What are probiotics?
Probiotics are popular in the United States. Interestingly, 44% of people use probiotics as supplements, while 54% seek them in foods such as yogurt. People are looking for products to help with their gut health. There’s no doubt that many aspects of modern life, including a high-stress lifestyle, inadequate sleep, a diet of highly processed foods, and antibiotics can damage your gut. Probiotics help maintain a healthy balance of microorganisms or microbes in your gut. They can also help your body restore to a healthy condition. Probiotics are live microorganisms such as yeasts and bacteria that benefit your body. Keep reading to find out what probiotics can do for you.
What do probiotics do?
Probiotics are food and health products that produce beneficial bacteria in your gut and other areas of your body to strengthen and fight off pathogens. They help to prevent and treat dysbiosis–an imbalance or lack of beneficial microbes in your gut microbiome. Not all probiotics are created equal. There are a variety of microbes that work differently within your body so some may help manage IBS while others may lower your risk of heart disease. Always check with your doctor or a trusted healthcare professional before beginning any supplement to find out which probiotics may work best for your condition.
Are prebiotics the same as probiotics?
No, prebiotics are not the same as probiotics. Read more about the differences here. Prebiotics are a type of non-digestible fiber such as beta-glucan and inulin linked with promoting the growth of helpful bacteria in your gut. Probiotics work better when you eat foods that have prebiotics. Add a banana to your smoothie or garlic to your dishes. Other prebiotic-rich foods include Jerusalem artichoke, barley, asparagus, oats, and apples.
Sources of probiotics
My philosophy is food first and fermented foods are rich sources of live beneficial microbes to keep your gut healthy. Yogurt contains probiotics such as Lactobacillus bulgaricus and Streptococcus thermophilus. Yogurt can be eaten as a snack, added to smoothies, or swapped for sour cream. Other well-known fermented foods that contain live cultures but do not typically contain proven probiotics include many kinds of cheese, kefir, kimchi (a Korean fermented cabbage dish), kombucha, sauerkraut, miso, and pickles.
Probiotics are also available in dietary supplements (powders, capsules, liquids, lotions, and other forms) in a variety of strains and doses. Many of these supplements have not been tested for safety or quality. I recommend checking the label for third-party testing including USP, Informed Choice, or NSF International.
Probiotics are measured by colony-forming units (CFUs), representing the count of living cells. Typically, many probiotic supplements offer between 1 to 10 billion CFU per dose, with some products containing up to 50 billion CFU or more. However, a higher CFU count does not equal a superior product. TIP: It’s important to choose products that specify the number of CFU at the end of their shelf life, rather than at the time of manufacture since probiotics must be alive to be effective and can perish over time,
What are the health benefits of probiotics?
Research has shown that probiotics may have the potential to prevent or treat these 7 health conditions. However, further research is needed to find out which strain or strains may be effective for these conditions.
- atopic dermatitis
- pediatric acute infectious diarrhea
- antibiotic-associated diarrhea (AAD)
- inflammatory bowel disease (IBD
- irritable bowel syndrome (IBS)
- high cholesterol
- obesity
Bottom line
Probiotics appear to be safe for healthy people. They can help improve your gut health and possibly other health conditions. You can take probiotics as a supplement or get them through fermented foods and beverages which are nutritious so don’t pass them up. Fermented foods promote a greater diversity of microbes which are beneficial to your overall health. Looking for a registered dietitian to assist you with your gut health? Click here to book a complimentary phone consultation.
Nutritionally Yours,
Jerlyn
