What Are Probiotics?
Probiotics are live microorganisms that provide health benefits when consumed. They help populate our gut with beneficial bacteria to improve digestion, immunity, and overall well-being. Probiotics can be taken as supplements or obtained naturally through fermented foods like yogurt, kefir, kimchi, sauerkraut, and kombucha.
How Do Probiotics Work?
Our intestines contain trillions of bacteria that make up the gut microbiome. When balanced with plenty of good bacteria, the gut microbiome supports digestive health, nutrient absorption, immunity, and more. Probiotics increase populations of good bacteria like Lactobacillus and Bifidobacterium to create a healthy microbiome environment.
Specific ways probiotics benefit health include:
- Aiding digestion of fiber, lactose, and nutrients
- Producing vitamins like B12 and K
- Supporting immunity by crowding out bad bacteria
- Reducing inflammation and intestinal permeability
- Relieving diarrhea, IBS, and other gut issues
By replenishing good bacteria, probiotics bring the gut microbiome into a healthy, balanced state.
Types of Probiotics
The most common and well-researched probiotics include:
- Lactobacillus - boosts immunity, inhibits pathogens, aids digestion
- Bifidobacterium - improves IBS, constipation, diarrhea
- Saccharomyces - anti-inflammatory, allergy relief
- Streptococcus - oral health, tooth decay prevention
Within each genus there are many individual species like Lactobacillus acidophilus, Bifidobacterium longum, and more. Multi-strain probiotic products aim to provide diverse benefits.
Health Benefits of Probiotics
Extensive research shows probiotics can improve many aspects of health when consumed regularly. Here are some top scientifically proven benefits of probiotics:
Improved Digestive Health
Probiotics ease multiple digestive complaints by optimizing the gut microbiome. Studies show probiotics can help:
- Treat antibiotic-associated diarrhea
- Prevent Clostridium difficile infections
- Reduce bloating, gas, constipation in IBS
- Improve lactose digestion
- Soothe inflammatory bowel diseases like ulcerative colitis
- Shorten infectious diarrhea duration
- Relieve nausea caused by antibiotics or chemotherapy
By crowding out harmful bacteria and supporting overall gut function, probiotics keep digestion regular and comfortable.
Enhanced Immunity
Around 70% of the body's immune cells reside in the intestines. Nourishing gut bacteria with probiotics stimulates:
- Increased antibody production
- Higher levels of immune cells like lymphocytes
- Enhanced pathogen-fighting abilities
- Reduced risk and duration of common infectious illnesses
- Lower inflammatory immune responses
Probiotics also discourage growth of harmful bacteria to support overall immune function.
Improved Mental Health
The gut-brain axis connects the microbiome to mental health. Probiotics can benefit mood and cognitive function through multiple mechanisms like:
- Producing mood-boosting neurotransmitters
- Reducing systemic inflammation that impairs brain function
- Preventing overgrowth of harmful bacteria that release toxins
- Improving gut barrier integrity to minimize toxins entering bloodstream
Studies reveal probiotics can help treat anxiety, depression, obsessive compulsive disorder, memory loss, and other mental health issues.
Enhanced Heart Health
Probiotics promote heart health in a variety of ways:
- Lowering LDL "bad" cholesterol
- Reducing blood pressure
- Protecting blood vessels from oxidative damage
- Decreasing plaque buildup and cardiovascular disease risk
- Lowering chronic inflammation that damages heart tissue
Via effects on cholesterol, blood pressure, inflammation, and more, probiotics support overall cardiovascular function.
Increased Nutrient Absorption
Populating the gut with beneficial probiotics improves absorption and bioavailability of nutrients. Probiotics assist with breaking down and transporting minerals, vitamins, proteins, carbohydrates, and fats.
Weight Loss Support
Although research is still ongoing, some studies show probiotics can aid weight loss through several mechanisms like:
- Optimizing gut bacteria linked to reduced fat mass
- Lowering inflammation that drives obesity
- Increasing feelings of fullness after eating
- Moderating absorption of fat from food
Certain probiotic strains appear helpful as part of a healthy diet and lifestyle for losing weight.
Other Benefits
Probiotics have been associated with many additional health benefits, including:
- Reduced allergies and eczema in infants
- Potential anti-cancer effects from immune stimulation
- Vaginal health support through reduced infections
- Oral health via inhibited cavity-causing bacteria
- Skin improvement for acne, rosacea, dermatitis
From head to gut and beyond, probiotics support whole body wellness in diverse ways.
Best Probiotic Foods
In addition to supplements, you can get probiotics from real, fermented foods. Natural probiotic foods include:
Yogurt
Look for yogurts labeled "contains live and active cultures." The National Yogurt Association seal verifies the yogurt has significant probiotic content. Non-dairy yogurt options like coconut or almond yogurt won't have probiotics unless live cultures are added during processing.
Kefir
This tangy fermented milk drink has up to 50 different microbe strains. While yogurt has 2-10 probiotic strains, kefir's diverse probiotics provide extra digestive and immune benefits.
Kimchi
Made from fermented cabbage and spices, Korean kimchi supplies probiotics along with vitamins, minerals, antioxidants, and fiber for gut and overall health.
