How Probiotics Can Help Prevent and Treat Colds and Flu
Getting enough sleep, washing your hands, and getting the flu shot can help you avoid getting sick. But if you do catch a cold or the flu, certain probiotics may help ease your symptoms and get you back on your feet more quickly (1).
What Are Probiotics?
Probiotics are live microorganisms that provide health benefits when consumed (2). They help restore the natural balance of bacteria in your digestive system, which gets disrupted when you're sick. This helps boost your immune system function.
How Probiotics Boost Immunity
70% of your immune system lives in your gut. So when your gut microbiome is out of balance, your immunity suffers (3). Probiotics help:
- Crowd out unhealthy bacteria
- Produce antimicrobial substances
- Interact with your immune cells
This strengthens your body's defenses, both in your gut and throughout your body, helping you avoid infection or recover faster.
Top 5 Probiotics for Colds and Flu
Research shows certain strains are especially helpful for preventing and treating upper respiratory infections like colds and flu (4). The top 5 strains to look for are:
- Lactobacillus rhamnosus - Boosts immune health and prevents infection
- Bifidobacterium animalis - Reduces flu duration and symptoms
- Lactobacillus casei - Improves immunity and prevents colds
- Lactobacillus plantarum - Has antiviral effects against respiratory viruses
- Bifidobacterium bifidum - Crowds out pathogens and modulates immunity
Evidence That Probiotics Prevent and Treat Colds and Flu
Dozens of clinical trials support using probiotics to prevent and treat upper respiratory tract infections like colds and influenza (5).
Prevention
A review of 21 studies with over 3,700 participants found taking probiotics cut upper respiratory infection risk by 42% over 3-6 month periods (6). The strains with the best evidence for prevention are:
- Lactobacillus rhamnosus
- Bifidobacterium animalis
- Lactobacillus casei
Faster Recovery
Several studies show probiotics can reduce flu duration and severity of symptoms like fever, cough, and sore throat by up to 2 days compared to placebo groups (7). The strains that help treat colds and flu fastest include:
- Lactobacillus plantarum
- Bifidobacterium bifidum
Food Sources of Helpful Probiotics
You can take probiotic supplements for colds/flu. But you can also get protective strains from fermented foods like:
- Yogurt - Choose brands with live active cultures
- Kefir - A potent source of up to 50 strains of bacteria and yeast
- Sauerkraut - Naturally fermented, not vinegar-based
- Kimchi - Spicy fermented cabbage from Korea
- Miso - A fermented soybean paste used in Japanese cuisine
- Kombucha - Fermented tea drink with vinegar bite
Aim for a variety to get a diversity of gut-boosting strains.
Lifestyle Tips to Prevent Colds and Flu
While probiotics can help, practicing healthy habits is the best way to avoid getting sick in the first place. Be sure you:
Get Plenty of Sleep
Not getting 7-9 hours per night raises your risk of catching a cold by 3 times and quadruple your odds of coming down with the flu (8). Aim to be in bed by 10 pm and avoid screen time for 1 hour before bedtime.
Wash Your Hands
Hand hygiene cuts your infection risk significantly. Wash with warm water and soap for 20 seconds after touching contaminated surfaces or being in public spaces. Consider carrying hand sanitizer for on-the-go cleanliness.
Stay Active
Regular exercise keeps immunity high by lowering stress hormones and boosting white blood cells and antibodies. Aim for 150 minutes per week of moderate activity like brisk walking. Yoga and tai chi are great options too.
Eat Immunity-Boosting Foods
Fill your plate with produce high in vitamin C (citrus, peppers, strawberries), vitamin D (salmon, eggs, mushrooms), zinc (oysters, beef, pumpkin seeds), and vitamin E (nuts, spinach, avocado). These nutrients prime your immune system to fight infection.
The Takeaway
Specific strains of probiotics have been clinically shown to prevent colds and flu. They can also help you get better faster if you do get sick. Combined with a healthy lifestyle, probiotics offer a natural way to stay well this cold and flu season.
FAQs
What are the best probiotic strains for preventing colds and flu?
The strains with the strongest evidence for preventing colds and flu are Lactobacillus rhamnosus, Bifidobacterium animalis, and Lactobacillus casei. Taking supplements with these strains can reduce upper respiratory infection risk by up to 42%.
Do probiotics reduce the length of time you're sick with the flu?
Yes, studies show certain probiotic strains can reduce flu duration by 1-2 days on average compared to control groups. The strains that provide the biggest benefit are Lactobacillus plantarum and Bifidobacterium bifidum.
How long should you take probiotics to prevent colds and flu?
For optimal preventive effects, you need to take probiotics regularly for 3-6 months leading up to cold/flu season. This allows time for the strains to fully colonize your gut and boost immunity.
What foods contain good probiotics for colds and flu?
Yogurt, kefir, sauerkraut, kimchi, miso, and kombucha all provide protective probiotic strains. Aim to incorporate a variety of fermented foods into your diet for diversity of gut-enhancing bacteria.
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.
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