Many of us have heard of probiotics, but don’t necessarily know what we should do with them or how they work.
First of all, probiotics are good for gut health, but why is that important? Your gut isn’t just where food goes, it’s actually at the center of every system in your body, and your health can influence everything, including immunity, mood, physical and emotional health.
In fact, the gut microbiome and the brain are in cahoots: constantly talking and sending messages back and forth. This is a process known as the gut-brain axis.
“When our digestive system is well, our central nervous system is also happy,” says nutritional therapist carol becker. “Probiotics are live bacteria that can help improve gut flora and can be found in fermented foods like plain yogurt, kimchi and sauerkraut, or taken as a supplement.”
In fact, taking probiotics for just three weeks may help restore your microbiome and reduce levels of depression, stress, and anxiety, according to a study published in the Journal of Clinics and Practices. The participants also showed an overall happier mood, more energy, and less brain fog.
Here, we’ll explain more about the gut, how probiotics can keep it working efficiently, and why this is crucial to our overall health and wellness.
What are probiotics?
The World Health Organization defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit to the host.” A simpler way of saying it is that probiotics are live bacteria that are good for you, especially your digestive system.
As we’ve already heard, they can play a critical role in the health of your gut microbiome: the collection of billions of bacteria, with up to 500 different living species in our digestive tract.
“While some bacteria can be harmful to our health, many others are extremely beneficial, and maintaining a harmonious balance between ‘good’ and ‘bad’ bacteria is crucial to our overall health,” he says. ami shewarda nutritional therapist specializing in gut and digestive health.
Our gut bacteria develop from birth and not only help with the digestion and absorption of nutrients from what we eat, but also provide energy and produce vitamins.
“It’s also important for immune health, the removal of pollutants from the body, and our emotional well-being,” adds Sheward. “A variety of things have an impact on our gut microorganisms: diets with sugar and refined carbohydrates, alcohol, antibiotics, stress, pollution and toxins can upset the balance.”
He adds that dysbiosis, when gut bacteria become unbalanced, occurs when there are more bad bacteria than good. “This causes something called ‘immune dysregulation,’ which essentially throws your immune system out of whack and makes you more prone to colds and infections, reducing nutrient absorption and decreasing your ability to synthesize some energy-boosting B vitamins, all which can lead to fatigue,” he says.
“The good news is that there are things we can do to improve the environment for good bacteria to thrive, including dietary changes and taking probiotic supplements.”
Types of probiotic
Two of the most common and widely researched probiotics are bifidobacteria and lactobacillus.
bifidobacteria are bacterial probiotics that are often used in foods and supplements. They are believed to support immunity by helping to break down lactose into nutrients that the body can absorb and also limit the growth of bad or harmful bacteria in the gut.
Lactase, the enzyme that breaks down lactose, or milk sugar, is produced by lactobacillus. Lactic acid is also produced by these bacteria. Lactic acid helps control bad bacteria. It also acts as a source of muscle fuel and aids in mineral absorption. Lactobacillus bacteria can be found naturally in the mouth, vaginal canal, and small intestine.
“You may already be eating probiotic-containing foods in your daily diet,” says Sheward. “Fermented foods, particularly yogurt, sauerkraut, miso, kimchi, cheese, and tempeh, contain a variety of beneficial microorganisms. Fermented beverages like kombucha (fermented tea) and kefir (fermented milk beverage) can also help you get more probiotics in your diet.”
How do probiotics work?
Probiotics are made up of good bacteria that help keep the body healthy and running efficiently. This beneficial bacteria can fight off bad bacteria when you have too much, helping to strengthen your immune system so it recovers.
“When ingested, the bacteria in probiotics ‘compete’ against potentially pathogenic microbes in the gastrointestinal tract to try to inhibit their harmful effects,” explains the functional medicine physician. danny ly. “They can do this by producing antimicrobial substances that can kill opportunistic pathogens and by binding to viruses themselves. That’s why having a wide and varied number of ‘good bugs’ or bacteria in the gut has also been shown to dampen allergies and sensitivities, support the immune system, decrease inflammation, improve nutrient absorption and much more.”
What are the benefits of probiotics?
Probiotics can have many benefits. “They have been shown to improve gut health, the immune system, and cognitive function, among other things,” says Sheward. “Constipation, blood pressure, skin health, and other issues have also been linked to them in studies.”
There has also been a lot of research on probiotics and how they can be used to treat and manage Irritable Bowel Syndrome (IBS), a common condition that affects the digestive system, with symptoms including stomach cramps, bloating, diarrhea and constipation.
“Changes in the gut microbiome have been linked to IBS symptoms,” says Sheward. “Studies found that people with IBS, for example, have lower levels of lactobacillus and Bifidobacteria in their stomachs and higher levels of pathogens Streptococcus, E. coliand Clostridium in his entrails.”
Intestinal expert and nutritionist. Hanna Bray She also adds that most people know that probiotics are good for the gut, but many don’t realize that they’re also a great way to support the immune system. “Over 70% of which resides in the lining of the intestine and is supported by a diverse community of bacteria,” she says. “Furthermore, good gut bacteria have been shown to influence both the ‘innate’ immune system, which we are born with, and the ‘acquired’ immune system, which we develop over time.”
Think of your innate immune system a bit like a paramedic: These smart immune cells are the first to arrive on the scene of an injury or infection. They try to limit the damage but are not particularly specialized in their response.
“While your acquired immune system is more like a hospital consultant,” he adds, “it is highly specialized, tailoring its response to the specific threat. You can do this by remembering the contact you have had with various different viruses, bacteria, and other microbes in the past. These two immune systems work together to protect you from disease-causing bacteria and also keep your immune responses regulated and in balance. A probiotic supplement can help shorten the lifespan and severity of an illness.”
