Gut health refers to the maintenance of useful and gut-friendly bacterias and immunity cells in our digestive tract. This tract includes the organs that help us in the consumption, absorption of nutrients, and digestion of our food, i.e., stomach, esophagus, small intestine, and large intestine. For healthy gut health, it is important to recognize the microorganisms which are contributing significantly to our gut health. Probiotics are one of the helpful, useful, and friendly bacterias in our gut microbiome.
What are Probiotics?
Probiotics are micro-living bacterias known as friendly and helpful, especially for gut health. A large number of bacterias reside in the digestive tract of humans. Most of these are significantly good, and a small number of microorganisms are harmful, i.e., Germs. Probiotics, if taken in the right and required amount, can help the host body in many healthy ways. They aid in maintaining a healthy environment in the gut by providing beneficial situations to gut-friendly microbes that reduce gut inflammation and other intestinal diseases by controlling harmful microbes. Source
How Probiotics Contribute to our Gut Health?
Probiotics work mainly by increasing the colonies of microbes in the digestive tract and hence balance the gut with good bacterias in our system. These good bacterias together fight as an immune system against harmful diseases and also stimulates the healing process from illness. It enhances the bacterial strains that contribute to the healing process of the gut from any gut disease. Probiotics also prevent the gut health from germs and harmful pathogens. Probiotics work significantly to reduce the chances of illness. Probiotics also maintain good and friendly bacteria in the gut, which lessens the risks of upcoming diseases resulting in good gut health.
Sources of Probiotics in Natural Foods
Probiotics are present in many natural foods. We can add these foods to our diet as a healthy option. One of the richest natural sources of probiotics is yogurt.
- Yogurt is a fermented product made from milk by using friendly bacteria called lactic acid.
- Buttermilk can be consumed for a natural intake of probiotics.
- One can also consume probiotics naturally from pickles which are left for fermentation for some time in the water and salt solution.
- Cheddar, mozzarella, and cottage cheese also contain active and healthy probiotic sources.
- Other probiotics-rich sources are Kefir, kombucha, kimchi, tempeh, etc.
Other Useful Ways to Utilize Probiotics:
It is recommended to use natural sources of probiotics first hand rather than supplements. Colony-forming units (CFUs) are labeled on products that contain probiotics. One can start from a low range or quantity of CFUs and can increase it gradually depending upon the results. If a person is allergic to fermented products or there are some serious problems, they can opt for additional supplements.
Food and Drug Administration (FDA) based in the United States (US) does not standardize these supplements. Be very careful about labels, temperature for storage, and the strains of probiotics a product contains before buying.
If you are consuming probiotics for the first time, seek medical consultation from your doctor to avoid any harm. Decide a specific time and quantity to consume probiotics in your meals. Note: do not consume probiotics after your meal. Take them before or while eating.
Benefits of Probiotics:
Probiotics are very friendly bacteria and are mostly found in the gut. They function to preserve the balance in the digestive system and provide a healthy environment to the gut microbiome. Probiotics also speedily recover the gut microbiome after a person encounters some disease or treatment. It boosts gut health by activating immunity quickly.
- Studies show that consumption of Lactobacillus as a probiotic helps greatly in the reduction of harmful cholesterol in the body. Wu et al. (2017), in their study, stated that the right type of probiotic supplementation could significantly reduce the level of cholesterol in the blood.
- Probiotics are found very useful in the recovery process of diarrhea, gut inflammation, and some other intestinal disorders.
- A study in 2010 revealed that Ifidobacterium has a probiotic function to treat abdominal pain, constipation, and irregular bowel.
- In many cases of intestinal infections, high blood pressure, and infuriating bowling, probiotics are recommended.
Risks and Preventions:
Patients who are suffering from chronic diseases in the gut are not recommended to consume probiotics without medical consultation.
People with weak immune systems can also be allergic to fermented products containing high doses of probiotics. Due to severe immunodeficiency, probiotics may not work properly for them.
Sometimes people consuming probiotics as medication may encounter gas more than usual due to change in the environment of the gut microbiome.
Some studies showed that probiotics do not work well in the case of children. Before feeding infants with probiotics, seek the advice of a doctor.
References
- Gareau, M. G., Sherman, P. M., & Walker, W. A. (2010). Probiotics and the gut microbiota in intestinal health and disease. Nature Reviews Gastroenterology & Hepatology, 7(9), 503.
https://pubmed.ncbi.nlm.nih.gov/20664519/
- Hemarajata, P., & Versalovic, J. (2013). Effects of probiotics on gut microbiota: mechanisms of intestinal immunomodulation and neuromodulation. Therapeutic advances in gastroenterology, 6(1), 39-51.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/
- Tuohy, K. M., Probert, H. M., Smejkal, C. W., & Gibson, G. R. (2003). Using probiotics and prebiotics to improve gut health. Drug discovery today, 8(15),
https://www.sciencedirect.com/science/article/pii/S1359644603027466
- Wu, Y., Zhang, Q., Ren, Y., & Ruan, Z. (2017). Effect of probiotic Lactobacillus on lipid profile: A systematic review and meta-analysis of randomized, controlled trials. PloS one, 102(6), e0178868.
https://journals.plos.org/plosone/article/file?type=printable&id=10.1371/journal.pone.0178868
