What are probiotics?

The benefits of probiotics have been well proven by hundreds of extensive clinical trials and studies, so it’s no wonder the world is buzzing with the remarkable impact they can have on your health. Not only are there over 100 known benefits associated with taking probiotics, but probiotics are also responsible for about 70% of your immune function (1). It’s quite impressive.

With an overwhelming amount of information and scientific data to go through, we’ve decided to compile, in a handy guide, everything you need to know about probiotics.

What are probiotics and how do they work?

To put it simply, probiotics are live bacteria that live along your digestive tract, supporting your body’s ability to absorb the nutrients you ingest and fight infections. Although they are naturally present in your body, your probiotic levels can easily become out of balance, leaving you with an insufficient amount. Unlike “bad” bacteria that do their best to make you sick, probiotics are “good” or “helpful” bacteria that are dedicated to keeping you healthy.

The benefits of probiotics for us are innumerable:

♦ Drive out “bad” bacteria, fungi and yeast

♦ Creating enzymes specifically responsible for destroying harmful bacteria

♦ Create enzymes that counteract the production of cholesterol in your bloodstream

♦ Stimulates the secretion of IgA, an immunoglobulin that prevents foreign substances from entering your circulatory system

♦ Stimulate the secretion of regulatory T cells that are crucial for maintaining a perfectly balanced immune system

♦ Produce vitamin B12, vitamin K2, and butyrate, all of which play an important role in maintaining your digestive health

♦ Promote strong bones

♦ Relieve acid reflux and indigestion

When you consume enough probiotics, your immune system gets the boost it needs to help you stay as healthy as possible.

The importance of a healthy gut

Hippocrates, who is considered by many to be the “father of modern medicine,” said, “All disease begins in the gut.”

About 80% of your immune system lives in the gastrointestinal tract of your digestive system (2). When your digestive system isn’t working properly, every part of your body can be affected, putting your health at risk. For example, your body may have difficulty with:

♦ Absorb vitamins and minerals and allow dietary protein to enter your bloodstream

♦ Regulating hormone levels

♦ Eliminate toxins

♦ Initiate your immune response, putting you at higher risk of all types of diseases, including autoimmune diseases, cancers, and allergies

♦ Serotonin production: Serotonin is a brain neurotransmitter that plays a vital role in maintaining a balanced mood. This means that probiotics can also help fight depression and anxiety. Almost 90% of serotonin is made in the digestive tract (3).

Scientists have referred to the digestive system as the “second brain.” In other words, when your digestive system isn’t healthy, it’s your body’s well-being that’s at stake. That’s why it’s so important that you do everything you can to keep your gut healthy.

Some clinical studies that support the benefits of probiotics

A lot of time, money, and effort has gone into probiotic research, making it virtually impossible to list all the health benefits of probiotics. Below is an excerpt from the latest and greatest findings from clinical research.

A 2015 study funded by the National Institute of Health (NIH) reconfirmed previous research showing that probiotics play an important role in promoting a healthy immune system (4). The study specifically found that probiotics can help with gut problems, certain skin disorders, respiratory infections, and promote weight loss.

A 2017 study conducted by the University of Virginia School of Medicine found that probiotics, especially lactobacilli, can reverse symptoms of depression and improve mental health (5).

Researchers at the University of Florida have found that probiotics work to regulate your body’s immune response to allergies, reducing allergy-related nasal symptoms (6).

Research published in 2017 stated that probiotics could be used as a therapy for cancer prevention and treatment due to their ability to modulate the gut microbiota and their tumor-suppressing properties (7).

Harvard Medical School released a report in January 2017 stating that research shows that probiotics have helped treat or prevent diarrhea, irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, urinary tract infections, vaginal infections, bladder cancer recurrence, eczema in children and Clostridium difficile (C. diff) infections of the digestive tract (8).

Researchers at the University of California, San Francisco reported in a 2017 podcast that probiotics, specifically Lactobacillus acidophilus, can reach the mammary gland, which could prove essential for breast cancer prevention (9). They provide antioxidant and anti-cancer protective effects, decrease the abundance of IL-6 and C-reactive protein, and upregulate the immune system.

