Our bodies are home to trillions of microorganisms known as the gut microbiome. A good balance of these microbes plays a crucial role in maintaining overall health and well-being. Probiotics are live microorganisms that help achieve this balance by promoting the growth of healthy bacteria in our system. Let's delve deeper into understanding what probiotics are and how they benefit us.
What are probiotics?
Probiotics are live microorganisms, usually bacteria, that are similar to beneficial microorganisms found naturally in our body. The two most common probiotic bacteria are Lactobacillus and Bifidobacterium. Probiotics are found in many foods like yogurt, kefir, kombucha, tempeh, kimchi and supplemented in supplement pills. When consumed in adequate amounts, they provide health benefits by colonizing the gut and promoting the growth of existing good bacteria.
Probiotics vs. Prebiotics
Both probiotics and prebiotics contribute to a healthy gut but have a key difference. Probiotics are live microorganisms while prebiotics are non-digestible food ingredients that act as fuel for the probiotics and support their growth. Examples of prebiotics include soluble fiber found in onions, garlic, bananas and asparagus. Consuming both probiotics and prebiotics together provides synergistic health benefits.
Health benefits of probiotics
Following are some of the major health benefits associated with probiotic consumption:
Digestive health: Probiotics help maintain a balance of microorganisms in the gut. They promote the growth of healthy bacteria that aid in food digestion and absorption of nutrients. This helps treat and prevent diarrhea, irritable bowel syndrome and other gastrointestinal issues.
Immunity booster: The gut microbiome communicates with cells of our immune system. Probiotics facilitate this communication and help boost production of antibodies. They provide protection against harmful pathogens and reduce incidence of infections.
Heart health: Certain probiotic strains like Lactobacillus rhamnosus and Bifidobacterium animalis help lower bad LDL cholesterol and blood pressure levels. This reduces the risk of heart disease, stroke and associated complications.
Mental health: The gut-brain connection influences nervous system functioning and mental health. Evidence suggests probiotics may ease anxiety, depression, stress and even autism by optimizing neurotransmission and neurochemicals in the brain.
Dental health: Strains like Lactobacillus reuteri and S. salivarius subsp. thermophilus coat the teeth and gums and produce antioxidants to prevent gum disease and cavities. They may also inhibit growth of harmful oral pathogens.
Weight management: Studies link probiotic intake to reduced fat accumulation and weight gain. Certain probiotic bacteria produce substances that block fat absorption and storage in the body. They aid satiety to control appetite and food cravings.
Sources of probiotics
While supplements are a convenient source of probiotics, they are naturally present in some healthy foods as well:
- Yogurt: Live, active culture yogurts with L. bulgaricus and S. thermophilus are high in probiotics. Greek yogurt is especially rich.
- Kefir: A cultured dairy drink with multiple probiotic strains that aid digestion. Full-fat varieties have higher quantities of beneficial bacteria.
- Sauerkraut: A fermented cabbage dish rich in Lactobacilli and good bacteria from the fermentation process. Unpasteurized varieties retain more live cultures.
- Kimchi: The Asian staple made by fermenting vegetables like napa cabbage with probiotic-rich ingredients like garlic and chili peppers.
- Miso: A Japanese seasoning made by fermenting soybeans, barley, rice or chickpeas with Aspergillus oryzae mold. High in probiotic bacterium called Tetragenococcus halophilus.
While diet plays an important role, probiotic supplements can help ensure adequate intake if these foods are not regularly consumed. Look for supplements containing 1-10 billion or more CFUs per dose of quality strains.
The crucial role of gut health and microbiome established today, regular inclusion of probiotic-rich foods and supplements is increasingly being recognized as important for overall wellbeing and disease prevention. Their broad-spectrum benefits and excellent safety profile make probiotics a valuable strategy for lifelong health maintenance. More research continues to uncover new ways in which these live bacteria fine tune our biological systems and support optimal physiological function.
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