Probiotics are living microorganisms that are beneficial for human health. They are found naturally in foods like yogurt, kefir, miso soup, sauerkraut, kimchi, tempeh, and pickles. The good bacteria in probiotic supplements work with our body’s natural flora to support digestive health, immune function, and overall wellness.
In addition to helping with digestion, probiotics can boost immunity, reduce allergies, and fight depression.
But how do you get these beneficial bacteria into your body? And what types of probiotic supplements should you buy?
This article will answer those questions and more. It will also tell you why probiotics are important to your health and why you should consider adding them to your diet.
Table of Contents
What are Probiotics?
Probiotics are live beneficial bacteria that are beneficial for human health. Some of the sources of probiotics can be yogurt, kefir, sauerkraut, kimchi, miso, tempeh, pickles, olives, and others. These probiotics are also available as supplements or dietary products. There are two main categories of probiotics – prebiotics and symbiotics. Prebiotics are non-digestible carbohydrates that feed the good bacteria in our gut. Symbiotics are living organisms that are added to food or drinks. Both prebiotics and symbiotes are essential for maintaining healthy digestive system. Let us now see how they work.
Prebiotics
Prebiotics are indigestible carbohydrates that feed good bacteria in our gut, thus improving digestion. They are mainly found in vegetables such as onions, garlic, leeks, asparagus, artichokes, bananas, apples, carrots, celery, cucumbers, green beans, broccoli, cabbage, cauliflower, mushrooms, tomatoes, and sweet potatoes.
Symbiotics
Symbiotics are living organisms that add flavor and texture to food. They include yeast, lactobacillus, bifidus, acidophilus, and propionibacterium. Some examples of symbiotics are brewer’s yeast, kombucha tea, kimchi, sauerkrauts, pickles, and olives.
Benefits of Probiotics
Probiotics are living microorganisms that live in our digestive tract and help maintain a healthy balance of bacteria. They play an important role in maintaining a healthy immune system and gastrointestinal health.
There are several health benefits of probiotic foods and supplements. Here are 29 common ones.
1. Helps Prevent Colds and Flu
A study published in the journal Clinical Infectious Diseases found that taking probiotics may reduce the number of colds and flu viruses that enter the body.
In fact, one study showed that taking probiotics daily reduced the incidence of colds by 50%.
2. Improves Digestion
Probiotics improve digestion by helping break down food into nutrients that can be absorbed by the body. This helps prevent constipation, gas, bloating, and diarrhea.
3. Promotes Healthy Skin
Probiotics promote healthy skin by improving the barrier function of the intestinal lining. This prevents toxins from entering the bloodstream and protects against infections.
4. Boosts Immunity
Taking probiotics regularly boosts immunity. One study found that taking probiotics every day for six weeks significantly increased the levels of immunoglobulin A (IgA). IgA is an antibody that fights off infection.
5. Prevents Yeast Overgrowth
Probiotics help prevent yeast overgrowth, which can cause vaginal infections. In addition, they can help treat candida.
6. Reduces Inflammation
Probiotics help reduce inflammation in the intestines. This reduces symptoms such as abdominal cramps, bloating, and gas.
7. Supports Gut Health
Probiotics support gut health by keeping harmful bacteria out of the intestines. The result? Less chance of getting sick.
8. Alleviates Constipation
Constipation is caused by poor diet, lack of exercise, stress, and certain medications. Taking probiotics can alleviate this problem.
9. May Help Treat Irritable Bowel Syndrome
Irritable bowel syndrome (IBS) occurs when the muscles of the intestine become irritated. It causes pain, bloating, and discomfort.
Some people find relief from IBS by eating foods rich in fiber. However, some people find that probiotics can help relieve their symptoms.
10. Can Improve Mood
Several studies show that taking probiotics can improve mood. For example, one study found that women who took probiotics had lower anxiety scores than those who did not take them.
11. Helps Maintain Weight Loss
Taking probiotics along with a low-calorie diet can help maintain weight loss. One study found that participants who took probiotics lost about 2% more weight than those who did not.
12. Helps Reduce Risk of Heart Disease
Heart disease is the leading cause of death worldwide.
Probiotics may help reduce cholesterol and triglyceride levels.
13. Helps Fight Cancer
Cancer cells thrive in an environment where there is too much sugar and not enough oxygen. Probiotics can help fight cancer by reducing the amount of sugar in the blood.
14. Helps Support Bone Health
Probiotics can help keep bones strong by promoting bone growth and preventing calcium loss.
15. Helps Protect Against Dental Problems
Dental problems are common among children and adults alike. Probiotics can help prevent tooth decay and gum disease.
