Beyond their benefits for the digestive system, the live superhero microorganisms called probiotics also wield a profound influence on our general health and well-being. Want to get the complete lowdown on what probiotics are good for? This article is for you!
Key Takeaways:
- Probiotics are live microorganisms that benefit health when consumed in adequate amounts.
- They are found in fermented foods like yoghurt, kimchi, and sauerkraut, and also in supplements.
- Probiotics support gut health, aiding in digestion and restoring balance after health disturbances.
- They may improve immune health and reduce the risk of infections like acute-onset diarrhoea.
- Probiotics can help with lactose intolerance by improving lactose metabolism.
- Some studies suggest probiotics may benefit mental health conditions and cognitive functions.
- They may lower LDL cholesterol, blood pressure, and blood glucose levels, benefiting heart health.
- Early consumption of probiotics may reduce the severity of allergies and atopic dermatitis (eczema).
- Probiotics could aid in preventing dental caries and treating periodontal disease.
- Side effects like gas, bloating, and stomach discomfort are usually temporary.
- People with weakened immune systems or recent surgeries should be cautious with probiotic use.
- Probiotics are generally well-tolerated and can be consumed through food or supplements.
- The signs probiotics are working include improved digestive health, mental well-being, sleep quality, immune function, skin health, weight management, and reduced yeast infections.
What are Probiotics?
Officially, probiotics are live microorganisms which confer a health benefit on the host when administered in adequate amounts. Typically, these are consumed as food. Many of the microorganisms that you find in probiotics are already similar to the microorganisms that are present in our bodies.
Mainly composed of bacteria and sometimes yeasts, probiotics occur naturally in fermented foods like yoghurt, kimchi, and sauerkraut. You can also obtain them from dietary supplements or probiotic-fortified food products. Some types of unfermented foods may have probiotics, too.
How Do Probiotics Work?
The exact mechanism of how probiotics work remains unclear to scientists. But from what we do know, probiotics may help:
- Your gut microbiome maintain an environment that allows healthy microorganisms to grow and thrive, or restore your body to a healthy balance after a disturbance in your health. For example, if you had a brief bout of illness. Sometimes, your gut microbiome may also be negatively impacted by following an unhealthy diet, such as eating too much fat or sugar.
- Produce substances that have desirable effects. In other words, the substances they help create improve your health or state of wellness.
- Influence your body’s immune response so you're able to fight infection and disease better. For example, probiotics have been proven to help reduce the risk of acute-onset diarrhoea, which may occur because of antibiotics.
- Some species can have species-specific benefits too.
So, what's a gut microbiome?
The human gastrointestinal tract contains millions of microorganisms that live inside of it. The type of microorganisms and how they work can impact the state of health of the average human being. Collectively, they're also called gut microbiota, microbiome, or microflora.
The most common microbial strains of probiotics used commercially are Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus. These are further subdivided into sub-strains, for example, Bifidobacterium animalis may help with digestion, boosting immunity, and fighting harmful food bacteria, while Bifidobacterium longum functions as an antioxidant and helps break down carbohydrates.
Probiotics vs. Prebiotics | What's the Difference?
Probiotics and prebiotics sound similar, but they work differently. Probiotics are beneficial substances which, when added to a host in adequate quantities, confer health benefits.
Prebiotics, on the other hand, serve as food sources for good bacteria. Typically high in fibre, prebiotics can be hard for the human body to digest. At the same time, they're readily consumed as food by the good bacteria in the gut microbiome.
Examples of prebiotic-containing foods: legumes, bananas, onions, garlic, oats, asparagus, and berries.
Examples of probiotic-rich foods: kimchi, kombucha, kefir, sauerkraut, yogurt and other fermented foods
Health Benefits of Probiotics
Probiotics provide a wide range of health benefits. Let's take a look at each of them:
Probiotics Work to Maintain Gut Health and Immunity
Probiotic organisms have shown benefits in the prevention and/or treatment of intestinal disorders and the improvement of the immune system.
For example, evidence suggests that probiotics may alleviate symptoms of Irritable Bowel Syndrome (IBS) and mild ulcerative colitis .
The ability to modulate immunity has been observed in studies showing the benefits of probiotics in managing the risk of upper respiratory infections as well as urinary tract infections (UTIs) in women. However, more research is needed in this area.
