Probiotics 101: A Beginner’s Guide to Improving Your Gut Flora
Probiotics are live bacteria and yeasts that are good for your health, especially for your digestive system. These microorganisms, also known as friendly bacteria, help maintain the natural balance of organisms in the intestines. When this balance is disrupted, it can lead to infections and other health problems.
Health benefits of probiotics
The health benefits of probiotics are numerous. They improve digestion and absorption of nutrients, prevent and treat diarrhea, reduce the risk of infections, and boost the immune system. Probiotics may also help with weight loss, lower cholesterol levels, and reduce symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Types of probiotics
There are many types of probiotics, and they are often classified by their genus, species, and strain. The most common probiotics are lactobacillus and bifidobacterium, but there are many others that have specific health benefits. For example, streptococcus thermophilus may help with lactose intolerance, while saccharomyces boulardii may help prevent and treat diarrhea.
Sources of probiotics
Probiotics can be found in many foods, especially fermented foods. Some of the best sources of probiotics include:
- Yogurt (look for labels that specify live or active cultures)
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Kombucha
Probiotic supplements are also available in capsule, tablet, and powder form. If you are considering taking a probiotic supplement, it is important to choose a reputable brand and follow the instructions carefully.
Prebiotics and synbiotics
Prebiotics are a type of fiber that humans cannot digest but that provides food for the friendly bacteria in the gut. Common sources of prebiotics include chicory root, Jerusalem artichoke, garlic, onions, and leeks. Synbiotics are a combination of probiotics and prebiotics that work together to promote a healthy gut microbiome.
Cautions and side effects
Probiotics are generally safe for most people, but there are some cautions to keep in mind. If you have a weakened immune system, are critically ill, or have had recent surgery, talk to your doctor before taking probiotics. Probiotics may also cause mild side effects such as gas, bloating, and digestive discomfort, especially when you first start taking them. If you experience severe or persistent symptoms, stop taking the probiotics and talk to your doctor.
Conclusion
Probiotics are a powerful way to improve your gut flora and overall health. By maintaining the balance of organisms in your digestive system, they help prevent infections and improve digestion. With so many types and sources of probiotics available, there is no reason not to include them in your regular diet or supplement regimen.
