DR. WALKER

Importance of A Probiotic

What are probiotics?

Within our intestines is a complex world that is home to many kinds of microorganisms, including bacteria, fungi, viruses, and more. There are literally trillions of microbes on and in your body. Probiotics, a type of good bacteria, are often called “good” or “helpful” bacteria as their job is to keep your gut healthy. The combination of these microorganisms is known as the gut microbiota or gut microbiome. Most of these beneficial microbes live in your gut (mostly large intestines), but there are several other locations in/on your body. Many of these probiotics can be found in foods/fermented foods and supplements that help keep your body healthy and working well. This ecosystem could get altered due to low-fiber diets or when taking antibiotics which could kill off many of your good gut bacteria. When this occurs, there is room for bad bacteria, viruses, and fungi to proliferate. It is important to remember that everyone’s microbiome is different and is in a large part based on your diet.

How do probiotics work?

The main job of probiotics or “good bacteria,” is to maintain a healthy gut flora and keep “bad” bacteria, viruses, and fungi in check. People normally eat probiotic food with the intent of keeping the gut microbiome in balance. Probiotics can help stimulate the growth of good bacteria while also protecting against disease-causing bacteria.
Good bacteria can compete with the bad bacteria to improve things like digestion, and immune function. Certain types of good bacteria can also:
· Help to prevent and treat diarrhea especially caused by antibiotics
· Improve digestive function
· Strengthen the immune system
· Reduce inflammation and allergies
· Boost the immune system
· Help prevent urinary tract infections
· Reduce eczema
· Combat antibiotic resistant bacteria
Knowledge about the importance of eating a well-balanced, fiber rich food source and its associations overall health is growing.

What are the most common types of probiotic bacteria?

Common types of probiotics include:
· Lactobacillus. You can find this in a number of fermented foods, like sauerkraut, miso and tempeh.
· Bifidobacterium. Another one of the “good bacteria,” which benefits the gut, brain, metabolic and immune systems. This could offer some symptoms relief in irritable bowel syndrome (IBS).
· Saccharomyces boulardii is a yeast strain that can help fight off "bad" organisms and may be used to help treat and prevent diarrhea including those from rotaviruses.

What are the health benefits of probiotics?

