Probiotics. What are Probiotics? Do we need probiotics? How do you know which probiotic supplement is the best to buy? How do probiotics improve your health?
If you walk through the supplement aisle in a store, there’s a chance you’ve seen a probiotic supplement. You’ve likely also noticed “Probiotics” on a label for yogurt in the dairy section. Probiotics seem to be all the rage right now.
Probiotics have gained a lot of attention in the media & health world for improving gut health, the immune system, weight loss, & more.
And there’s a good reason for this!
Probiotics can change & alter how your body performs basic functions, such as digesting food, immune system function, & more.
Table of Contents: Why you NEED Probiotics | Expert Advice From a Nutritionist
1. What are probiotics and prebiotics?
Probiotics are the bacteria that benefits the host when consumed.
prebiotics are the “food” for the probiotics.
Look at the probiotic as a fish, while prebiotics are the fish food!
Therefore, probiotics are GOOD bacteria, while prebiotics help this “good bacteria” live, thrive, & survive!
2. Why Do I Need "Good Bacteria" In My Body?
You are what you eat…literally.
Live bacteria live all over the body. from the skin, to deep inside your gut. Probiotics live in the gut and help make up your microbiome.
The microbiome is made up within our digestive system…(a.k.a the “gut”). Our gut consists of “good” bacteria (probiotics) and “bad” bacteria.
Probiotics help maintain a symbiotic/balanced Environment in the gut.
Without this balance, a number of problems could arise, such as a dysfunctional immune system, inability to digest properly, skin issues, & more.
The lack of balance (a.k.a. dysbiosis) can lead to numerous health issues. This includes, leaky gut, small intestinal bacterial overgrowth (SIBO), acne, irritable bowel syndrome (IBS), & more!
Probiotics simply support gut balance which then supports our health in numerous ways:
- Prompt healthy digestive tract and aids in digestion.
- Maintain balance between good and bad bacteria in the gut. This inhibits growth of harmful bacteria.
- Act as coenzymes or cofactors in producing nonessential vitamins.
- Aid in the breakdown and absorption of medicine and other nutrients.
- Assists in Immune function by:
- Aiding in antibody production.
- Activates and boosts the level of immune cells in the lining (a.k.a mucosa membranes) of the intestines.
- Supporting immune cells and their function.
- Preventing bad bacteria form entering your blood stream.
3. Where Can I Find Probiotics And Prebioitcs?
Probiotics can be found in fermented foods: yogurt, keifer, tempeh, kimchi, sauerkraut, kombucha, and more.
Prebiotics are found in fiber rich foods and non-digestible carbs. Non-Digestible include bananas, berries, asparagus, garlic, and onion. Because these carbs are not digestible, they’re able to pass through the stomach and feed the probiotics.
Although supplements may be an easy and great options, the BEST options is to find probiotics and prebiotics in their most natural form, AKA FOOD.
However, if you do decide to take a supplement, there’s many things you should know and look for…
4. What You Need To Know When Consuming Probiotics And Prebiotics!
Create diversity in your probiotics and prebiotics.
Whether you are taking a supplement or getting your probiotics from food, aim to mix it up. Doing will create a diverse set of bacteria in your gut.
Diversity is always a good thing! Especially in your gut!
Though Food: Consume a variety of foods that provide probiotics & prebiotics.
Though Supplements: Find a supplement with different types of strains, genesis, and species.
Probiotics: Supplement Vs. Foods
When probiotic supplements are made, the water is essentially sucked out. As a result, when you digest the supplement, it will suck water back in to allow in multiplication, function, and growth.
However, the first thing the supplement will enter into is the stomach… So instead of sucking back in water, it’s sucking in hydrochloric acid (stomach acid). This acid could kill some bacteria or keep it from growing. Because of this, the goal really should be to get all your healthy bacteria from food because food is being broken down in the stomach, to then pass along the probiotics.
However, if you choose to take a supplement, this is not bad!! Just realize that the absorption and growth rate of the probiotics supplements is smaller. The healthy bacteria is less likely to be as vast or diverse as food or drink.
Take your probiotic supplement in a fasted state or look for a delayed release capsule.
Probiotics from foods or drinks can last up to 30 mins in stomach acid. Whereas a supplement, is much much less. Delayed release capsules are beneficial because they’re meant to last through stomach acid. