Facts About Probiotics That Will Blow Your Mind
If you’re like most people, you probably think of
probiotics as something you take when you’re feeling sick. And while that’s one
of the benefits of probiotics – they help your body fight infection – there are
many other amazing health and nutrition facts about probiotics that will blow
your mind.
In this article, we’re going to share with you the top thirteen health and nutrition facts and more about probiotics. But first, let’s take a quick look at what probiotics are and what they do.
Learning About the Microbiome
Microorganisms constitute your microbiota. The Human
Microbiome Project, promoted by the U.S. National Institutes of Health (NIH)
began in 2007 and focused on millions of years of microbiome knowledge. In this
information, there is something quite desirable in realizing the
microorganisms' normal flora that lives on us and in us.
Why is a Healthy Gut Important?
Whether you know it or not, your gut contains
almost 100 trillion bacteria, many of which are not beneficial.
Bacteria in your gut is very important in
many aspects, including nutrition and overall health. A significant lack of
good bacteria in your gut or bacterial overgrowth can lead to several health
problems
So, how do you strengthen your microbiome?
Consume more: Probiotics, prebiotics, fiber,
polyphenols, and fermented foods are all beneficial.
Consume fewer calories: Artificial sweeteners, red
meat, processed foods, and alcohol are all bad for you.
What are Probiotics?
Probiotics are beneficial bacteria found in
the digestive tract of humans and animals. Scientists have been researching the advantages of probiotics for years.
There are millions of species of probiotics in the
world and each species of probiotic is unique. These beneficial bacteria help
the body maintain a healthy balance of bacteria and help to prevent infection
from harmful bacteria.
Is prebiotics the same as probiotics?
Prebiotics are non-digestible food ingredients that
can help feed the probiotic bacteria that are already in the body. Prebiotics are found in foods such as asparagus, garlic, leek, onion, and sweet potato.
They may also be added to dietary supplements.
What are synbiotics?
Symbiotics are a combination of probiotics and
prebiotics. They are usually made by combining probiotics with prebiotics.
Food sources of probiotics.
Eat Yogurt and Other Dairy Products.
You should eat probiotic-rich dairy products such as
yogurt and kefir regularly. This will give your body a chance to build up its
natural supply of these helpful bacteria.
Drink Kefir.
If you're looking for ways to take advantage of
probiotics, consider drinking kefir. Kefir is made by fermenting milk with
kefir grains, which contain beneficial bacteria. These bacteria help strengthen
your immune system and improve digestion.
Add Probiotic Supplements.
You can also add probiotic supplements to your diet. Many people find that taking probiotic supplements helps them feel better and live longer.
Try Fermented Foods Like Sauerkraut.
If you’re looking for ways to take advantage of probiotics,
try adding fermented foods like sauerkraut to your diet. These foods contain
high levels of probiotics.
Include More Vegetables in Your Diet.
Adding more vegetables to your diet will also help you
reap the benefits of probiotics. You should aim to eat at least five servings
of fruit and veggies every day.
Health benefits of probiotics
Probiotics and gut health.
Probiotics may help treat gastrointestinal diseases,
such as diarrhea and irritable bowel syndrome (IBS). Probiotics may help treat
diarrhea. In this case, the probiotic bacteria compete with harmful bacteria in
the colon and reduce their numbers. Foods containing probiotics may prevent or
treat diarrhea. Some people who have IBS, or functional gastrointestinal
disorders, have chronic diarrhea. A probiotic supplement may be helpful.
Probiotics may help prevent or treat gastroenteritis.
Gastroenteritis is inflammation of the stomach and intestines. It is
caused by viruses, bacteria, or parasites. Probiotics may help prevent or treat
gastroenteritis. The beneficial bacteria in probiotics may reduce the number of
harmful bacteria in the gut or may produce substances that suppress the growth
of harmful bacteria.
Diarrhea
Many people with diarrhea have unhealthy bacteria in
their gut. Probiotic supplements may help prevent diarrhea by restoring the
balance of good bacteria in the gut.
DYSPEPSIA AND ACID REFLUX.
