Bacteria for Your Belly: A Beginner’s Guide to Probiotics and Their Health Benefits
Probiotics are living microorganisms that are beneficial for your digestive system. These microorganisms are usually bacteria, but they can also be yeasts. Our digestive system naturally has thousands of different types of bacteria that live in it. These bacteria are also referred to as gut flora or gut microbiota. However, sometimes, due to various reasons like taking antibiotics, having an unhealthy diet, and stress, the balance of the gut flora is disturbed. This is where probiotics come in as they can help restore the natural balance of the gut flora.
The Health Benefits of Probiotics
The research on probiotics is still ongoing, but some of the health benefits that are associated with probiotics are:
- Improved digestion and bowel movements
- Increased immune system function
- Decreased inflammation
- Improved mood and reduced anxiety
- Lowered risk of allergies and eczema in children
- Reduced risk of certain infections, especially vaginal and urinary tract infections in women
- Reduced risk of certain gastrointestinal infections like diarrhea
Sources of Probiotics
Probiotics can be found naturally in some foods, or they can be taken as supplements. Some of the sources of probiotics are:
- Yogurt
- Kefir
- Kombucha
- Fermented vegetables like kimchi and sauerkraut
- Miso
- Tempeh
- Supplements
Choosing a Probiotic Supplement
If you choose to take a probiotic supplement, it’s important to choose the right one. Here are some things to consider when choosing a probiotic supplement:
- Strain: Look for the specific strain of bacteria that is listed on the label as the strain determines the benefits that the probiotic will provide.
- Number of CFUs: CFUs stand for colony-forming units. The higher the CFU count, the more potent the probiotic will be.
- Shelf life: Probiotics are live microorganisms, and their effectiveness can decrease over time. Choose a product with a longer shelf life.
- Refrigeration: Some probiotic supplements require refrigeration to maintain their potency. Make sure to check the label.
Prebiotics vs. Probiotics
Just like probiotics, prebiotics are also essential for maintaining a healthy gut. Prebiotics are non-digestible fibers that promote the growth of beneficial gut bacteria. They act as food for probiotics. Some of the sources of prebiotics are:
- Chicory root
- Garlic
- Onions
- Asparagus
- Bananas
- Oats
Conclusion
Probiotics are an essential component of a healthy digestive system. They promote healthy digestion, increase immune system function, and reduce inflammation. Probiotics can be found naturally in some foods, or they can be taken as supplements. When choosing a probiotic supplement, it’s important to consider the strain, CFU count, shelf life, and refrigeration requirements. Additionally, prebiotics are also important for maintaining a healthy gut.
