteria in the gut, which may lead to digestive issues and other complications. By supplementing with probiotics, you can help replenish the beneficial bacteria and reduce the likelihood of antibiotic-related side effects, such as diarrhea.

Scott Gooding

B.Sc, Holistic Nutrition Coach

Nutritionist

Scott is the Founder of The Good Farm Shop, Holistic Nutrition Coach, Sports Nutritionist, Exercise Specialist and author of 9 Health Books. He has done his Bachelor's in Exercise Physiology from De Montfort University.