Probiotics and their benefits

Having the right gut bacteria

It’s estimated that we have 39–300 trillion bacteria living inside us.

Much of these bacteria reside in our gut, and the majority are quite harmless.

Some are helpful, and a small number can cause disease.

Having the right gut bacteria has been linked to numerous health benefits, including the following:

• weight loss
• improved digestion
• enhanced immune function
• healthier skin
• reduced risk of some diseases

What are probiotics?

Probiotics are living microorganisms that, when ingested, provide a health benefit.

Probiotics are usually bacteria, but certain types of yeasts can also function as probiotics.

There are also other microorganisms in the gut that are being studied, including viruses, fungi, archaea, and helminths .

You can get probiotics from foods prepared by bacterial fermentation.
Probiotic foods include yogurt, kefir, sauerkraut, tempeh, and kimchi.

For a more detailed and comprehensive list of probiotic foods scroll down a bit further

Probiotics should not be confused with prebiotics, which are carbs (often dietary fibers)  that help feed the friendly bacteria already in your gut.

Importance of microorganisms for your gut

The complex community of microorganisms in your gut is called the gut flora, gut microbiota, or gut microbiome.
The gut microbiota includes bacteria, viruses, fungi, archaea, and helminths — with bacteria comprising the vast majority.

Your gut is home to a complex eco-system of 300–500 bacterial species.

Most of the gut flora is found in your colon, or large intestine, which is the last part of your digestive tract.
Surprisingly, the metabolic activities of your gut flora resemble those of an organ.

For this reason, some scientists refer to the gut flora as the “forgotten organ”.
Your gut flora performs many important health functions. It manufactures vitamins, including vitamin K and some of the B vitamins.
It also turns fibers into short-chain fats like butyrate, propionate, and acetate, which feed your gut wall and perform many metabolic functions.
These fats also stimulate your immune system and strengthen your gut wall. This can help prevent unwanted substances from entering your body and provoking an immune response.

Your gut flora is highly sensitive to your diet, and studies show that an unbalanced gut flora is linked to numerous diseases.

These diseases are thought to include obesity, type 2 diabetes, metabolic syndrome, heart disease, colorectal cancer, Alzheimer’s, and depression.
Probiotics and prebiotic fibers can help correct this balance, ensuring that your “forgotten organ” is functioning optimally.

Impact on digestive health

Probiotics are widely researched for their effects on digestive health

Evidence suggests that probiotic supplements can help cure antibiotic-associated diarrhea
When people take antibiotics, especially for long periods of time, they often experience diarrhea — even long after the infection has been eradicated.
This is because the antibiotics kill many of the natural bacteria in your gut, which shifts the gut balance and allows harmful bacteria to thrive.
Probiotics may also help combat irritable bowel syndrome (IBS), a common digestive disorder, reducing gas, bloating, constipation, diarrhea, and other symptoms.
Some studies also note benefits of probiotic supplementation against inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis.
Probiotics may also help fight Helicobacter pylori infections, which are one of the main drivers of ulcers and stomach cancer.

Impact on weight loss

Some research indicates that people with obesity have different gut bacteria than those who are lean.

Research shows a connection between gut microbes and obesity in both infants and adults.

It also shows that microbial changes in the gut are a factor in developing obesity as an adult.
Many scientists believe that your gut bacteria are important in determining body weight.
While more research is needed, some probiotic strains appear to aid weight loss.
Nevertheless, researchers advise caution in rushing to this conclusion, noting that there are still many unknowns.
These unknowns include.

• the specific strains of probiotics to be used
• the dosage and duration of treatment
• the long-term effects of treatment
• the interaction of age, gender, health conditions, and lifestyle

In one study, 210 people with central obesity, which is characterized by excess belly fat, took the probiotic Lactobacillus gasseri daily.

Participants lost an average of approximately 8.5 % of their belly fat over 12 weeks.
When participants stopped taking the probiotic, they gained the belly fat back within 4 weeks.
Evidence also suggests that Lactobacillus rhamnosus and Bifidobacterium lactis can aid weight loss and help prevent obesity.

Probiotic foods

Here is a list of probiotic foods.

Yogurt

Yogurt is one of the best sources of probiotics.