A report published by the National Center for Complementary and Integrative Health reported that researchers have found probiotics to help prevent or treat allergic disorders (eczema and hay fever), digestive disorders, infant colic, periodontal disease and tooth decay, colds, and liver disease (10).

A recently completed study at McMaster University in Ontario linked the use of probiotics to relieve symptoms of depression to gastrointestinal upset (11).

In 2015, researchers at Loughborough University determined that probiotics help prevent insulin resistance that results from eating foods high in trans fats for an extended period of time. Their study also found that probiotic supplementation can help normalize insulin function (12).

In an analysis published in 2015, researchers pooled the results of 15 different studies on probiotics and cholesterol and compared their results (13). Researchers have found that probiotics can significantly lower your total cholesterol, LDL (often referred to as “bad cholesterol”), waist circumference, body mass index, and inflammatory markers. The analysis highlighted five studies examining the short-term effects of yogurt with different probiotic strains on serum cholesterol levels. In 2 to 8 weeks, the participants experienced a 4% decrease in their total cholesterol levels and a 5% decrease in their LDL levels.

A paper published in the Journal of Cardiovascular Disease Research detailed the positive effects that probiotics can have on your heart health (14). Researchers have reported that because of the cholesterol-lowering effects of probiotics, as well as their ability to lower blood pressure, reduce inflammation and prevent insulin resistance, probiotics may help control or prevent cardiovascular disease, including coronary heart disease (CHD), which is the leading cause of death in both men and women in the United States (15).

What causes an intestinal imbalance?

There are many external factors that disrupt the proper balance of probiotics in your body. The most common reasons include:

Use of antibiotics

While there is no doubt that the discovery of antibiotics has prevented millions of deaths, taking them comes at a cost. Antibiotics are unable to distinguish between “good” and “bad” bacteria. Essentially, they will work to kill everything they encounter. When probiotics are killed, the space opens up for bad bacteria and fungi that can be resistant to antibiotics and can easily take over. They can thrive, leaving your levels out of balance and your body struggling to regrow the good bacteria it has lost.

Use of NSAIDs

Frequent use of nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, Aleve, Motrin, Midol, and Advil, can kill your good gut bacteria.

Excess stress

When your body is stressed, it can wreak havoc on your digestive system. By altering your motility and gastrointestinal secretions, stress can kill and/or significantly reduce the production of probiotics.

Consuming Natural Herbs

Several herbs are frequently taken as natural antibiotics. Just like their synthetic counterparts, these herbs are unable to tell the difference between “good” and “bad” bacteria, forcing them to kill any bacteria they come into contact with. These herbs include goldenseal, colloidal, and grapefruit seed extract (GSE).

Chlorine consumption

We already know how effective chlorine can be at killing bacteria in your pool, so it stands to reason that the same would be true for your body. Chlorine, which can be included in your tap water to kill any bacteria in it, will also kill the good bacteria living along your digestive tract.

Cancer treatments

Chemotherapy and radiation therapy target all the bacteria living in your body and can be especially devastating to the good bacteria.

Consumption of sugar and sugar substitutes

Sugar is frequently added to foods as a preservative, and preservatives have been shown to kill good gut bacteria. One study found that the common sugar substitute, Stevia, kills a large number of probiotics living in your digestive tract (16).

Constipation

When you’re constipated, the “bad” bacteria can stay in your digestive tract much longer than they should. Not only will they proliferate, but they will target your “good” bacteria.

GMO

Studies show that the genetically modified organisms (GMOs) often found in many of the foods we eat not only kill good bacteria, but also create conditions for bad bacteria to grow (17).

Chemicals

Chemicals that may have been used to grow the food you eat, such as fertilizers, herbicides, and pesticides, as well as any additives and preservatives that may have been added to them, have been shown to kill probiotics.

How to increase your intake of probiotics?

It’s true that probiotics are naturally present in your body. However, this may not be enough to ensure that you enjoy all the health benefits they offer. Fortunately, there are ways to increase your intake. The two most common ways are to incorporate more probiotic-rich foods into your daily diet and take a daily probiotic supplement.

