DR. WALKER

Probiotics Health Benefits

What are Probiotics?

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. Probiotics are used for regulating the gut microbiome. They are often referred to as "good" or "friendly" bacteria because they help keep your gut healthy by maintaining a balance of beneficial bacteria in your intestines. Probiotics can be found in some foods, such as yogurt, kefir, sauerkraut, and kimchi, as well as in supplement form. Probiotics colonize the lining of our digestive system and ensure that the natural gut flora can perform its role in vital functions in your body, which can help with routine constipation and diarrhea.

How Probiotics Work:

Probiotics are good bacteria that naturally occur in a healthy intestine. Probiotics work by introducing beneficial bacteria into the gut microbiome, which is the community of microorganisms that live in the digestive tract. These live bacteria help maintain a healthy balance of gut flora and support various functions in the body. Here are some ways in which probiotics work:
✓ Restoring Gut Flora Balance: Probiotics help restore and maintain a healthy balance of bacteria in the gut by increasing the population of beneficial bacteria and inhibiting the growth of harmful bacteria. This balance is essential for proper digestion, nutrient absorption, and immune function.

✓ Enhancing Digestive Health: Probiotics support digestive health by promoting the breakdown of food, synthesizing nutrients, and maintaining the integrity of the intestinal lining. They can help alleviate symptoms of digestive disorders like diarrhea, constipation, bloating, and irritable bowel syndrome (IBS).

✓ Supporting Immune Function: The gut microbiome plays a crucial role in immune function, as a significant portion of the immune system is located in the gut. Probiotics help regulate immune responses, reduce inflammation, and support the body's defense against pathogens and infections.

✓ Producing Beneficial Compounds: Some probiotic strains produce beneficial compounds like short-chain fatty acids, vitamins, and enzymes that can have positive effects on overall health. These compounds can help reduce inflammation, improve nutrient absorption, and support metabolic function.

✓ Modulating Gut-Brain Axis: Probiotics can influence the communication between the gut and the brain through the gut-brain axis. This bidirectional communication pathway plays a role in regulating mood, stress response, and cognitive function. Probiotics may help improve mental health conditions like anxiety, depression, and stress.

✓ Supporting Skin Health: Some research suggests that probiotics may have benefits for skin health by reducing inflammation, improving the skin barrier function, and addressing conditions like acne, eczema, and rosacea. Probiotics may help promote a healthy balance of bacteria on the skin and reduce skin-related issues.

What Are Some of The Health Benefits of Probiotics?

Some of the key functions and benefits of probiotics include:
· Reduced Risk of Infections: Probiotics can help prevent and treat infections by inhibiting the growth of harmful bacteria and pathogens in the gut. They may be particularly beneficial in reducing the risk of antibiotic-associated diarrhea.

· Management of Chronic Conditions: Probiotics have been studied for their potential to manage various chronic conditions, including IBS, inflammatory bowel disease (IBD), and allergies. They may help reduce symptoms and improve quality of life for individuals with these conditions.

· Enhanced Nutrient Absorption: A healthy gut microbiome is essential for optimal nutrient absorption, including digesting food, absorbing nutrients, eliminating toxins, and preventing pathogens (e.g. harmful bacteria, toxins, and fungi) from spreading. Probiotics can help improve the bioavailability of nutrients like vitamins, minerals, and antioxidants.

· Enhancing Nutrient Absorption: Probiotics can help improve the absorption of nutrients from food by supporting a healthy digestive system. They can also help break down certain compounds that are otherwise difficult to digest.

· Maintaining a Healthy Weight: Some studies suggest that probiotics may help with weight management by influencing the balance of bacteria in the gut. They may also help reduce inflammation and improve metabolic health.

When are Probiotics Generally Needed?

Probiotics may be recommended in various situations to help support gut health and overall well-being. Some common scenarios where probiotics may be beneficial include:
 Antibiotic Use: Antibiotics will disrupt the balance of good and bad bacteria in the gut, leading to digestive issues like diarrhea. Taking probiotics during and after a course of antibiotics can help replenish beneficial bacteria and reduce the risk of antibiotic-associated diarrhea. When this world of bacteria is disrupted by a poor diet, stress, or strong medication, probiotics help to restore your gut health.