Probiotics May Improve Lactose Intolerance
A condition called beta-galactosidase deficiency usually causes lactose intolerance. While some individuals are born with this deficiency, others may acquire it later in life.
Those suffering from lactose intolerance typically experience symptoms like diarrhoea, abdominal discomfort, and flatulence following the consumption of milk or dairy products.
There is evidence to suggest that probiotics may be helpful in improving lactose metabolism in some people, especially the specific probiotic strains - S. thermophilus and L. delbrueckii ssp. Bulgaricus
May Improve Some Cognitive or Mental Health Conditions
Emerging research suggests that probiotics may influence mental health and cognitive function through the gut-brain axis. The gut microbiome interacts with the nervous system and affects neurotransmitters such as serotonin, acetylcholine, and norepinephrine, which play roles in mood, cognition, and sleep regulation.
Clinical studies indicate potential benefits for conditions including depression, anxiety, autism spectrum disorder, obsessive-compulsive disorder, and memory function, though further research is required.
Probiotics May Help Improve Heart Health
There is evidence to show that consuming probiotics may help with lowering low-density lipoproteins (LDL)-cholesterol and improving the LDL/high-density lipoproteins (HDL) ratio, as well as lowering blood pressure, inflammatory mediators, blood glucose levels, and body mass index. That can sound like a mouthful!
The short and simple version is that probiotics may be good for heart health, moderating blood sugar levels, and, in effect, also helping you moderate your weight.
May Alleviate Allergies and Atopic Dermatitis (Eczema)
Research suggests that consuming probiotics early on in life may help protect against allergy and improve what's known as the mucosal barrier function, a property that has been linked to moderating the way the body responds to an allergy.
Specific strains have been found beneficial in combating food allergies and atopic dermatitis (eczema). For example, B. lactis and L. rhanmnosus GG were seen to be beneficial in reducing the severity of eczema in breast-fed infants who had the condition.
Early research also suggests that probiotics may be helpful in the treatment of Allergic Rhinitis or Hay Fever. Again, more research is needed to make specific recommendations on the types of probiotics which can be used.
May Help Prevent or Treat Dental Disorders
Early research indicates that probiotics might help prevent dental caries in infants and young children. However, more research is needed to substantiate this.
Other research points out that specific types of probiotics can help as supplementary treatments for periodontal (gum) disease, aiding in the reduction of disease-causing bacteria.
The Signs That Probiotics Are Working
Knowing how to identify the benefits of probiotics can greatly enhance your understanding of their role in health and well-being. Here are the key signs to tell if your probiotics are working:
1. Improved Digestive Health
One of the most significant signs probiotics work is an improvement in digestive health. This includes a reduction in symptoms like gas and bloating and minimizes irregular bowel movement and digestive discomfort. These changes indicate that the probiotic may help manage your gut's environment, balancing both good and bad bacteria.
In fact, studies attest to the ability of various prebiotic molecules and probiotic strains to beneficially influence host immune responses, metabolic processes, and neuro-endocrine pathways, supporting digestive health.
2. Enhanced Mental Wellbeing and Cognitive Function
Probiotics help in more than just gut health; they also impact our brain. A healthy gut microbiome contributes to improved mental well-being and cognitive function. This is because the digestive system communicates with the nervous system via the gut-brain axis.
Neurotransmitters within the enteric nervous system, such as acetylcholine, serotonin, and norepinephrine, are influenced by the microbiota, which may affect mood and cognitive function.
That is why consuming probiotic supplements may lead to better focus, memory, and emotional balance.
3. Better Quality Sleep
Another sign that probiotics are working is improved sleep quality. The gut-brain connection plays a role here, influencing how well we sleep. This is because the gut produces substances that can impact our brain and sleep.
These substances include short-chain fatty acids, secondary bile acids, and neurotransmitters. Some of these substances can help promote wakefulness, while others can help promote sleep.
That is why a balanced gut may lead to better production of sleep-regulating neurotransmitters, making it easier to fall and stay asleep.
4. Stronger Immune System
Probiotics work to strengthen your immune system by interacting with intestinal epithelial cells and immune cells. This interaction stimulates the immune system, activating regulatory T cells, reinforcing the intestinal barrier, and modulating the intestinal microbiota.
