Probiotics are a group of beneficial bacteria which, when consumed in adequate amounts, can be most beneficial. Probiotic bacteria are well recognized for their health promoting effects by optimising the indigenous microbiota in the gut.
Since the turn of the 20th century, a number of dietary bacteria have been pursued for their abilities to improve health through the gastrointestinal (GI) tract. These bacteria are referred to as probiotics.
Probiotic bacteria are mostly from the genera Lactobacillus, Bifidobacterium, Saccharomyces, and Streptococcus, and they are often found in fermented products such as yoghurts, cheese, kefir, etc.
Fermentation of dietary starch, fibre, and protein by the lactic acid bacteria (LAB) and Bifidobacterium fermented milk products contribute to the improved colon function, reduce the incidence of cancer and other gastrointestinal disorders, and help to maintain balanced normal microflora of the large intestine.
In 2002, the Food and Agriculture Organization (FAO) of the United Nations, in collaboration with the World Health Organisation, defined probiotics as "live microorganisms which, when administered in adequate amounts, confer a health benefit on the host."
What are Prebiotics?
Prebiotics are substrates that can selectively stimulate the growth and metabolism of bacteria in the digestive systems. Prebiotics can be thought of as the food of probiotics.
The Gut Microbiome and Its Importance
The presence of these microorganisms limits the development of pathogenic bacteria. Another important characteristic is the ability of commensal probiotics to interact with the immune system by modulating the production of secretory immunoglobulins (e.g., IgA) and other immune-modulating activities.
In summary, gut bacteria benefit us in several ways by producing potential energy, regulating the colon environment, and contributing to the bacterial basis of the natural defence system. When this micro-environment is out of balance, it can lead to the development of several diseases such as gastrointestinal diseases, metabolic diseases, neurodegenerative diseases, and autoimmune diseases, among others.
The human gut is inhabited by trillions of microorganisms that contribute, directly or indirectly, to our health. These microorganisms create complex ecosystems and involve bacteria, fungi, viruses, and protozoa.
The bacteria are the most diverse, with hundreds of species and variability among individuals, but with common genera. They are involved in numerous metabolic and immunological processes.
These microorganisms can ferment complex dietary carbohydrates and other substrates that we cannot otherwise digest. As a result, they produce vitamins and short-chain fatty acids (SCFA), which are important energy metabolites for intestinal bacteria and the human host.
Some of the immune functions improved with the regular use of probiotics from food, such as yogurt and other fermented dairy products, are:
#resistance to infection and fewer severe symptoms of infection,
#increasing resistance to food allergies,
#preventing respiratory and skin allergies,
#reduced risk of allergy development,
#effectively altering the balance of cytokines, and most importantly, for individuals on antibiotics,
#restoring beneficial species back to the gut.
Animal studies with various commercial strains of probiotics have confirmed the ability of probiotics to stimulate cellular immunity. Probiotics have been shown to increase the ability of animals to defend themselves against infection.
Probiotic bacteria, when present in the intestine in adequate amounts, confer health benefits by ensuring a natural balance of a range of intestinal bacteria. An array of potential health benefits has been attributed to probiotics in diverse areas such as resistance enhancement, food allergies, and control of intestinal infections, reducing the risk of cancer, combating irritable bowel syndrome, reducing serum cholesterol, lactose digestibility enhancement, improving mineral bioavailability, and preventing acute diarrhoea.
The most widely supported use of probiotics through scientific evidence is in the treatment and prevention of gastrointestinal infections and allergies.
Choosing the Right Probiotic Supplement
Firstly, and most importantly, talk to a naturopath or other health professional about taking a probiotic supplement. Health professionals can help you choose the right supplement and provide advice on dose, frequency, and brands. They even have the networks to order the probiotics for you and can refer you to a dietitian or nutritionist for personalised help.
The wrong probiotic won’t do you any good; at best, its benefits won’t last and at worst, it can make you sick.
So, you’ve decided to take a probiotic supplement. Congratulations, decision-maker! You’ve made the most challenging decision so far to improve your gut health. The easy part will come when you start shopping around for the right probiotic supplement for your needs.
Walk into any natural health food shop, and you are faced with dozens, possibly hundreds, of probiotic options, including gels, capsules, powders, tablets, and even probiotic-laden foods.
Here are some top tips to help you choose the right probiotic:
Top Tips for Choosing the Right Probiotic
Choose a Supplement that Contains Multiple Strains. Studies have shown health benefit effects associated with a variety of species of probiotics. The gut is naturally host to several different species of bacteria, and having a diverse and balanced flora is beneficial for good health. Therefore, being prudent and selecting a supplement that contains several strains of bacteria is a smart choice.
Check Dosage. Probiotics need to be consumed in an adequate amount in order for health benefits to occur. When choosing a probiotic, check the dosage and select products that contain the number of live probiotic bacteria that have been shown to have beneficial effects on the body (usually in the range of one to ten billion colony forming units (CFUs).
It is also important to verify the expiry date listed on the bottle and to check that the product has not already expired. If the probiotic supplement has expired, it will not contain the typically stated levels of live bacteria and it will not be as effective.
Lastly, if you continue to experience gut pain, with or without probiotic supplementation, for over a month or so, or your family has a history of gut autoimmune diseases/Celiac Disease, consult your doctor for more health solutions.
Please remember that while using the list of beneficial strains in this article, keep in mind this is not an exhaustive, comprehensive list of beneficial probiotics and most probiotics available to benefit health, and each offers different beneficial properties.
The goal with probiotic use is to help promote health based on the different strains of bacteria that our body needs.
In conclusion, recommendations often given with probiotic supplements range widely and are usually based on the specific strains per product or scientific trial findings of probiotics. Some general helpful suggestions on taking probiotics involve taking probiotics that are ATP-Barrier-Protected. Refrain from consuming food 15 minutes before and after probiotic use.
Overall, the reality is that recommended probiotics often vary greatly and more research is needed. One core rule does apply and that is to follow suggested daily dosage.
