Everything You Need to Know About Probiotics
Probiotics has become a buzzword, with companies promising things such as relief from IBS, to better digestion, and weight loss, to help with anxiety and depression. What does the research show when it comes to probiotics?
What are probiotics?
Probiotics are live microorganisms that when given in adequate amounts confer health benefits. The gut contains trillions of different microorganisms of varying species, and many of the microorganisms in probiotics are similar to those naturally in our bodies. Some probiotics are soil-based, which refers to species of microbes found in soil which have naturally evolved with humans. Soil-based probiotics form spores that can survive harsh conditions such as stomach acid, and may help support the digestive system and the immune system.
Food vs supplements
There are pros and cons to consuming foods with probiotics vs taking a probiotic supplement. While we are not certain whether the probiotics in fermented foods make it down to the large intestine (where we want them to go!), one of the major benefits of probiotic foods is that they contain a broad spectrum of bacteria strains.
Probiotic supplements, on the other hand, often contain a limited number of strains. We want to aim to consume a wide variety of strains, as this will support a balanced gut microbiome. Sauerkraut, for example, has trillions of different probiotic strains! If a supplement contains a limited number of specific strains, we are only increasing those strains and not supporting a balanced microbiome.
If an individual is looking to solve specific symptoms such as IBS-D, a tested probiotic supplement in addition to fermented foods may be beneficial. When choosing a probiotic supplement, it is critical to ensure it has been tested to make it down to the large intestine. If not, the high acidity of the stomach will prevent this from occurring, rendering the probiotic supplement useless.
If someone is not looking to treat a specific disease but is merely interested in benefiting overall health, then fermented foods such as sauerkraut may be the best choice.
Probiotics and antibiotics
It was previously believed that taking probiotics helped improve digestive issues caused by antibiotics. However, recent research has shown that this is not the case. Taking probiotic supplements following a course of antibiotics has actually been shown to result in slower repopulation of an individual’s gut microbiome. Is it therefore better to avoid probiotic supplements after antibiotics and to instead focus on fermented foods.
Probiotics and IBS
The causes of irritable bowel syndrome (IBS) are multifactorial, with various factors potentially coming into play. Studies have shown that certain species of probiotics, including Lactobacillus and Bifidobacterium may help treat symptoms of diarrhea-predominant IBS. It may be best to consider probiotic supplements that have been tested in people with IBS, such as Align.
This effect however has not been studied as thoroughly in constipation-predominant IBS. For individuals struggling with constipation, it may be best to focus on other supportive factors that can help relieve constipation. This includes adequate prebiotics and fiber in the diet, hydration, and physical activity.
Probiotics and weight loss
Fermented foods and probiotics may help with weight management indirectly. Fermented foods and probiotics are beneficial for the gut, whose health impacts many body systems including metabolic function and blood sugar balance. Specifically, maintaining a healthy balance of gut bacteria protects against intestinal permeability, which in turn supports blood sugar balance. Improved blood sugar balance can help improve insulin sensitivity and hormone balance, which are involved in weight management. However, probiotics should not be relied upon for weight loss, as many factors come into play including overall diet patterns, stress levels, sleep quality, and exercise.
Probiotics and mental health
The gut-brain axis refers to the bidirectional signaling that occurs between the gastrointestinal tract and the central nervous system. A healthy gut can have implications for mental health, as well as vice versa. Emerging research shows some probiotics may improve symptoms of stress, anxiety, and depression. However, more research with larger studies is needed.
https://pubmed.ncbi.nlm.nih.gov/26706022/
Probiotics and cardiovascular health
The gut microbiome plays a role in modulating risk of several diseases, including cardiovascular disease. Studies have shown probiotics may help lower LDL cholesterol and lower blood pressure. However, further studies are required to illuminate the mechanisms through which probiotics may benefit the cardiovascular system.
What should I know about taking probiotics?
When choosing a probiotic supplement, look for ones with a minimum of 25 billion CFU. It is also best to find probiotics that are multi-strain rather than single strain. Probiotic supplements should also be delayed release capsules to ensure they make it down to the colon. Also check for probiotics that are allergen free and do not require refrigeration, as these are better quality.
It is best to begin slowly with probiotic supplements to help the gut adapt. Doses will differ by brand so it is best to follow the supplement label.
For the first few days, taking probiotics can potentially result in side effects such as bloating, constipation, or diarrhea. It is, therefore, best to start conservatively and slowly increase until the gut has fully adjusted.
Ideally, probiotic supplements should be taken in the morning on an empty stomach with a large glass of water.
As with anything new you are introducing into your diet, be sure to do your research to be certain it is the right choice for you.