Foods Naturally Rich in Probiotics

Some foods contain significant amounts of probiotics. Your main options include:

Live cultured yogurt

The probiotics in yogurt have been shown to help keep the digestive tract free of harmful bacteria and increase cytokine-producing cells in the gut, giving your immune system a huge boost (18). Be aware that this does not apply to all yogurts. Be sure to read labels and avoid yogurts that contain artificial sweeteners and flavors, sugar, and high-fructose corn syrup. Choose only a yogurt that says it contains “live, active cultures” to ensure the probiotics will still be alive when you consume it, or make your own yogurt.

Sauerkraut

Sauerkraut is a surprisingly nutritious food that contains a lot of vitamins and minerals, but is fat-free and low in calories. As a fermented food, sauerkraut presents the ideal conditions for the growth of beneficial probiotics. The probiotics in sauerkraut have been shown to improve your digestion and overall health while acting as a first line of defense against harmful bacteria. A single serving of sauerkraut is thought to contain up to 28 different probiotic strains, providing a wide range of health benefits (19).

Kefir

Kefir, a fermented dairy product, is considered one of the most probiotic-rich foods on the planet (20). In addition to other things, the probiotics in kefir have been shown to defend against E. coli and salmonella, fight candida and harmful microbes, help restore balance to the digestive system, and reduce inflammation in the body.

Miso soup

This traditional Japanese soup has been referred to as “anti-cancer probiotics in a bowl.” Miso, an organically grown fermented soy product, contains probiotics that improve digestion, lower blood pressure, inhibit the development of cancerous tumors, prevent damage from cancer radiation therapies and boost your immune system (21). You can also eat miso in paste form.

Kombucha Tea

This fermented tea has long been known to be a rich source of probiotics. Its probiotics have been proven to help lower cholesterol levels, reduce the risk of heart disease, improve digestion, mood stability, and mental clarity, and reduce or eliminate symptoms of everything from depression and anxiety to fibromyalgia.

Ginger beer

This naturally fermented beer is considered non-alcoholic because it contains less than 0.5% alcohol. The probiotics it produces during the fermentation process are particularly beneficial (23). For example, they relieve multiple stomach aches, are used to treat inflammation, and reduce menstrual pain. Studies have also determined that ginger beer has the ability to destroy ovarian cancer cells and can be used to reduce the risk of developing colon cancer.

Kimchi

Often eaten as an accompaniment to Korean vegetables, kimchi is fermented with probiotic lactic acid bacteria. Studies have shown that these probiotics promote brain, colon and immune system health, lower cholesterol and help fight cancer and obesity (24).

How to choose the best probiotic supplement?

If the idea of eating the foods listed above doesn’t appeal to you, you can always choose to take a probiotic supplement daily. However, you’ll quickly learn that there are hundreds or even thousands of supplements on the market, making it nearly impossible to determine which one is the right one for you. To make it easier to choose the best probiotic supplement for you, here we have outlined what you should look for.

Before we begin, it’s important to note that probiotics are generally safe for most people, but they could lead to complications in patients with weakened immune systems. You should always speak with your doctor before adding any type of supplement to your daily routine. Also be aware that the University of Maryland Medical Center recently published information indicating that patients with an artificial heart may have an increased risk of developing bacterial infections when taking probiotics.

Different strains for different pains but not only…

The first thing you need to know is that different probiotics have specific benefits. Not all probiotics offer the same health benefits, so if you’re looking for help with a certain area of your health, you’ll need to find a supplement that contains probiotics intended for that condition, or opt for a broad-spectrum formula that contains many strains to target multiple issues. It is imperative that each supplement list the specific strain of all the probiotics it contains on the label.
In some food supplements you will also find prebiotics which are just as important.

Prebiotics are indeed the food of intestinal bacteria, or rather their “treats”: they do not need them to live, but they promote the growth of bacteria and allow them to perform their beneficial functions more effectively on the health of the host.

Thus, intestinal bacteria, well “nourished” thanks to prebiotic fibers, will grow faster and in greater numbers, thus populating the intestine with bacteria that are beneficial to health.
Below is information about the most important probiotic strands and the specific benefits they offer.