Yogurt is made from milk that has been fermented by probiotics, mainly lactic acid bacteria and bifidobacteria.
Eating yogurt is associated with many health benefits, including improved bone health. It is also beneficial for people with high blood pressure.
In children, yogurt may help reduce diarrhea caused by antibiotics. It can even help relieve the symptoms of irritable bowel syndrome.
Additionally, yogurt may be suitable for people with lactose intolerance. This is because the bacteria turn some of the lactose into lactic acid, which is also what gives yogurt its sour taste.
However, keep in mind that not all yogurt contains live probiotics. In some cases, the live bacteria have been killed during processing.
For this reason, make sure to choose yogurt with active or live cultures.
Also, always read the label on yogurt before you buy it. Even if it is labeled low fat or fat-free, it may still be loaded with high amounts of added sugar.

Kefir

Kefir is a fermented probiotic milk drink. It is made by adding kefir grains to cow’s or goat’s milk.
Kefir grains are not cereal grains, but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower.
The word “kefir” is thought to come from the Turkish word “keyif,” which means feeling good after eating.
Kefir has been linked to various health benefits.
It may improve bone health, help with some digestive problems, and protect against infections.
While yogurt is probably the best-known probiotic food in the Western diet, kefir is actually a better source of good bacteria. Kefir contains several major strains of friendly bacteria and yeast, making it a diverse and potent probiotic.
Like yogurt, kefir is generally well tolerated by people who are lactose intolerant.

Sauerkraut

Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria. It is one of the oldest traditional foods and is popular in many countries, especially in Eastern Europe.
Sauerkraut is often used on top of sausages or as a side dish. It has a sour, salty taste and can be stored for months in an airtight container.
In addition to its probiotic qualities, sauerkraut is rich in fiber as well as vitamins C and K. It is also high in sodium and contains iron and potassium.

Sauerkraut also contains the antioxidants lutein and zeaxanthin, which are important for eye health.
Make sure to choose unpasteurized sauerkraut. Pasteurization kills the live and active bacteria.

Tempeh

Tempeh is a fermented soybean product. It forms a firm patty whose flavor is described as nutty, earthy, or similar to that of a mushroom.
Tempeh is originally from Indonesia but has become popular worldwide as a high protein meat substitute.
The fermentation process actually has some surprising effects on its nutritional profile.
Soybeans are typically high in phytic acid, a plant compound that impairs the absorption of minerals like iron and zinc.
However, fermentation lowers the amount of phytic acid, which may increase the amount of minerals your body is able to absorb from tempeh.
Fermentation also produces some vitamin B12, a nutrient that soybeans do not contain.
Vitamin B12 is mainly found in animal foods, such as meat, fish, dairy, and eggs.
This makes tempeh a great choice for vegetarians as well as anyone looking to add a nutritious probiotic to their diet.

Kimchi

Kimchi is a fermented, spicy Korean side dish. Cabbage is usually the main ingredient, but it can also be made from other vegetables.
Kimchi is flavored with a mix of seasonings, such as red chili pepper flakes, garlic, ginger, scallion, and salt.
It contains the lactic acid bacteria Lactobacillus kimchii, as well as other lactic acid bacteria that may benefit digestive health.
Kimchi made from cabbage is high in some vitamins and minerals, including vitamin K, riboflavin (vitamin B2), and iron.

Miso

Miso is a Japanese seasoning. It is traditionally made by fermenting soybeans with salt and a type of fungus called koji.
Miso can also be made by mixing soybeans with other ingredients, such as barley, rice, and rye. This paste is most often used in miso soup, a popular breakfast food in Japan.
Miso is typically salty. You can buy it in many varieties, such as white, yellow, red, and brown.
Miso is a good source of protein and fiber. It is also high in various vitamins, minerals, and plant compounds, including vitamin K, manganese, and copper.
Miso has been linked to some health benefits.
One study reported that frequent miso soup consumption was associated with a lower risk of breast cancer in middle-aged Japanese women.

Another study found that women who ate a lot of miso soup had a reduced risk of stroke.

Kombucha

Kombucha is a fermented black or green tea drink.
This popular tea is fermented by a friendly colony of bacteria and yeast. It is consumed in many parts of the world, especially Asia. You can even purchase it online.
The internet abounds with claims about the potential health effects of kombucha. However, high quality evidence on kombucha is lacking.
The studies that exist are animal and test-tube studies, and the results may not apply to humans.
However, because kombucha is fermented with bacteria and yeast, it does probably have health benefits related to its probiotic properties.