16. Helps Prevent Diabetes
Diabetes affects millions of Americans. Probiotics can help control blood glucose levels, which helps prevent diabetes.
17. Promotes Digestion
Probiotics help digestion by breaking down food into nutrients that our bodies can use.
18. Improves Skin Quality
Probiotics help improve the quality of the skin’s outer layer. This benefits everyone, but especially pregnant women and older individuals.
19. Lowers Cholesterol Levels
Cholesterol is a type of fat that builds up on artery walls. Eating probiotic-rich foods can help lower cholesterol levels.
20. Helps Control Cravings
Probiotics can curb cravings for sweets and other unhealthy snacks.
21. Can Help Treat Ulcers
Ulcerative colitis is a chronic condition that causes ulcers in the colon. Taking probiotics can help heal these ulcers.
22. May Improve Sleep
Probiotics can improve sleep by improving intestinal function.
23. May Increase Appetite
Some people find that eating probiotic-rich foods increases their appetite. However, this effect varies from person to person.
24. May Lower Blood Pressure
High blood pressure is a major risk factor for heart attacks and strokes. Probiotics have been shown to lower blood pressure.
25. May Reduce Stress
Probiotics can relieve stress by lowering cortisol levels. Cortisol is a hormone produced during times of stress.
26. May Improve Athletic Performance
Probiotics can increase athletic performance by increasing muscle mass and strength.
27. May Be Used To Treat Food Allergies
Food allergies are caused by an overactive immune system. Probiotics can calm the immune system and ease allergy symptoms.
28. May Aid In Weight Loss
Taking probiotics can aid weight loss by boosting metabolism and encouraging the body to burn more calories than usual.
29. Improves intestinal permeability
Intestinal permeability refers to the ability of our intestines to absorb nutrients from food. It’s important to maintain healthy levels of gut bacteria in order to achieve optimal health. Probiotics help to support these levels by increasing the amount of friendly bacteria in the digestive tract.
Probiotic Supplements
There are three types of probiotics: Bifidobacteria, lactobacilli, and Saccharomyces boulardii. Each type has its own benefits and uses.
Bifidobacterium Bifidum (B.bifidum or Bifidobacterium) is one of the most common types of probiotics used in the industry. This bacteria helps maintain a healthy balance of intestinal flora. It is commonly used to treat gastrointestinal disorders such as diarrhea, and irritable bowel syndrome.
Lactobacillus Acidophilus (L.acidophilus or lactobacilli) is another popular type of probiotic. This bacteria is often used to prevent yeast infections and urinary tract infections.
Saccharomyces Boulardi is a nonpathogenic yeast that is used to treat candidiasis. Candida albicans is a fungus that causes yeast infections.
Probiotics dietary supplements can be purchased over the counter without a prescription. There are no known side effects associated with taking probiotics.
However, people with certain medical conditions should consult their doctor before taking probiotics. These include those with allergies, asthma, diabetes, HIV/AIDS, kidney disease, liver disease, multiple sclerosis, and ulcerative colitis.
How Do Probiotics Work?
Probiotics are living organisms that help keep our bodies healthy. They’re usually found in fermented foods like yogurt, kefer, sauerkrauts, pickles, and kimchi. These foods contain billions of probiotic bacteria that feed off of the sugars in these foods. This creates a favorable environment for the growth of probiotic bacteria.
The probiotic bacteria then multiply and colonize in the intestines. Once there, they produce substances called short chain fatty acids (SCFA) that nourish the gut lining. SCFAs also stimulate the immune system and prevent harmful pathogens from entering the body.
How to Take Probiotics
There are many different ways to take probiotics, including eating them, drinking them, taking capsules, and consuming them through supplements.
Eating probiotics is the easiest way to get them into your body. Simply add some to your food or drink. However, there’s no need to eat large amounts of probiotics; just a small amount every day is enough to reap the benefits.
Drinking probiotics is another option. Some people prefer to mix probiotics with water and consume it this way. Others prefer to drink probiotics straight. Either way, it’s important to remember to drink plenty of water when taking probiotics. This helps keep your stomach from getting bloated and full.
Taking probiotics in capsule form is another option. There are several brands available at local grocery stores, drugstores, and online retailers.
Finally, there are probiotic supplements. These can be taken orally. Supplements are convenient because they don’t require any preparation or cooking.
In conclusion, probiotics are live microorganisms that have been shown to improve digestion, boost immunity, and even reduce allergies. They also promote healthy gut flora and may help prevent certain types of cancer. Probiotic supplements are readily available at most grocery stores, but if you’d like to add some to your diet, add some of nions, garlic, leeks, asparagus, artichokes, bananas, apples, carrots, celery, cucumbers into your daily foods.
Source: World Gastroenterology Org