Prebiotics, probiotics, and the gut microbiome - these phrases may have caught your attention recently, as they gain popularity in trending health discussions. Even in the absence of digestive ailments, gut health significantly impacts various body systems, ranging from immunity to mental health.
One method to keep your gastrointestinal (GI) tract in good condition is by using probiotic supplements. But is it essential to include them in your daily health regimen? A certified dietitian delves into the health benefits and factors of probiotics and helps decide if it's beneficial to take these supplements every day.
Understanding Probiotics
Probiotics, often referred to as the "friendly" bacteria within the gut, are perceived to strengthen the immune system, reduce cholesterol levels, and enhance mental health. They can be consumed either through certain foods or encapsulated as a dietary supplement.
It's astonishing to note that these bacteria, numbering in the trillions, inhabit various parts of the body. An irregular balance of your gut microbes may lead to unpleasing gastrointestinal symptoms or potentially diseases. The right proportion of these gut bacteria is associated with numerous health benefits.
As Jamie Nadeau, RD mentions, "Probiotics tend to be beneficial for individuals dealing with specific issues related to the gut, such as induced diarrhea from antibiotics, inflammatory bowel disorders, and so on." The research, however, suggests that for the general healthy population, it's not truly necessary to supplement with probiotics. Consumption of real food sources rich in probiotics like kefir or sauerkraut is a better option rather than splurging on costly supplements."
There is a wide variety of probiotic bacteria, with the most common being Lactobacillus and Bifidobacteria. Given the diversity in your gut bacteria, it's beneficial to consume a wide range of food sources containing probiotics.
In case you're opting for a probiotic supplement, it's critical to select the correct strain for the condition you aim to improve. It's advisable to reach out to a healthcare professional or a registered dietitian for guidance on choosing a probiotic that is specific to your requirements.
Advantages of Consuming Probiotics
Studies indicate that probiotics and maintaining a robust gut microbiota can aid in combating conditions such as heart disease, Alzheimer's disease, and depression. Additionally, probiotics contribute to critical operations like producing vitamins and bolstering your immune system. Here's more information about these advantages.
Help Balance Gut Bacteria
Maintaining an appropriate balance of bacteria in the gut is crucial. Dysbiosis is a term used to define an imbalance in the gut bacteria, explains Kaytee Hadley, MS, RDN, IFMCP, CPT, a functional medicine dietitian, gut health specialist, and the founder of Holistic Health and Wellness based in Richmond, Virginia.
"An imbalance in the gut bacteria can occur due to several factors such as the use of antibiotics, lack of variety in food consumed daily, inadequate sleep, excessive stress, or other lifestyle aspects," she asserts. It is believed that consuming a probiotic supplement can help restore the natural bacterial balance in the gut following a dysbiosis.
Diarrhea Prevention and Treatment
The use of antibiotics can occasionally distort the harmony between the beneficial and harmful bacteria in the stomach, potentially leading to diarrhea. Research indicates that consuming a probiotic in tandem with an antibiotic may aid in mitigating the chances of diarrhea induced by antibiotics.
Furthermore, evidence from studies implies that the consumption of specific probiotic strains could lessen the duration of diarrhea. C. difficile is a bacteria species associated with causing diarrhea and colitis. A particular research demonstrated a significant reduction, about 60%, in the occurrence of C. difficile infection when a probiotic was taken.
For preventing or treating diarrhea, opt for probiotic strains like Lactobacillus rhamnosus, Lactobacillus casei, and Saccharomyces boulardii.
Potential Reduction in Cholesterol
In addition to their positive impact on gut health, probiotics also show promise in potentially lowering levels of LDL, commonly known as the "bad" cholesterol. Bile, a fluid produced naturally within the digestive tract, binds with cholesterol to facilitate its removal.
The role of probiotics is to facilitate bile breakdown, thereby preventing reabsorption in the gut and consequently lowering blood cholesterol levels. Studies also suggest that consistent consumption of a probiotic supplement for a period exceeding 1.5 months could potentially lead to a mild decrease in blood pressure.
Probiotics May Enhance Immune Functions
Incorporating a regular probiotic intake into your daily routine can potentially enhance your immune system and prevent infections, shares Nadeau. "Since the gut harbors approximately 70% to 80% of the body's immune cells, it's crucial to maintain its health."
Probiotics have been demonstrated to stimulate macrophages and natural killer cells, adjust the release of immunoglobulins or cytokines, and reinforce the intestinal wall. These pieces of evidence hint at the potential of individual probiotics as an effective means in achieving balance and promoting wellness in the gut.
Research also indicates that probiotics can possibly reduce the inflammation resulting from allergic reactions. However, further studies are needed to solidify the connection between probiotics and immune health.
Potential Advantages for Mental Health Conditions
Ever heard that your intestines operate like a second brain? Several examinations have demonstrated links between the health of the digestive system, emotional states, and mental wellness. A specific study unveiled that subjects, having Bifidobacterium and Lactobacillus strains for one or two months, showed betterment in conditions such as anxiety, depression, obsessive-compulsive disorder, and memory impairment. Interestingly, the benefits of this supplementation could emerge as early as four weeks subsequent to commencement.
Potential Hazards & Aspects to Ponder
Probiotics are usually well-received and deemed harmless for the majority of individuals. Nevertheless, initial usage of a probiotic may precipitate side effects in some individuals.
Nadeau points out, "Occasionally, instead of improving, probiotics can exacerbate gastrointestinal (GI) symptoms or induce new symptoms." Side effects of taking a probiotic might include GI conditions like bloating, constipation, or diarrhea.
The imbalance of your microbiome can also have significant repercussions on other parts of your body. Hence, if you detect an adverse response, it might be wise to cease its use and consult your healthcare practitioner, suggests Hadley. Moreover, probiotics aren't a cure-all for underlying health issues. It's crucial you discuss with a healthcare professional first, particularly if you're dealing with a physical or mental condition.
Picking the correct probiotic is another critical factor. A healthcare provider and a gut health dietitian can direct you towards the appropriate probiotic strain that is conducive to your health prerequisites. "Each individual's gut has a distinct bacterial composition and the definition of healthy changes from person to person," says Hadley. Therefore, understanding that probiotics need to be tailored as per each person based on their health, past medical history, current symptoms, and objectives, is pivotal.
On another note, given that the Food and Drug Administration (FDA) does not oversee probiotics, ensure that you are acquiring a probiotic that has been tested by a third party. Additionally, it should carry a label with the genus, species, and strain of the scientifically supported probiotic.
Customizing Your Probiotic According to Your Objectives
Before incorporating a probiotic into your health regimen, consult with a medical professional to determine the suitable probiotic for you. Make sure it is harmless and does not interfere with any medicines you are currently on.
In addition, verify the type of bacteria and any existing studies on its effectiveness for managing your distinct condition and alleviating your symptoms. You also need to ascertain that you are ingesting the accurate dosage and that it would prove beneficial for your unique symptoms. Collaborating with a licensed dietitian can provide further assistance in giving personalized dietary and supplement suggestions.
Final Thoughts
Generally, the use of probiotics is considered safe and often beneficial for enhancing gut health, bolstering the immune system, and promoting mental well-being. However, it's important to note that in infrequent instances, they may exacerbate gastrointestinal issues or lead to the emergence of other symptoms. Always seek advice from a health practitioner prior to incorporating a new supplement into your health regime.