As a result, probiotics can help maintain gut health and suppress the growth of pathogenic bacteria. By promoting a well-functioning gut, probiotics can lead to fewer illnesses and a stronger response to pathogens.
5. Positive Changes in Skin Health
The state of your gut can reflect on your skin. A balanced gut microbiome may lead to clearer skin and fewer issues like eczema or psoriasis. This is a visible sign that your probiotic supplement is benefiting your overall health.
Probiotics have been suggested as potential remedies for managing skin conditions by reducing oxidative stress, suppressing inflammation, and maintaining immune effects. As a result, they may help improve conditions such as aging skin, wrinkles, pigmentation, and dryness.
6. Stabilization of Weight and Energy Levels
High-quality probiotic strains may assist in weight management and energy regulation. This is because our gut bacteria may affect how our body absorbs nutrients and controls hunger, contributing to a stable weight and increased energy.
Studies have shown that the bacteria in our gut play a big role in how our body uses and stores energy. This knowledge opens up new possibilities for using probiotics to help with weight management and improving existing strategies for maintaining a healthy weight.
7. Reduction in Yeast Infections
A decrease in yeast infections is another positive effect of probiotics. By competing with yeast for nutrients and attachment sites, inhibiting yeast growth, and modulating the immune response, probiotics effectively manage yeast infections.
Clinical studies have demonstrated that probiotics containing Lactobacillus strains can significantly decrease the recurrence of vaginal yeast infections and combat yeast colonization in the gastrointestinal tract.
This indicates a healthier balance of bacteria in your gut, which impacts other areas like the vaginal microbiome.
Identifying When Probiotics Aren't Effective
- Lack of Improvement in Symptoms: If no therapeutic effects or symptom improvements are noticed after about four weeks of regular probiotic use, this may indicate ineffectiveness.
- Experiencing Side Effects: Common side effects like bloating, gas, and headaches, if persistent, might suggest that the probiotic isn't suitable or effective.
- Increased Illness Frequency: If you find yourself getting sick more often despite regular probiotic use, it could be a sign to reevaluate the probiotic's quality and strain compatibility with your body
If you don't notice any signs that probiotics are working or signs of improvements in gut health, mental wellbeing, or overall health, it might be due to:
- Using the wrong probiotic strain for your specific needs.
- Poor quality of the probiotic product.
- Incorrect storage or dosage of the probiotic.
Types of Probiotics and How To Take Them
You can consume probiotics directly from foods or take them as supplements. We've covered examples of food sources of probiotics above.
In terms of dietary supplements, you can find probiotics in various forms, such as pills, capsules, and powders. If you're otherwise a healthy adult, you may not need to consume probiotics.
However, some disease states may benefit from the consumption of extra probiotics. Always consult your healthcare provider or a qualified nutritionist for the best recommendations.
How to Prevent Gas When Taking Probiotics
It's a good idea to take small doses to start with to help your body acclimatize to the probiotic. Also, ensure you haven't added any new foods to your diet that may be causing the gas
Sometimes, a specific strain of bacteria in your probiotic could cause the issues. In this case, you may want to research different strains and their effects before picking the one that's best for you.
At other times, you may have food sensitivities like lactose intolerance, in which case look for dairy-free probiotics.
Best Practices for Probiotic Use
To maximize the benefits of probiotics and ensure their effectiveness, it's important to adopt a strategic approach to their usage. Following certain guidelines can significantly enhance the positive impact of these beneficial microorganisms on your health. Here are a series of practical tips to ensure you're getting the most out of your probiotic supplements or dietary sources:
Selecting the Right Probiotic Strain
Different probiotic strains offer varied benefits, so it's important to choose a strain that aligns with your specific health goals. For instance, some strains may be more effective for digestive health, while others might be targeted towards boosting immunity or mental well-being. Researching or consulting with a healthcare professional can guide you to the most suitable probiotic strain for your needs.
Ensuring Quality and Potency
The effectiveness of a probiotic supplement depends significantly on its quality and potency. Look for products that have been tested for purity and contain a high number of live and active cultures. The label should indicate the colony-forming units (CFUs), with higher numbers often being more effective. Only take probiotic supplements from reputable manufacturers who follow stringent production and storage guidelines.
