Probiotics are live microorganisms that are beneficial to human health when taken in adequate amounts. They are often found in fermented foods and supplements such as yogurt, kefir, sauerkraut, and kimchi. Probiotics have gained popularity in recent years due to their promising health benefits, but what exactly are they and how do they work?
What are Probiotics?
Probiotics are live microorganisms, mostly bacteria and some yeasts, that live in our bodies and in the environment. Probiotics can be found in some foods while others are made available through supplementation. There are different strains of probiotics, and each strain has various benefits.
The most commonly used bacteria in commercial probiotics are Lactobacillus and Bifidobacterium. These bacteria are naturally present in the human body and are found in large numbers in the digestive system. But these bacteria can be reduced by taking antibiotics, stress, or an unhealthy lifestyle, leading to an imbalance in the gut microbiome, which can cause digestive problems, inflammation, and other health issues.
Probiotics also contain other beneficial microorganisms such as Streptococcus thermophilus, Lactococcus lactis, and Saccharomyces boulardii that have proven to offer many other health benefits.
How do Probiotics work?
Probiotics work in different ways to promote human health. They can help regulate the digestive system, boost immunity, and help in the production of essential nutrients. When consumed, probiotics travel to the gut and attach themselves to the intestinal lining, where they compete with harmful bacteria and viruses for resources and space.
The probiotics then multiply, creating more “good” bacteria and increasing the variety of bacteria in the gut. This helps in maintaining an optimal balance of bacteria in the gut, which can improve overall health. Research shows that probiotics help in the digestion of food, reducing the symptoms of irritable bowel syndrome (IBS), and supporting the treatment of inflammatory bowel diseases (IBD) such as Crohn’s disease and ulcerative colitis.
Probiotics also help boost the immune system by stimulating the production of antibodies that protect against pathogens. A recent study found that certain strains of probiotics such as Lactobacillus rhamnosus and Lactobacillus casei increased immunity to influenza and improved vaccine efficacy in older adults.
Benefits of Probiotics
Probiotics offer various health benefits, including:
- Improved digestion: Probiotics help regulate the digestive system and can provide relief for various digestive problems such as constipation, diarrhea, and IBS.
- Boosted immunity: Probiotics enhance immunity by stimulating the production of antibodies to protect against infections and diseases.
- Skin Health: Certain strains of probiotics help treat acne, eczema, and improve overall skin health.
- Reduced inflammation: Probiotics help reduce inflammation in the gut, which can contribute to reducing chronic inflammation in the body.
- Weight Management: Research suggests that probiotics may contribute to weight loss by decreasing the number of calories absorbed by the body and regulating the production of hormones that control appetite.
Source of Probiotics
You can get probiotics from various sources, including:
- Fermented Foods: Foods like yogurt, kefir, kimchi, pickles, sauerkraut, and miso contain natural probiotics. Look for these products with active and live cultures.
- Supplements: Probiotic supplements are available at drugstores, supermarkets, and health food stores. Look for supplements that have an adequate number of colony-forming units (CFUs).
- Prebiotic Foods: Prebiotics are not probiotics, but they can help support the growth of beneficial bacteria in the gut. Foods like bananas, onions, garlic, and asparagus are high in prebiotics.
Conclusion
Probiotics offer many health benefits to the body, including improved digestion, boosted immunity, and reduced inflammation. These beneficial microorganisms are abundant in fermented foods and supplements and can be a valuable addition to a healthy diet. If you are considering taking a probiotic supplement or adding more fermented foods to your diet, consult your doctor or a registered dietitian to determine the right amount and type for you.