Sometimes it’s normal to judge a book by its cover

Think about the packaging. A supplement that contains only dead bacteria is a waste of money and effort. Be sure to choose a supplement that has been packaged and delivered to stay alive. Your best option is a supplement that has been packaged in a thick, opaque bottle with silica gel desiccant packets. Always make sure to follow the storage instructions on the label.

Liquid Probiotics Versus Probiotic Capsules

Consider the form in which the supplement comes in. Some forms need to be treated differently. For example, liquid probiotics almost always need to be refrigerated, making them a poor choice if you travel regularly. (If not kept cold, probiotics can die, leaving you with a useless product.) Specially sealed probiotic capsules tend to be a good option because they rarely need to be protected from heat, moisture, or light.

Check the expiration date

Look at the expiration date. When it comes to the expiration date listed on a probiotic supplement, this is the manufacturer’s guarantee that the bacteria inside will remain active and potent until that date. If there is no expiration date listed, immediately switch to another probiotic. Look for a date that gives you time to finish the whole bottle so you don’t waste time.

Consult your doctor

Check that the supplement does not interfere with the medications you are taking. In some cases, probiotics may interact with certain medications. If you are taking medication, consult your doctor or pharmacist to determine what you should avoid.

The most important probiotic strains

 

Finally, let’s take a look at the most important probiotic strains and what they do best.

Lactobacillus acidophilus: L. acidophilus boosts immunity and promotes healthy digestion, especially in people who have trouble digesting lactose.

Bacillus laterosporus: B. laterosporus has been shown to effectively control a range of pests and has been proven to kill candida in a short period of time.

Bifidobacterium breve: B. breve plays a crucial role in colon health and is considered one of the probiotics most capable of activating dendritic cells, strengthening your immune system.

Bifidobacterium bifidum: One of the most well-known probiotics, B. bifidum keeps unwanted bacteria away, boosts your immune system, plays a crucial role in the allergic response, and helps aid digestion.

Bifidobacterium lactis: B. lactis is one of the most versatile probiotic strains. It helps your body digest lactose, as well as all types of sugars, fats, and macronutrients while reducing symptoms of ulcerative colitis, reducing the occurrence of diarrhea associated with antibiotic therapy, and supporting healthy cholesterol levels.

Lactobacillus salivarius: A powerful antibacterial, L. salivarius is considered crucial for good oral health. In addition to fighting bacteria in the mouth and small intestine, it relieves asthma and allergy symptoms, fights cancer, and lowers cholesterol levels.

Lactobacillus plantarum: L. plantarum has been shown to improve lysine production. Lysine is an amino acid that supports hormone production, strengthens the immune system, and promotes calcium absorption.

Lactococcus lactis: There are many benefits associated with L. lactis (26). They include reducing inflammation and allergies, increasing tumoricidal activity to fight cancerous tumors, strengthening the immune system (especially in the elderly), improving cholesterol levels, and increasing blood sugar control in diabetics.

Lactobacillus gasseri: L. gasseri promotes healthy digestion, promotes weight loss, fights obesity and may reduce glucose levels and improve glucose tolerance, which is of great importance to diabetics (27).

Lactobacillus brevis: L. brevis is another versatile strain that increases the production of natural killer cells to boost your immunity, supports digestive health, improves antibiotic effectiveness, has powerful antimicrobial properties, and helps improve the condition of your gums and overall oral health. . Recent studies indicate that it may help fight ulcers caused by H. pylori (28).

Bifidobacterium longum: B. longum alleviates symptoms of celiac disease, IBS, and allergies, while boosting cognitive function, relieving anxiety and depression, lowering cholesterol levels, and relieving inflammation.

The essentials

You’re doing your gut a favor by eliminating substances that can destroy probiotics, like chlorinated tap water, sugar, antibiotics, GMOs, and harmful stress. Be sure to eat your daily serving of probiotic-rich foods from the list above to get the added benefits of probiotics. And if you don’t have the time, willpower, or money to adopt this kind of diet, and you want to consume a probiotic-based dietary supplement, choose one with at least 5 different strains, also favor prebiotic-based dietary supplements.