Probiotics have been a popular topic in the health and wellness community for quite some time now. In basic terms, probiotics are live microorganisms that can benefit the digestive system if consumed in adequate amounts. They have been known to foster gut health, boost immunity, improve digestive issues, and also aid in weight loss.
Since probiotics are known to improve the immune system, it’s natural to wonder about their ability to prevent common cold and flu. In this blog post, we will discuss the power of probiotics and their role in preventing common cold and flu.
Understanding Probiotics
Probiotics comprise different strains of bacteria that live in the digestive tract. These include Lactobacillus, Bifidobacterium, and Streptococcus thermophilus. The gut has a complex ecosystem of microorganisms, and having a balanced and diverse population of bacteria is essential for optimal health.
Probiotics work by restoring the natural balance of good bacteria in the gut. They help strengthen the gut barrier, which prevents harmful bacteria from entering the immune system. When the gut is healthy, it improves the body’s ability to fight off infections by producing antibodies that fight against harmful bacteria and viruses.
Probiotics, Common Cold, and Flu
The common cold and flu are viral infections that affect the respiratory system. They are prevalent, especially during fall and winter months. Symptoms of these infections include cough, sore throat, congestion, fever, and body aches. While a healthy diet, exercise, and good hygiene practices like regular handwashing can help prevent these infections, probiotics can also play a crucial role in protecting the immune system against viral infections.
Several studies have been conducted to determine if probiotics can prevent common cold and flu. A study done by the University of Medicine and Dentistry of New Jersey found that supplementing with probiotics helped prevent upper respiratory tract infections. A review of 12 clinical trials by Cochrane found that probiotics helped reduce the incidence and duration of respiratory tract infections. The study showed that probiotics were particularly beneficial for children and adults who had a higher risk of infections.
Choosing Probiotics for Cold and Flu Prevention
Not all probiotics are created equal, and choosing the right strains is essential for optimal results. Here are some of the factors to consider when choosing probiotics for cold and flu prevention:
- Strain: Choose strains with strong immune-boosting effects like Lactobacillus acidophilus, Bifidobacterium bifidum, and Streptococcus thermophilus.
- Culture Count: Look for probiotics with a high culture count to ensure that you are getting adequate amounts of beneficial bacteria.
- Surviability: Probiotics need to survive the gastric environment to be effective. Look for strains with a protective coating that can survive stomach acid.
Food Sources of Probiotics
While probiotic supplements are available in stores, there are also several food sources of probiotics that can help boost the immune system:
- Yogurt: One of the most popular probiotic foods, yogurt is rich in Lactobacillus and Bifidobacterium. Look for plain, unsweetened yogurt with active cultures.
- Kefir: Kefir is a fermented milk drink rich in Lactobacillus kefiri, a potent strain that helps prevent the growth of harmful bacteria in the gut.
- Miso: Miso is a traditional Japanese seasoning made from fermented soybeans. It is rich in probiotics and has a savory, umami flavor.
- Sauerkraut: Made from fermented cabbage, sauerkraut is a delicious way to incorporate probiotics into your diet. Look for unpasteurized sauerkraut with live cultures.
- Kimchi: Like sauerkraut, kimchi is a fermented vegetable dish and a staple in Korean cuisine. It is rich in Lactobacillus and similar strains.
Conclusion
Probiotics are a natural and effective way to boost the immune system and prevent infections like the common cold and flu. They work by restoring the balance of good bacteria in the gut and strengthening the gut barrier. When
