Probiotics 101: Science-based Strategies for Boosting Your Immune System
Probiotics are live microorganisms that are beneficial to our health when consumed in adequate amounts. These microorganisms are mainly bacteria, although yeast is also used as a probiotic source. They are often found in fermented foods like yogurt, kefir, and sauerkraut, but also come in supplement form.
How do Probiotics work?
The human body houses trillions of microorganisms that make up our microbiome. This microbiome is essential to our health and well-being, and probiotics play a key role in maintaining a healthy microbiome. When we consume probiotics, the live microorganisms travel through our digestive tract, where they can boost our immune system, aid digestion, and even produce some nutrients.
Probiotics work by competing with harmful bacteria for resources in our digestive tract. They also produce substances like lactic acid and hydrogen peroxide, which create an environment unfriendly to bad bacteria. By creating this hostile environment, probiotics can help restrain the growth of harmful bacteria, and decrease the chances of getting sick.
Types of Probiotics
There are many different strains of probiotics, each with different health benefits. Two of the most common strains are Lactobacillus and Bifidobacterium. Lactobacillus is typically found in the small intestine, while Bifidobacterium is found mostly in the colon.
Other strains include:
- Streptococcus thermophilus
- Bacillus coagulans
- Saccharomyces boulardii
Health Benefits of Probiotics
Probiotics have been shown to provide a wide range of health benefits. Here are some of their potential benefits:
Boosting the immune system
Probiotics can help boost the immune system by increasing the production of antibodies, and stimulating the activity of immune cells like lymphocytes and phagocytes. This can help protect against infections and illnesses.
Reducing inflammation
Inflammation is a natural response to injury or infection, but chronic inflammation can lead to many health problems. Probiotics can reduce inflammation by changing the way immune cells respond to inflammation triggers.
Improving digestive health
Probiotics can improve digestive health by increasing the population of beneficial bacteria in our gut. This can aid in the digestion and absorption of nutrients, reducing the risk of digestive issues like diarrhea, constipation, and irritable bowel syndrome (IBS).
Reducing the risk of allergies and eczema
Probiotics can reduce the risk of allergies and eczema by strengthening the immune system and reducing inflammation.
Best Sources of Probiotics
The best sources of probiotics are fermented foods that contain live cultures. Here are some of the top sources:
- Yogurt
- Kefir
- Sauerkraut
- Miso
- Kimchi
- Kombucha
Probiotic supplements can also be effective, although it is important to choose a high-quality product from a reputable source.
Conclusion
Probiotics are a valuable tool in maintaining good health, particularly for the immune system and digestive health. The best way to consume probiotics is through fermented foods, but supplements can also be an effective way to get probiotics.
If you are considering adding probiotics to your health and wellness routine, be sure to talk to your doctor or a registered dietitian to ensure you are getting the best advice.