Incorporating Prebiotics
Prebiotics are non-digestible fibres that act as food for probiotics, helping them thrive in the gut. Including prebiotic-rich foods in your diet can enhance the effectiveness of probiotics.
Consistent and Appropriate Use
Regular intake of probiotics is key to maintaining their benefits. Establish a routine, whether it's taking a probiotic supplement daily or incorporating probiotic-rich foods into your meals. Be mindful of the dosage instructions, as too much or too little can affect the efficacy of the probiotics.
Monitoring Your Body's Response
Pay attention to how your body reacts after you start taking your probiotics. This can help you determine if the probiotic is working well or if adjustments are needed. Keeping a symptom diary can be helpful in tracking changes in your digestive health, mood, energy levels, and overall well-being.
Store Your Probiotics Properly
Some probiotics need to be refrigerated to maintain their potency, while others are stable at room temperature. Check the storage instructions on your probiotic supplement to ensure you're preserving its efficacy. Improper storage can lead to a decrease in the number of live cultures.
Balancing Probiotics with a Healthy Diet
While probiotics can contribute significantly to gut health, they work best in conjunction with a balanced diet. Eating a variety of nutrient-rich foods, especially those high in fibre, can support a healthy gut microbiome. Avoiding excessive processed foods, sugars, and unhealthy fats can also help probiotics to work more effectively.
Do Probiotics Cause Gas?
The majority of people generally tolerate probiotics well and find them safe. But they may cause minor side effects in a small percentage of the people who start taking them for the first time.
Some people may initially experience digestive complaints when they start taking probiotics. You may experience gas as well as bloating or diarrhoea. Typically, these subside over the course of a few days or weeks.
If your symptoms don't clear up or seem to worsen, contact your physician. They may be able to suggest alternative probiotic formulas. Stop taking the probiotic in the meantime.
The exact reason why this happens is not known at this time, but when you introduce new bacteria into your existing gut microbiome in the form of probiotic supplements, you may expect some sort of temporary stomach upset as your body adapts.
This is especially true if your gut bacteria balance does not favour the beneficial microbes. When you have more of the harmful bacteria, it can lead to health challenges like infections or disease.
Side Effects of Probiotics
Some people may experience some unpleasant common side effects when they start taking probiotics. But these typically go away on their own as the body adjusts to the probiotic intake.
In cases where probiotic-rich foods cause headaches, switching to probiotic supplements could be a more suitable option.
It's important to note that people with weakened immune systems, those dealing with critical illnesses, or those who have recently undergone surgery face a higher risk of infection when consuming probiotics.
For anyone considering probiotics, it's advisable to begin with small doses, allowing the body time to adjust gradually to avoid any adverse effects.
Taking Probiotics with Antibiotics
Antibiotics can disrupt the balance of the gut microbiome by eliminating both harmful and beneficial bacteria, which may lead to antibiotic-associated diarrhoea and other gastrointestinal symptoms. Probiotics are often recommended alongside antibiotics to help restore microbial balance.
Research suggests spacing probiotic intake at least two hours apart from antibiotics may help prevent interference. While some strains have shown promise, medical guidelines vary and further research is ongoing. Always follow healthcare provider recommendations.
What the Research Says
Antibiotic-associated diarrhoea, or AAD for short, can affect as much as a third of the number of people who consume antibiotics. It can start from the beginning of the antibiotic therapy and last for up to two months after the end of the treatment. This is why healthcare professionals often consider preventive measures, such as recommending probiotics, to potentially combat gastrointestinal abnormalities like AAD during antibiotic treatment.
While previous research shows the potential efficacy of probiotics in preventing or treating AAD, most of the research involves the inpatient setting. This means the parameters vary from outpatient settings (i.e. the strength of the antibiotic treatment, how the drug is administered, and the potential pathogens).
At the moment, there is no consensus on whether probiotics can be conclusively used for AAD. However, several governing health bodies have recommended the use of certain strains of probiotics based on available literature with caveats.
For example, the American Gastroenterological Association (AGA) suggested that certain strains or combination strains such as S. boulardii, L. acidophilus CL1285 and L. casei, may be applied for adults and children who are being treated with antibiotics. They, however, recommended against the use of probiotics for people with serious illnesses or people who are concerned about the costs of probiotics.