Sauerkraut
Lacto-fermented cabbage provides a tasty source of natural probiotics. Unpasteurized sauerkraut has more live cultures than heat-treated kinds.
Miso
This paste made from fermented soybeans, rice, or barley is a umami-rich probiotic food. Use miso to flavor soup, marinades, dressings, and other dishes.
Kombucha
Fermenting sweetened tea produces tangy kombucha loaded with probiotics and antioxidants. Unpasteurized, homemade kombucha has the most live cultures.
Tempeh
Made from fermented soybeans, this plant-based protein source hosts probiotics along with fiber, vitamins, and minerals.
Pickles
Look for traditionally fermented pickles like real dill pickles, with labeling that specifies "fermented" or "unpasteurized." Vinegar-brined pickles don't have probiotics.
Natto
This Japanese dish of fermented soybeans has an intensely slimy texture and funky flavor, but provides potent probiotic benefits.
Sourdough Bread
Traditional sourdough leavening relies on wild yeasts and lactobacilli bacteria. Opt for authentic, long-fermented sourdough for the probiotic benefits.
Some Cheese
Aged, raw milk cheeses like gouda, cheddar, Gruyere, and mozzarella contain some live probiotic cultures. Soft cheeses tend to have more.
Probiotic Supplements
In supplement form, probiotics typically contain concentrated amounts of specific probiotic strains in capsule, powder, or liquid form. Some popular probiotic supplements include:
Align
Containins the probiotic Bifidobacterium longum, Align capsules promote regularity, immunity, vaginal health, and IBS relief.
Renew Life
This brand offers probiotic capsules and powders with up to 12 strains that support immune, digestive, heart, and vaginal health.
Garden of Life
Raw, high CFU probiotic capsules, gummies, powders boost digestion, immunity, nutrient absorption, and more.
Seed
Vegan probiotic capsules feature 24 unique strains with prebiotics to support overall wellness and vitality.
Culturelle
Relying on Lactobacillus GG, these capsules ease digestive issues, immune health, vaginal balance, and IBS symptoms.
Florastor
Saccharomyces boulardii probiotic yeast in these capsules reduces diarrhea risk from antibiotics and prevents intestinal pathogens.
Bio-K+
Dairy-free probiotic capsules with Lactobacillus acidophilus and other strains to enhance digestion.
Hyperbiotics
Their PRO-15 capsules feature a blend of 15 probiotic strains to restore gut health and balance.
There are also targeted probiotic supplements for needs like vaginal health, IBS relief, eczema, weight loss, immune defense, and more.
Probiotic Dosage
For maintenance of good health, general probiotic dosage guidelines recommend:
- 1-10 billion CFUs (colony forming units) daily
- Consuming probiotics with meals supports their effectiveness
- Take for at least 2-4 weeks to allow populations to establish
- Ongoing daily intake ideally provides sustained benefits
Higher doses around 50-100 billion CFUs may be used to treat GI infections, diarrhea, IBS, and other conditions. Work with your doctor to find the right probiotic dosage and strains for your needs.
When to Take Probiotics
The best times to take probiotic supplements include:
- In the morning on an empty stomach
- In the evening before bed
- After taking antibiotics to restore gut flora
- During or after illness to support immunity
- Before traveling to prevent digestive issues
Take probiotics consistently each day for optimal benefits. Set a daily reminder on your phone if needed.
Probiotic Safety
When used appropriately, probiotics are very safe for most people. However, some considerations include:
- Immune-compromised individuals should exercise caution and consult a doctor first
- Start with low doses and gradually increase to avoid gas or bloating
- Rarely, probiotics may cause allergic reactions or histamine intolerance symptoms
- Discontinue use if any worrisome reactions occur and seek medical guidance
- Avoid unpasteurized probiotic foods if pregnant or high-risk
Otherwise, probiotics have an exceptional safety profile with little risk of harm for most healthy consumers.
The Bottom Line
Probiotics support digestive, immune, brain, heart, and overall health in multiple ways. Consuming probiotic foods and/or targeted probiotic supplements can optimize your gut microbiome. Probiotics help create a thriving community of good bacteria to boost whole body function and resilience. Adding these "good bugs" through fermented foods and/or supplements confers science-backed benefits for well-being.
FAQs
Do probiotics help with weight loss?
Some studies suggest certain probiotic strains can help with fat loss and reaching a healthy weight. Probiotics promote weight loss through various mechanisms like curbing appetite and reducing fat absorption. But more research is still needed.
How long do probiotics take to work?
It may take 2-4 weeks of consistent probiotic intake to establish significant populations in your gut. But many people report improvements in digestion, immunity, and more within just a few days.
When should you avoid probiotics?
Those with compromised immune systems should consult a doctor first, as rare infections are possible. People with allergies or histamine issues may react poorly. Very rarely, probiotics may cause worrisome side effects if taken in excess.
Do probiotics help acne?
Emerging research indicates certain probiotics strains can improve skin health. Probiotics may reduce acne through lowering systemic inflammation, optimizing gut-skin connections, and inhibiting growth of acne-causing bacteria.
How do you store probiotic supplements?
Probiotic capsules and powders store best at cool room temperature or refrigerated. Exposure to heat and moisture can reduce potency of strains over time. Avoid leaving probiotics in hot vehicles.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment