If you’re looking for natural ways to boost your immune system, probiotics should definitely be on your list. These live microorganisms can work wonders for your gut health, and in turn, your overall immune function. Here are 7 surprising ways probiotics can boost your immunity:
1. Modulating the Gut Microbiota
One of the main ways probiotics support immunity is by modulating the gut microbiota, which consists of trillions of microorganisms in the digestive tract. When your gut microbiota is imbalanced or disrupted, it can compromise your immune system and increase your risk of infections, allergies, autoimmune diseases, and other health problems.
Probiotics help restore the balance of beneficial bacteria in your gut microbiota, which can enhance your immune function and reduce inflammation. For example, the strains Lactobacillus and Bifidobacterium have been shown to increase the production of natural antibodies, improve the gut barrier integrity, and stimulate immune cells.
2. Fighting Pathogens
In addition to modulating the gut microbiota, probiotics can directly fight pathogens that cause infections. Some strains of probiotics have antimicrobial properties that can inhibit the growth of harmful bacteria, viruses, and fungi.
For example, the strain Saccharomyces boulardii has been shown to reduce the risk of recurrent Clostridioides difficile infection, a severe and often antibiotic-resistant gut infection that can cause diarrhea, inflammation, and even death. Other strains that have been studied for their antimicrobial effects include Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus rhamnosus, and Streptococcus thermophilus.
3. Alleviating Allergies
Probiotics may also help alleviate allergy symptoms by modulating the immune response and reducing inflammation. Allergies occur when the immune system overreacts to harmless substances like pollen, pets, or food, triggering symptoms like itching, sneezing, swelling, and rashes.
Some studies suggest that probiotics can reduce the severity and frequency of allergic rhinitis (hay fever), asthma, eczema, and food allergies. For example, the strain Bifidobacterium lactis has been shown to improve symptoms of allergic rhinitis in children, while a combination of Lactobacillus acidophilus and Bifidobacterium bifidum has been shown to reduce the risk of eczema in infants.
4. Enhancing Vaccine Response
Probiotics may also enhance the efficacy of vaccines, which are a crucial way to prevent infections. Vaccines work by priming the immune system to recognize and fight specific pathogens, but their effectiveness can vary depending on various factors like age, health status, and nutrition.
Some studies suggest that probiotics can improve the response to vaccines by enhancing the production of antibodies and activating immune cells. For example, the strains Lactobacillus plantarum and Lactobacillus casei have been shown to improve the immune response to influenza vaccination in elderly people.
5. Supporting Mental Health
Probiotics don’t just benefit your physical health, but also your mental health. The gut-brain axis is a bidirectional communication pathway between the gut and the brain that plays a key role in various aspects of mental health, including mood, stress, cognition, and behavior.
Recent studies suggest that probiotics can affect the gut-brain axis and improve mental health outcomes. For example, the strain Bifidobacterium longum has been shown to reduce symptoms of depression and anxiety in people with irritable bowel syndrome, while a combination of Lactobacillus helveticus and Bifidobacterium longum has been shown to improve mood and cognitive function in healthy adults.
6. Reducing Inflammation
Inflammation is a normal immune response to infections and injuries, but chronic inflammation can damage tissues and increase the risk of chronic diseases like cancer, diabetes, and inflammatory bowel disease. Probiotics may help reduce inflammation by modulating the immune system and suppressing pro-inflammatory cytokines.
For example, the strain Bifidobacterium bifidum has been shown to reduce the levels of inflammation markers in people with ulcerative colitis, while a combination of Lactobacillus plantarum and Lactobacillus paracasei has been shown to reduce the levels of the pro-inflammatory cytokine IL-8 in healthy adults.
7. Boosting Exercise Performance
Finally, probiotics may also boost exercise performance by improving gut health and reducing fatigue. Exercise