The European Society of Clinical Microbiology and Infection (ESCMID) guidelines do not recommend probiotics for C. difficile-associated Diarrhoea. This form of diarrhoea is most commonly seen in elderly patients and hospitalized patients receiving broad-spectrum antibiotics (works against a wide range of disease-causing bacteria). All bodies agree on the need for more research.
Can You Take Prebiotics and Probiotics Together?
Prebiotics and probiotics can both have individual health benefits, but together they become even more powerful.
Taking prebiotics and probiotics at the same time produces a synergistic form of therapy called microbiome or synbiotic therapy.
As mentioned, synbiotics work together to boost the growth of beneficial bacteria in your gut. Research shows that prebiotics act as food for probiotic bacteria, and by consuming them together you can bolster their potential health benefits.
These specially formulated dietary supplements typically combine the perfect blend of prebiotics and probiotics, providing all the nourishment these friendly microbes need to thrive.
Frequently Asked Questions (FAQs) About Probiotics
Q1. What are the health benefits of taking probiotics?
Probiotics have shown benefits in maintaining a healthy balance of good gut bacteria, preventing and treating gastrointestinal conditions, improving symptoms of mental health disorders like depression and anxiety, boosting immunity, improving heart health, preventing and treating dental disorders, and fighting allergies. Scroll further up in this article to learn how science backs this up.
Q2. Is it good to take a probiotic daily?
Probiotics are generally safe for most people because they resemble microorganisms we already have in our body. Some people may have an allergic reaction for a few days after taking them for the first time, but this usually dissipates over time.
A few people may have an increased risk of infection on probiotics, such as people who already have a weak immune system, people with a critical illness, or people who recently had surgery.
It's best to avoid administering probiotics to infants who are unwell without checking in with healthcare providers.
If you're interested in consuming probiotics, the safest way to consume them is through food. Remember to start with small doses.
Q3. What are some food sources of probiotics?
You can find probiotics in fermented foods such as yoghurt, cheeses, kimchi, miso, sauerkraut, kombucha, certain pickled vegetables, some apple cider vinegar types, and kefir.
Some types of unfermented foods may also have probiotics, but this depends on the specific bacterial or yeast strain and how it works.
Q4. Is it better to take a probiotic supplement or consume probiotic foods?
Deciding whether to opt for probiotic supplements or foods really boils down to what you're looking for in your health regimen.
If you have particular health issues or dietary restrictions, probiotic supplements can be a great choice. They're tailored to deliver specific strains of bacteria and are usually free from common allergens.
But if you're someone who enjoys a variety of tastes and textures, and you're aiming for a more natural intake, then probiotic foods are your go-to.
They not only bring a mix of live cultures but also pack extra nutrients. Plus, certain foods can help those good bacteria survive the journey through your gut.
Q5: How long does it take to notice the effects of probiotics?
It can vary, but generally, it may take a few weeks to notice the signs that probiotics are working. Consistent use and the right strain are important factors.
Q6: Why do cardiologists warn against probiotics?
Cardiologists may caution against probiotics primarily due to potential interactions with heart medications or concerns about heart health. For instance, certain probiotic bacteria may increase the production of certain metabolites like D-lactic acid, which, in excess, might pose risks for individuals with underlying heart conditions. It's always important to consult a healthcare provider before starting probiotics, especially if you have heart-related health issues.
Q7: Can probiotics detox your system?
Probiotics don't "detox" in the traditional sense of removing toxins from the body. Instead, they help maintain a healthy gut microbiome, which may support the body's natural detoxification processes. A balanced gut flora aids in digestion and may improve the body's ability to process and eliminate waste and potentially harmful substances.
Q8: Can you heal your gut with just probiotics?
While probiotics can benefit gut health, healing a damaged gut typically requires a more comprehensive approach. This includes dietary changes, stress management, adequate sleep, and sometimes medical intervention, in addition to probiotics. Probiotics can support gut healing by restoring microbial balance, but they are often just one part of a larger treatment plan.
Q9. Does gas mean probiotics are working?
It can mean that the probiotics are actively working with your gut microbiome adjusting to the addition of new microorganisms. However, gas production isn't necessarily a pleasant side effect. If the symptoms persist for more than the first few days or weeks at the most, it may be advisable to stop taking the probiotic. You may need to opt for an alternative strain of probiotic bacteria or you may have issues with a specific product or products included in the probiotic like dairy, for example.