Pickles

Pickles (also known as gherkins) are cucumbers that have been preserved in a solution of salt and water.
They are left to ferment for some time, using their own naturally present lactic acid bacteria. This process makes them sour.
Pickled cucumbers are a great source of healthy probiotic bacteria, which may improve digestive health.

They are also low in calories and a good source of vitamin K, an essential nutrient for blood clotting.
Keep in mind that pickles also tend to be high in sodium.
It is important to note that pickles made with vinegar do not contain live probiotics.

Traditional buttermilk

The term “buttermilk” actually refers to a range of fermented dairy drinks. There are two main types of buttermilk: traditional and cultured.
Traditional buttermilk is simply the leftover liquid from making butter. Only this version contains probiotics, and it is sometimes called grandma’s probiotic.
Traditional buttermilk is mainly consumed in India, Nepal, and Pakistan.
Cultured buttermilk, commonly found in American supermarkets, generally does not have any probiotic benefits.
Buttermilk is low in fat and calories but contains several important vitamins and minerals, such as vitamin B12, riboflavin, calcium, and phosphorus.

Natto

Natto is another fermented soybean product, like tempeh and miso. It contains a bacterial strain called Bacillus subtilis.
Natto is a staple in Japanese kitchens. It is typically mixed with rice and served with breakfast.
It has a distinctive smell, slippery texture, and strong flavor. Natto is rich in protein and vitamin K2, which is important for bone and cardiovascular health.
A study in older Japanese men found that consuming natto on a regular basis was associated with higher bone mineral density. This is attributed to the high vitamin K2 content of natto.

Other studies suggest that natto may help prevent osteoporosis in women.

Some types of cheese

Although most types of cheese are fermented, it does not mean that all of them contain probiotics. That’s why it is important to look for the words “live cultures” or “active cultures” on the food labels.
The good bacteria survive the aging process in some cheeses, including Gouda, mozzarella, cheddar, and cottage cheese.
Cheese is highly nutritious and a very good source of protein. It is also rich in important vitamins and minerals, including calcium, vitamin B12, phosphorus, and selenium.
Moderate consumption of dairy products such as cheese may even lower the risk of heart disease and osteoporosis.

The rise of psychobiotics

In the past decade, research has shown that the gut and brain are connected in a system called the gut-brain axis. This axis links the body’s central and enteric nervous systems, the latter of which governs digestion.
Some research shows that certain microbes in the gut can affect your brain via this axis in both health and disease. These bacteria are part of an emerging field called “psychobiotics”
Research indicates that psychobiotics can help treat cognitive and neurological disorders, such as autism, Alzheimer’s disease, and Parkinson’s disease.
Which microbes these are and how they interact with the brain is the subject of much current research.
Some researchers suggest that, for some people, supplementing with certain strains of probiotics may be preferable to taking psychotropic drugs to cope with mental stress, loneliness, and grief.

Other health benefits

There are many other benefits of probiotics.

They may help with the following conditions:

• Inflammation: Probiotics reduce systemic inflammation, a leading driver of many diseases.
• Depression and anxiety: The probiotic strains Lactobacillus helveticus and Bifidobacterium longum have been shown to reduce symptoms of anxiety and depression in people with clinical depression.
• Blood cholesterol: Several probiotics have been shown to lower total and LDL (bad) cholesterol levels, although the research remains controversial.
• Blood pressure: Probiotics may also cause modest reductions in blood pressure.
• Immune function: Several probiotic strains may enhance immune function, possibly leading to a reduced risk of infections, including those that cause the common cold.
• Skin health: There’s some evidence that probiotics can be useful for acne, rosacea, and eczema, as well as other skin disorders.
• Anti-aging. Though research is extremely limited, there’s evidence that probiotics have the potential to extend lifespan by increasing the ability of cells to replicate themselves.

This is only a small slice of probiotics’ benefits, as ongoing studies indicate a wide breadth of potential health effects.

CONCLUSION

Maintaining a healthy gut is about more than just consuming probiotics.
Day-to-day diet and exercise are just as important, as many lifestyle factors affect your gut bacteria.
Probiotic foods and supplements may offer a wide range of benefits.
Be sure to talk to your doctor first to make sure you’re trying the right strains in the right amounts and avoid any side effects.
 

Source: Healthline.com