Gut Health.
Gut health is particularly important for people with certain conditions to include Crohn’s disease, ulcerative colitis, and inflammatory bowel syndrome. Other conditions that probiotics are important in managing include clostridium difficile (C. difficile).
Irritable bowel syndrome (IBS).
Several studies have concluded that maintaining gut microflora has positive effects on severity of IBS symptoms. Symptom relief included reducing average number of bowel movements per day, decreased transit time to the colon, and improve stool consistency. Most common probiotics used for IBS included Lactobacillus and Bifidobacterium. Additional benefits in ulcerative colitis, and inflammatory bowel disease (IBD), was notable.
Decrease Diarrhea.
Antibiotics can disrupt the balance of the gut microbiome causing antibiotic-associated diarrhea. Probiotics can assist with diarrhea caused by antibiotics from C. difficile infection. One study showed that taking a probiotic with an antibiotic reduces the risk of diarrhea by almost 60%.
Maintain and Improve Gut Integrity.
The gut wall only allows certain things like electrolytes and water to pass keeping disease-particles from slipping through. When the gut barrier is breached, this allows materials to leak through in a condition known as leaky gut syndrome. Probiotics helps to stimulate the growth of good bacteria, protecting against this disorder.
Reduce Gas and Bloating.
Gas and bloating are common problems likely secondary to changes in your gut microbiome from things like yeast overcrowding. Probiotic supplements can help to correct this imbalance in the gut microbiome and could even help reduce symptoms, especially in conditions like irritable bowel syndrome/IBS. Additionally, other conditions such as inflammatory bowel diseases (IBD) like Crohn's disease and ulcerative colitis could likewise benefit from probiotics. Some studies suggest that probiotics might keep ulcerative colitis in remission and possibly prevent Crohn's disease from getting worse.
Help Prevent Cognitive Disorders.
Gut health is directly linked to the function of the central nervous system to include the brain. Scientific evidence shows that the gut and the brain stand in constant communication in a link known as the brain-gut axis. This "gut-brain axis" influences the way people think and feel. Current thought is that probiotics could be a part of the treatment options for managing, anxiety, depression and other neurological conditions.
Reduce Stress.
Psychological stress is known to affect our happiness, physical /mental health, and several other health conditions. Cortisol is one of the major hormones affecting this balance. Research shows that regular consumption of probiotic could lower free cortisol level by helping to control the daily rhythmic production of cortisol, and several other stress hormones. When cortisol levels are abnormally altered, this could result in sleep disturbances, altered mood, or simply feeling stressed.
Immune Health.
Remember that approximately 70% of the body's immune cells are found in your gut. That being said, probiotics can boost immunity by indirectly stimulating cytokines and modulating the intestinal gut microbiome. Probiotics also boost the innate immunity by improving natural killer cell activity. They are also able to enhance gut and respiratory immune responses by increasing IgA and IgG antibodies and modifying the host’s innate immunity.
Fight Gastrointestinal Infections.
Gastrointestinal infection can occur when the dynamic mix of microorganisms in the gut have been altered. Probiotics are able to restore the digestive flora back to its normal state.
Heart Healthy.
Some research shows that supplementation of multiple strains of probiotics may help to activate receptors in blood vessels to lower blood pressure.
Reduce Allergies and Eczema.
Eczema is a common skin condition that is considered to be an immune system reaction. Probiotics work by strengthening the immune system, thereby helping relieve allergies and skin conditions like eczema. Probiotic strains of Lactobacillus and Bifidobacterium taken by adults, are able to attach to the gut wall which leaves less space for bad bacteria to grow. Adding these probiotics to your daily regimen could limit or reduce the number of eczema flare that one experiences.

Some probiotic-rich foods?

· kefir
· cultured vegetables, such as unpasteurized sauerkraut and kimchi
· miso
· tempeh
· raw cheese
· apple cider vinegar
· dark chocolate

Should I take probiotics after antibiotics?

Antibiotics can have negative side effects on your health and research has shown a positive connection between taking probiotics after an antibiotic. Adding a probiotic back into your body after taking an antibiotic can help balance these levels of bacteria and decrease your risk for diarrhea. Ideally the probiotic supplementation, should be taken a few hours after the antibiotics. This helps to repopulate your gut and fight off any remaining bad bacteria.

How to pick a good probiotic?

A quality probiotic should contain a potent dose of friendly bacteria that when consumed, will make their way to your colon and begin to colonize your gut. To ensure that the product contains the suggested ingredients and dosage, it is important to look for probiotics that is certified by independent bodies to include ConsumerLab or US Pharmacopeia.
Your probiotic should have clinically studied strains, and contains at least 30 billion CFUs, manufacturer should list the strains on the container, and the probiotic should contain at least 14 unique strains to support proper microbiome balance.

How much probiotic can I take?

There is no set dosage for a probiotic. The actual dosage will probably depend upon the manufacturer, your weight, and the age of the person. Probiotics should be taken daily, in the morning, with water or at least 3 hours after last meal.

Are there risks and precautions?

Probiotic-rich foods and supplements are generally safe if taken as directed. People with egg, or soy allergies should take caution with probiotics as many contain these allergens. Some caution also with the following conditions:
· weakened immune system
· undergoing chemotherapy
· bowel conditions
· other existing health issues
Side effects may include an upset stomach or other gastrointestinal issues while your body adjusts. Additionally, taking a yeast-based probiotic may cause constipation or excessive thirst
Other side effects include:
· gas
· bloating
· heartburn
· diarrhea
Notify your doctor before taking probiotic supplements or when increasing consumption of probiotics.