Probiotics are generally well-tolerated by most people. The potential side effects like the gassiness described and bloating or diarrhoea are minor and only affect a small percentage of people. They usually subside after a few weeks of taking them, and sometimes as quickly as within a few days.
Q10. Do probiotics help with gas or make it worse?
Adding probiotics may be able to help with gas problems because of their beneficial effects on gut microbacteria. If you have long-standing flatulence, despite following a good diet and healthy lifestyle measures like exercise, having side effects like gas and bloating it could mean something else is going on in terms of your underlying health. Consult your doctor, or alternative medical practitioner to address the root cause.
Q11. Should I stop taking a probiotic if it makes me gassy?
If taking probiotics makes you gassy, it's not always necessary to stop. Instead, consider reducing the dosage or switching strains. However, if discomfort persists, consult a healthcare professional.
Q12. What happens if you take probiotics and then stop?
Stopping probiotics may cause your gut microbiome to gradually revert to its state before probiotic use. This change might lead to the return of any digestive issues the probiotics were helping to manage.
Q13. When should I take probiotics when taking antibiotics?
It is best to take probiotics the same day you start your course of antibiotics with a minimum gap of at least two hours between the two. The longer you wait, the less effective the antibiotics. Antibiotics are unable to distinguish between good and bad gut bacteria, and probiotics will help to restore gut microbial flora.
Q14. What medications should not be taken with probiotics?
Generally, probiotics are considered safe for most healthy adults. However, probiotics may interact with certain medications including some antibiotics, antifungals (for example, clotrimazole, ketoconazole, griseofulvin, nystatin), immunosuppressants or steroids (for example, prednisone). If you are currently taking medication, consult your physician to understand whether you can take probiotics. Probiotic strains have to be matched to the specific illness.
Q15. How long should you wait to eat after taking a probiotic?
The closer to neutral the pH value of the stomach is the more likely the probiotics will survive. Research suggests that probiotics are most likely to survive when taken before or at the start of a meal, rather than 30 minutes after. Also, a quick tip - consume your probiotics with foods containing healthy fats like olive oil, coconut oil, flax oil, seeds, nuts, and avocado, to maximise the survival and efficacy of probiotics.
Q16. Can you take probiotics and prebiotics together every day?
The combination is seen as safe for healthy adults. Some people may have an intolerance or allergic reaction to the specific type of bacteria in the probiotic. Consult your doctor if you have medical conditions like yeast infections, or are pregnant or breastfeeding, to be on the safe side.
Q17. Which is the best time to take prebiotics and probiotics?
Some researchers recommend consuming them before breakfast or just before bedtime. Bacteria like Lactobacillus and Bifidobacterium in probiotics survive the best when taken up to 30 minutes before a meal. They also seem effective taken at night time when you're not actively digesting. Also, refer to the labelling on your packaging for instructions on when to take them. The key to benefits, at the end of the day, is consistency.
Q18. Can you take pre and probiotics with antibiotics?
Antibiotics do a great job of killing off bad bacteria, but unfortunately, they can also damage your healthy gut bacteria, leading to uncomfortable digestive issues. To help reduce these side effects, many healthcare professionals advise taking pre and probiotic supplements. Studies have shown that this helps safeguard the beneficial gut flora. For maximum results, make sure to take the supplements at least two hours before or after taking antibiotics but always consult your doctor for personalized advice.
Q19. Can you take pre and probiotics when you're pregnant?
Taking prebiotics and probiotics together is generally safe unless you have intolerances or allergies to the specific bacteria. Consult your OB-GYN to be on the safe side before taking any functional food supplements.
Final Thoughts
In summary, probiotics act as your body's best friend, performing incredible tasks behind the scenes to maintain your health and vitality. They help maintain your digestive health, enhance your immune system, improve stomach function, and can even elevate your mood.
Extensive scientific evidence underscores their benefits, and research continues to explore their potential. Imagine your body as a complex system; probiotics are akin to diligent workers ensuring its smooth operation.
So, for a healthier and sunnier you, consider looking at probiotics. They're the unsung heroes working tirelessly to keep you in top shape, both inside and out!
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