People with chronic or frequent indigestion or acid
reflux often benefit from probiotic supplements. Probiotics may help to reduce
symptoms of acid reflux.
Irritable bowel syndrome
They also may help relieve the symptoms of other
symptoms of digestive problems such as constipation and diarrhea and gaseous
distension. In recent years, probiotic supplements have been studied for their
potential to treat irritable bowel syndrome.
May Improve Ulcerative Colitis
In one study, people with ulcerative colitis who
consumed probiotics for 12 weeks had fewer flare-ups than those who took nothing.
People with UC often experience bloody diarrhea, which means any probiotic can
help. But, if you’re eating probiotic-rich foods already, such as yogurt or
kefir, you might not need to consume probiotics.
Can Reduce Risk of Developing Clostridium difficile Infection
Research published in the journal Clinical Infectious
Diseases found that supplementation with probiotics as an adjunct to vancomycin
therapy was effective in reducing the risk of C. difficile-associated diarrhea.
May prevent cancer colon
Probiotic use has been “associated with a significant
reduction in the mortality of colorectal cancer patients” according to the
National Center for Biotechnology.
REDUCE CHOLESTEROL LEVELS
Several studies point to probiotics as a
cholesterol-lowering treatment. A review of clinical studies on the topic found
that specific strains of probiotics may help reduce cholesterol. According to
The Probiotics Institute™, a decrease in cholesterol is associated with a lower
risk of heart disease. In addition, The Probiotics Institute™ reports that
certain probiotic strains can help reduce cholesterol by up to 10 percent. Some
of the strains most linked to a decrease in cholesterol levels include
Lactobacillus acidophilus, Lactobacillus rhamnosus, and Bifidobacterium lactis.
They may also increase the good cholesterol; HDL
cholesterol levels by increasing the clearance of cholesterol and bile acids.
These bacteria may also help normalize cholesterol levels and reduce the risk
of cardiovascular disease in people with high cholesterol.
May Fight Diabetes
Probiotics should be considered among 100 natural
supplement choices for improving the risk of diabetes and reducing diabetes
symptoms. Large studies have compared the intake of probiotics to nearly
200,000 people who were advised to take probiotics to common snacks and
beverages such as yogurt. In addition, a meta-analysis found that people who
had higher amounts of probiotics in their diet had lower levels of insulin
resistance and autoimmune responses known to be linked with diabetes.
The combination of probiotics and prebiotics may also
help manage blood sugar levels, especially when blood sugar levels are already
elevated.
Probiotics and Heart disease
In a 2009 review, researchers concluded that
probiotics may help reduce the risk of heart disease. This review included
evidence from animal studies and human studies. It concluded that probiotics
could help reduce heart disease risk factors, such as inflammation, oxidative
stress, and endothelial dysfunction. Probiotics may also help protect the heart
against damage caused by high cholesterol levels.
WEIGHT LOSS ASSISTANCE FOR WOMEN
According to the Women's Health Network,
"research now shows that when women on traditional weight loss plans take
probiotics, they can lose nearly twice as much as women who don't."
May Improve Non-Alcoholic Fatty Liver Disease
Non-alcoholic fatty liver disease (NAFLD), or liver
disease that is healthy with no alcohol abuse can save 80 million to 100
million people in the U.S. alone unless something gets in the way. A 2013
meta-analysis of trials on probiotics and adults with fatty liver discovered
that probiotics could alleviate several important factors for patients with the
disease, such as inflammation and insulin sensitivity. This research has led
the authors to conclude: “Probiotics influence NAFLD and might be used as a treatment
for this condition”
SUPPORT THE IMMUNE SYSTEM
Research has shown that probiotics can help maintain
and strengthen the immune system, even in patients with immune-suppressing
diseases such as cancer. These special probiotic cells can help prevent fungal
and bacterial infections, fight off viruses, and support the digestive system,
which allows the body to better absorb nutrients.
Fight Infections
Scientists have found that a specific type of
probiotic, Probacterium paracasei, may prevent infection by Listeria bacteria.
