Probiotics are typically associated with gut health, but did you know they can also play a major role in boosting your immune system?
The Basics of Probiotics
Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. These microorganisms exist naturally in the human body, but many people choose to take supplements or consume probiotic-rich foods for added benefits.
Some common probiotic-rich foods include:
- Yogurt
- Kefir
- Sauerkraut
- Kombucha
- Miso
- Tempeh
The Impact of Probiotics on Your Immune System
Studies have shown that probiotics can help stimulate your body’s natural defense mechanisms, strengthening your immune system and helping it fight off infections. Specifically, probiotics appear to enhance immunoglobin A (IgA) production, which is an important component of the body’s immune system that helps fight off infections.
When you have an adequate amount of probiotics in your system, your gut microbiome is able to maintain a healthy balance of good and bad bacteria. This is especially important for your immune system because more than 70% of your immune system is located in your gut.
Research has also shown that probiotics can help decrease inflammation in the body, which is another key factor for a healthy immune system. A study published in the Journal of Science and Medicine in Sport found that taking a probiotic supplement for 14 weeks reduced inflammation levels in athletes undergoing intense training.
The Best Probiotic Strains for Immune System Health
Not all probiotics are created equal, and some may have a greater impact on your immune system than others. Here are a few strains that have shown promising results:
- Lactobacillus acidophilus: This strain has been shown to enhance immune function in animal studies, and may be particularly effective in preventing respiratory infections.
- Bifidobacterium lactis: Several studies have suggested that this strain may help boost immune function, especially in elderly populations.
- Lactobacillus rhamnosus: This strain has been shown to decrease the risk of respiratory infections in children in several clinical trials.
- Saccharomyces boulardii: This friendly yeast has strong anti-inflammatory properties and has been shown to help prevent and treat a variety of gut-related infections.
How to Incorporate Probiotics into Your Diet
If you’re interested in adding probiotics to your diet, there are a few easy ways to do so:
- Start by incorporating probiotic-rich foods into your diet, such as yogurt, kefir, and fermented vegetables. Be sure to choose products that contain live and active cultures.
- Consider taking a high-quality probiotic supplement. Look for supplements that contain a variety of strains, and choose a reputable brand. Make sure to follow the manufacturer’s instructions for dosage.
- Avoid antibiotics whenever possible, as they can kill both good and bad bacteria in your gut.
The Bottom Line
Probiotics can play a major role in boosting your immune system and helping your body fight off infections. Incorporating probiotic-rich foods into your diet and taking a high-quality probiotic supplement are both great ways to ensure you’re getting enough of this beneficial bacteria.
