Probiotics 101: Everything You Need to Know Before Taking the Plunge
Probiotics are becoming increasingly popular, and for good reason – they have a lot of health benefits. But what exactly are probiotics, and should you be taking them? Here’s everything you need to know.
What are probiotics?
Probiotics are live microorganisms that are beneficial for your health when consumed in adequate amounts. They are typically bacteria, but can also include yeasts. Our bodies have trillions of bacteria living in our gut, and probiotics are good bacteria that help keep our gut healthy. They can also be found in certain foods and supplements.
What are the health benefits of probiotics?
There are many health benefits associated with consuming probiotics, some of which include:
- Improving digestion and reducing symptoms of digestive disorders such as diarrhea and irritable bowel syndrome
- Boosting the immune system
- Reducing the risk of certain infections such as vaginal yeast infections and urinary tract infections
- Lowering cholesterol levels and blood pressure
- Reducing symptoms of anxiety and depression
What are the best food sources for probiotics?
Probiotics can be found in many different types of food. Some of the best food sources include:
- Yogurt
- Kefir
- Sauerkraut
- Miso
- Tempeh
- Kombucha
Should you take a probiotic supplement?
While getting probiotics from food sources is always a good idea, some people may benefit from taking a probiotic supplement. This can include people with certain medical conditions, such as inflammatory bowel disease, or people taking antibiotics, which can kill both good and bad bacteria in the gut. If you are considering taking a supplement, talk to your doctor or a registered dietitian to determine the best type and dose for you.
What should you look for in a probiotic supplement?
Not all probiotic supplements are created equal. When looking for a supplement, keep these things in mind:
- Look for a supplement that contains multiple strains of bacteria. Different strains of bacteria have different benefits, so a supplement with only one strain may not be as effective.
- Make sure the supplement is labeled with the bacterial count. It’s important to ensure you’re getting an adequate amount of bacteria.
- Check the expiration date. Probiotics are live organisms and the potency can decrease over time.
- Consider the form of the supplement. Probiotics can come in many different forms, including capsules, tablets, powders, and even gummies. Choose the form that’s easiest for you to take and suits your lifestyle best.
Are there any risks associated with taking probiotics?
Generally speaking, probiotics are safe for most healthy adults. However, there are some risks associated with taking probiotics:
- People with weakened immune systems should use caution when taking probiotics, as there have been rare cases of infections caused by probiotics in these individuals.
- Some people may experience mild digestive symptoms, such as gas or bloating, when first starting to take probiotics.
- Probiotics can interact with certain medications, so it’s important to talk to your doctor before taking a probiotic supplement if you are on any medications.
The bottom line
Probiotics can have numerous health benefits, but it’s important to do your research before taking a supplement. When in doubt, it’s always best to talk to your doctor or a registered dietitian to determine if a probiotic supplement is right for you.