 Digestive Issues: Our intestine consists of billions of bacteria that are critical to many important processes within the body. Probiotics may be recommended for individuals with digestive disorders such as IBS, IBD, or leaky gut syndrome. They can help alleviate symptoms like bloating, gas, constipation, and diarrhea by promoting a healthy gut microbiome.

 Immune Support: Probiotics are known to support immune function by maintaining a healthy balance of bacteria in the gut. They may be recommended for individuals looking to boost their immune system or reduce the risk of infections.

 Traveler's Diarrhea: Probiotics may help prevent traveler's diarrhea, which can occur when traveling to regions with different food and water quality. Taking probiotics before and during travel can help maintain gut health and reduce the risk of gastrointestinal issues.

 Skin Conditions: Some research suggests that probiotics may have benefits for certain skin conditions, such as acne, eczema, and rosacea. They may help reduce inflammation and improve skin health by supporting a healthy gut microbiome.

 Overall Health and Well-being: Probiotics are generally safe for most people and can be taken as a daily supplement to support overall gut health, digestion, and well-being. They may help maintain a healthy balance of bacteria in the gut and promote optimal nutrient absorption.

What Are The Most Common Strains?

Some of the most well-studied probiotic strains that have been researched for their health benefits include:
 Lactobacillus acidophilus: This strain is commonly found in yogurt and other fermented dairy products. It is known for its ability to support digestive health, boost immune function, and improve symptoms of IBS.

 Bifidobacterium lactis: This strain is often included in probiotic supplements and has been studied for its potential to support gut health, improve immune function, and reduce symptoms of digestive disorders like diarrhea and constipation.

 Lactobacillus rhamnosus: This probiotic strain has been researched for its ability to support immune function, reduce inflammation, and improve symptoms of conditions like eczema, allergies, and gastrointestinal issues.

 Saccharomyces boulardii: This yeast-based probiotic has been studied for its efficacy in treating diarrhea, particularly antibiotic-associated diarrhea and traveler's diarrhea. It may also help support gut health and prevent infections.

 Bifidobacterium longum: This probiotic strain is known for its ability to support gut health, improve digestion, and reduce symptoms of conditions like IBS and IBD. It may also have benefits for immune function and mental health.

How to Take Your Probiotics?

Here are some tips on how to effectively take probiotics:
 Choose High-Quality Products: When selecting probiotics, opt for high-quality products from reputable brands that contain well-studied probiotic strains. Taking a high-quality probiotic supplement can improve and maintain your long-term health and wellbeing. Look for supplements that provide a variety of beneficial bacteria and specify the number of colony-forming units (CFUs) per dose.

 Follow Dosage Instructions: It is important to follow the recommended dosage instructions on the probiotic supplement label. Start with a lower dosage and gradually increase it if needed.

 Food or Not with Food: The best way to take probiotic supplements is to do so as directed on the label! But remember that the goal is to get the probiotics through your stomach acid as fast as possible. Also know that the natural environment for probiotic bacteria is the small and large intestine. That being said, it is recommended to take probiotics ideally on an empty stomach (i.e., 2-3 hours) after your last meal so the probiotics bacteria can move through the stomach as fast as possible. Alternatively, could take 30 to 60 minutes before your next meal. While each label will vary, depending on the probiotic some labels may suggest taking them on an empty stomach, while others suggest taking them with food. Lastly, most bacteria are sensitive to heat, so there is a chance that any hot drink could affect the bacteria in the probiotic.

 5. Store Properly: To maintain the potency of probiotic supplements, store them in a cool, dry place away from moisture and heat. Some probiotics may need to be refrigerated, so check the product label for storage instructions.

 6. Monitor Effects: Pay attention to how your body responds to probiotics. Some people may experience mild digestive discomfort when starting probiotics, but this usually subsides as the gut adjusts. If you experience persistent or severe side effects, consult with a healthcare provider.

 7. Combine with Prebiotics: Consider incorporating prebiotic-rich foods into your diet to provide nourishment for the probiotic bacteria. Prebiotics are non-digestible fibers found in foods like garlic, onions, and bananas, that help promote the growth of beneficial bacteria in the gut.

References:

When Is the Best Time to Take Probiotics? Tips and Signs They’re Working (verywellhealth.com)
The Best Time to Take Probiotics, According to Gut Health Experts (goodhousekeeping.com)
Should I Take Probiotics With or Without Food? | livestrong