Do you use probiotics? Probiotic food supplements are marketed as the key to good gut health. But with so many different types of probiotics, it can be tough to know which to choose. When the products are expensive, knowing what to select will safeguard your health. Hence, I have shared some pointers to decide on the right probiotic.
What is Probiotics?
Probiotics are friendly bacteria and yeast that help keep your digestive system running smoothly (1, 2, 3, 4). They can help balance the microbiota. Microbiota is the community of bacteria and other tiny organisms that live in your gut.
Choosing the Right Probiotic
Before buying a probiotic, consider these 5 important points:
Number of Live Bacteria
The reason we buy probiotics is to get these living good bugs. CFU (colony-forming units) is the number of live bacteria in a probiotic (5, 6). Probiotics should have a minimum of 1-10 billion CFUs per serving. In many countries, the label should also mention CFUs by the end of shelf-life. However, in India, there are no such requirements. Therefore, we won't know how many bacteria are alive near the expiry date.
2. Acid Resistance:
Probiotics live in your intestine, particularly in the colon. Therefore, they should survive the stomach's acid to reach the intestines (7, 8, 9). Look for products with acid resistance. If they are not acid-resistant, there's a good chance they are destroyed in your stomach. Hence you'd be spending to get nothing at all.
3. Strain-Specific Benefits:
Every strain of bacteria gives you different health effects. So you must check the strains. Here is a brief list of bacteria with benefits for your immunity, and digestive and skin health.
4. Does the Probiotic improve your health?
Did you notice that the benefits of probiotics went away after you stopped taking them? That could be because these are travelling probiotics (17). Meaning, they do not stay in your gut. However, the jury is still out on whether we need these travellers or bacteria that will live in the gut (18).
5. Expiration Date and Storage:
Check the expiration date of the probiotics. Also, look for the storage instructions on the label. Some of them can be stored at room temperature, while others have to be refrigerated. If you don't store the probiotics properly, the bacteria will not live longer.
Importance of a Healthy Gut
A healthy gut microbiome is important for overall health. It can help with:
Digestion: The stomach and intestines break down food and absorb nutrients. However, if you have a leaky gut your body doesn't absorb nutrients effectively. Moreover, the gut bacteria also produce vitamins K (21), and B (cobalamin, biotin, B6, folate, B1 and B2)
Immunity: A healthy gut microbiota will fight infections (19) and protect you.
Mental health: Have you heard of the gut-brain axis? Your gut also plays a huge role in mental health. It affects mood and stress levels. Additionally, an imbalanced gut microbiota is linked with different health issues like Alzheimer's and Parkinson's (20).
Skin health: Similarly there is a gut-skin axis. An unhealthy gut can affect your skin health. That is why people with gut disorders also have acne, eczema and skin inflammation.
Weight management: You might try different diets for weight loss. But you won’t be able to shed those extra kilos unless you fix your gut health.
Common Misconceptions About Probiotics
All probiotics are the same: Not all probiotic strains are the same; each offers unique benefits.
More CFUs are always better: The right CFU count can change depending on what you’re using it for.
Probiotics will cure all your problems: Although they’re not magic pills, they can help with some health problems. In a review that assessed 43 studies with 5,531 IBS patients, probiotics reduced abdominal pain and bloating (22).
Potential Side Effects Of Probiotics:
While probiotics are generally safe, some may experience mild side effects, such as:
Bloating or gas
Constipation or diarrhoea
Headache
Allergic reactions
How to Add probiotics to your Diet?
Fermented foods: Enjoy yoghurt, kefir, sauerkraut, kimchi, kombucha and other traditional probiotic foods like curd and buttermilk.
Homemade fermented foods: Experiment with making your fermented vegetables or drinks. Idli, dosa and dhokla are amazing fermented foods you can eat frequently. Although cooked fermented foods will not have live bacteria, they have good compounds like lactic acid produced by the bacteria during fermentation. Moreover lactic acid may reduce inflammation (23).
Add to Smoothies: Blend probiotic yoghurt or kefir into your smoothies. This will give a creamy texture and a probiotic boost.
Incorporate into Sauces and Dressings: Mix probiotic yoghurt into sauces, dressings, or dips.
Top Your Dishes: Use fermented vegetables like sauerkraut or kimchi as toppings for salads, sandwiches, or bowls.
Frequently Asked Questions
Define Probiotics/Probiotic definition: According to FAO/WHO (24), probiotics are defined as "live microorganisms which when administered in adequate amounts confer a health benefit on the host."
Are probiotics safe for everyone? Most people can safely take probiotics. However, people with certain digestive issues or weakened immune systems may have to be careful. Talk to a nutritionist before taking probiotic supplements.
Can probiotics interact with medications? Probiotics may interact with certain medications, especially antibiotics. Consult with your doctor if you're taking any medicines.
How long does it take to see results from probiotics? The time can vary based on many factors and the specific probiotic strain. Some people may notice changes within a few weeks, while others may take longer.
Can probiotics help with weight loss? You cannot lose weight with an unhealthy gut. While some studies suggest that probiotics may play a role in weight management, we need more research. Therefore, it's important to eat a healthy diet and exercise regularly.
What probiotics do you use? Tell me in the comments.
Conclusion
Probiotics can be a good addition to your healthy life. By understanding the key factors, you can choose the right probiotic. Remember, a healthy gut is a happy gut!
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