A 2017 review found more evidence that probiotics could treat or prevent
Listeria infection. If this is true, it will be preferable as the antibiotic
treatment can harm and disorient the balance of the microbe population of the
gut.
Provide Food Allergy Protection
According to a study of 30,000 people by the Heliyon
Institute, having good intestinal bacteria lowers the chances of having a food
allergy. The reason probiotics can help reduce food allergy symptoms is, in
large part, due to their ability to reduce inflammation and regulate immune
responses, in both adults and children.
Support Healthy Skin
Research has linked probiotics to skin problems,
especially in children. What is very clear is that probiotics may be effective
in treating concerns of dermatitis and infant eczema. Microbiomes are also
essential in the proper development of acne, and probiotics may play a role in
improving this issue. It is unclear exactly which microbes are involved, but
they can affect levels of inflammation through the fine immune system
responsible for normal vision and healthy skin. Lactobacilli, a particular kind
of probiotic, “can reduce antigen-specific sections of the body inflammation.”
Mental health problems
Studies have pointed to a link, or association,
between the gut microbiota and the central nervous system, especially the
brain. There is a positive feedback loop, especially in the last decade,
connecting our thoughts and feelings to special gut bacteria (intestinal
bacteria). Some of these bacteria have been understood to help us by helping us
process magnesium, vitamin k, and vitamin b12. The findings suggest that
probiotics may one day help treat neurological conditions, including anxiety,
depression, and even some neurological conditions, too.
Help with fatigue.
Probiotics may help treat chronic fatigue syndrome
(CFS), according to a 2019 review. The researchers found that probiotics may
help boost the immune system, which may help people with CFS feel better.
Further research is needed to understand the relationship between gut
microbiota and CFS.
SUPPORT FOR SLEEP.
Probiotics can aid in the promotion of restful sleep.
Probiotics were shown to help healthy subjects sleep better and longer in a
study published in The Journal of Nutritional Biochemistry. Bifidobacterium
infantis 35624 and Lactobacillus rhamnosus, in particular.
What are probiotics to buy?
When looking for the best probiotics to improve the
function of your gut microbiome, keep the following factors in mind:
- Colony-forming organisms (the number of bacteria per
dose).
- The types of bacterial strains used.
- How should your probiotics be stored?
- Which strains and/or brand names have been studied
for efficacy?
- Use the bacterial strain that helps to treat your
disease e.g., Lactobacillus for diarrhea.
Dosages
Clinical trials have looked at a variety of
Lactobacillus sp. and other probiotic dosages. Most studies looked at dosages
ranging from 1 to 20 billion colony-forming units (CFUs) per day, though exact
dosages for specific indications varied within this range. Higher probiotic
dosages (more than 5 billion CFUs per day in children and more than 10 billion
CFUs per day in adults) were generally associated with a more significant study
outcome. Higher dosages are not proven to be unsafe; however, they may be more
expensive and unnecessary. In most studies, S. boulardii dosages range between
250 mg and 500 mg per day.
Is it OK to take a probiotic every day?
Yes, most people can benefit from a consistent pattern
of taking probiotics at a regular time each day.
Are probiotics safe?
Researchers found that probiotics generally have few
side effects and many benefits. Some people report bloating, flatulence, and
diarrhea when taking many probiotic supplements, however, a common one
probiotic side effect is called sepsis which is extremely rare.
Although probiotics are generally considered safe, if
your immune system is compromised or weakened (for example, if you are
undergoing chemotherapy, have a critical illness, or have recently had
surgery), you should avoid taking probiotic supplements and probiotic foods.
In some cases, you may experience an allergic
reaction, so always read the label of your probiotic products carefully.
Are Probiotics safe during Pregnancy and Breastfeeding?
Taking probiotic supplements while pregnant or nursing
is generally considered safe. There may be health benefits to using probiotics
while breastfeeding.
Certain Lactobacillus strains have been shown in
studies to help treat mastitis and may even reduce crying time in babies with
colic.
Summary
Probiotics are live microorganisms that are good for
your gut health in addition to many health benefits to the whole-body organs.
These friendly bacteria are often added to food products to improve flavor and
texture.