A Beginner’s Guide to Probiotics and their Benefits
Probiotics are living microorganisms that are beneficial for our health. They are found in many foods, supplements and sometimes natural drinks that are fortified with them. These microorganisms are not visible to the naked eye and are available in various strains.
What are Probiotics?
The word “probiotics” comes from the Greek ‘pro-‘ meaning ‘promoting’ and ‘biotic’ meaning ‘life.’ These microorganisms help to promote life and maintain the balance of beneficial bacteria and harmful bacteria in our gut.
While we might think of all bacteria as harmful, there are actually billions of bacteria living in our gut, and not all are harmful. Good bacteria, or probiotics, help to maintain the balance of microorganisms in our gut and prevent the overgrowth of harmful bacteria.
It’s essential to maintain this balance because if the harmful bacteria start to dominate, they can cause inflammation and lead to various health complications like obesity, allergies, and even depression.
The Benefits of Probiotics
Probiotics have been linked to various health benefits. The most researched of these are:
1. Improved Digestion
Probiotics are known to improve digestion by breaking down compounds like carbohydrates and proteins that are often difficult to digest. Probiotics also help to regulate bowel movements and prevent constipation.
2. Boosted Immune System
Probiotics have been shown to boost the human immune system by increasing the production of antibodies and stimulating natural killer cells.
3. Enhanced Nutrient Absorption
Probiotics assist the body in absorbing nutrients more efficiently. They help to enhance the absorption of essential vitamins and minerals like calcium, iron, and zinc.
4. Lowered Cholesterol Levels
Studies have shown that probiotics can help reduce the amount of LDL “bad” cholesterol in the blood, reducing the risk of heart disease.
5. Improved Mental Health
Probiotics can improve mental health by reducing anxiety, stress, and depression caused by inflammation in the body.
Probiotic Sources
Probiotics are present in various foods and supplements. The most common sources of probiotics are:
1. Yogurt
Yogurt is a fermented food that is packed with probiotics. The live and active cultures in yogurt include lactobacillus and bifidobacterium, which are two strains that help to improve digestion and boost the immune system. When looking for probiotic yogurt, it’s essential to check the label to make sure it contains live and active cultures.
2. Kefir
Kefir is a fermented milk drink that is rich in probiotics. It contains many strains of bacteria and yeasts and is particularly potent in its delivery of probiotics to the body.
3. Kimchi
Kimchi is a traditional Korean dish made from fermented cabbage, radish, and other vegetables. It is rich in probiotics, particularly lactobacillus strains that help to boost the immune system.
4. Kombucha
Kombucha is a fermented tea that contains a colony of bacteria and yeast. It can help improve digestion and boost the immune system. It is essential to check the label for added sugars when purchasing kombucha.
5. Supplements
Probiotic supplements are available in many different strains and potencies. Supplements can be particularly helpful if you’re looking to target specific health concerns such as irritable bowel syndrome (IBS) or urinary tract infections (UTIs).
How to Choose a Probiotic
With so many probiotic options available, it can be overwhelming to choose the right one for you. Here are a few things to consider when selecting a probiotic:
1. Strains
Not all strains of probiotics are
