Probiotics are live bacteria and yeasts that are commonly known as “the good bacteria” that live in our gut. They are often found in fermented foods like yoghurt, kefir, kimchi, sauerkraut, and kombucha. They are also available in the form of supplements. In recent years, there has been growing evidence that consuming probiotics can boost the immune system.
Benefits of Probiotics for Immune System
Probiotics have been found to strengthen the immune system by:
- Increasing the production of antibodies that fight harmful bacteria and viruses.
- Increasing the activity of immune cells like natural killer cells and T lymphocytes.
- Improving gut barrier function and reducing gut inflammation. 70% of the immune system is located in the gut.
- Reducing the risk and duration of respiratory tract infections like the common cold, flu, and pneumonia.
- Reducing the risk and severity of gastrointestinal infections and bowel diseases like diarrhoea, inflammatory bowel disease, and ulcerative colitis.
- Reducing the risk of allergies and autoimmune diseases like type 1 diabetes, rheumatoid arthritis, and multiple sclerosis. Autoimmune diseases occur when the immune system attacks healthy cells in the body.
However, it is essential to note that the effectiveness of probiotics varies among individuals and depends on a range of factors like age, health status, and the type and dosage of probiotic strains used. Consult a healthcare professional before taking probiotic supplements, especially if you have underlying health conditions or are taking medications.
Best Practices for Taking Probiotics
Here are some best practices to consider when taking probiotics:
- Choose a quality probiotic supplement that contains live and active strains. Look for products that mention the specific strains and colony forming units (CFUs) on the label. CFUs indicate the number of live bacteria in the product. A minimum of 1 billion CFUs per dose is recommended.
- Take probiotics with or after meals to aid absorption and reduce stomach acid levels, which can kill some of the bacterial strains.
- Store probiotics in a cool, dry place, away from light and moisture. Keep them in their original packaging to prevent exposure to air.
- Stick to the recommended dosage and duration of use. Probiotics are safe and well-tolerated but taking excessive amounts can cause digestive issues like bloating, gas, and diarrhoea.
- Pair probiotics with a healthy diet rich in fibre, fruits, vegetables, whole grains, and lean protein. Avoid sugary, processed, and high-fat foods that can promote the growth of harmful gut bacteria.
- Engage in regular physical activity, manage stress, and get adequate sleep. These lifestyle factors can also impact the gut microbiome and immune system.
The Bottom Line
Probiotics are beneficial for the immune system and overall health. They can improve gut health, reduce the risk of infections and inflammatory bowel disease, and potentially lower the risk of autoimmune diseases. However, it is crucial to choose quality supplements, stick to the recommended dosage, and maintain healthy lifestyle habits to reap the full benefits of probiotics. Consult with your healthcare professional before starting any new supplements or medications.
