Probiotics 101: Understanding the Benefits and Choosing the Right Strains
Probiotics have become a buzzword when it comes to maintaining good digestive health. These are live microorganisms that are considered beneficial to our health, especially our gut health. It’s important to understand how probiotics work and which strains to choose when incorporating them into your diet.
What are Probiotics?
Probiotics are typically found in certain foods, supplements, and even some skincare products. They are beneficial bacteria that are similar to those residing in our gut. Low levels of these probiotics can cause an imbalance of bad bacteria, resulting in digestive problems, weakened immune systems, and skin issues.
The two most common types of bacteria found in probiotics are Lactobacillus and Bifidobacterium. These bacteria strains have been proven to be the most beneficial to our intestinal tract.
Benefits of Probiotics
The benefits of probiotics extend beyond just good gut health, including:
- Boosts Immune Function: One of the most significant benefits of probiotics is strengthening the immune system. The good bacteria found in probiotics secrete agents that fight off harmful bacteria and toxins that can enter our system.
- Improves Digestion: Probiotics help to balance the gut’s microflora and reduce the risk of developing diarrhea, inflammatory bowel disease, and constipation.
- Enhances Skin Health: Probiotics can help to restore and maintain a healthy balance of microflora in the gut. This can have positive effects on the skin, reducing acne and eczema, among other skin issues.
- Reduces Anxiety and Depression: Probiotics can also improve mental health. A 2017 study found that probiotic use can alleviate symptoms of anxiety and stress and ease depression.
Choosing the Right Strains of Probiotics
Choosing the right strains of probiotics can be overwhelming, considering the number of probiotic products available on the market today. When choosing a probiotic product, keep the following factors in mind:
Manufacturer and Quality
Look for a product by a reputable manufacturer that practices good manufacturing processes and quality control to ensure the product’s purity and potency.
Strain Diversity
Choose a product that contains numerous strains of good bacteria, preferably Lactobacillus and Bifidobacterium. The more strains included, the better the diversity of bacteria, which equates to more significant health benefits overall.
Dosage and CFUs
Probiotics are measured in Colony Forming Units (CFUs), which represent the number of viable cells present in each dose. Generally, the higher the CFU count, the better. Look for products that contain at least 10-15 billion CFUs per serving, with doses varied based on your individual needs.
Expiration and Shelf Life
Make sure to check the expiration date and purchase products with the latest date possible. Generally, probiotic supplements are designed to last for one or two years from the date of manufacture.
Incorporating Probiotics into Your Diet
Probiotics are found in fermented foods like kimchi, sauerkraut, kombucha, kefir, and yogurt. However, it can be challenging to get enough probiotics from these foods alone. Therefore, incorporating a probiotic supplement into your diet is a simple way of ensuring optimal health.
It’s essential to remember that not all products work for everyone. Therefore, it’s advisable to consult with a doctor or nutritionist before incorporating a probiotic supplement into your diet, especially if you have a preexisting medical condition or are currently taking medication.
Conclusion
Probiotics play a vital role in maintaining good gut health, supporting a robust immune system, promoting mental health, and enhancing skin health. When choosing a probiotic product, consider such factors as the manufacturer’s reputation and quality, strain diversity, dosage and CFUs, and expiration date and shelf life. Lastly, always consult with a doctor or healthcare professional before incorporating any new supplements into your diet, especially if you have a preexisting medical condition.
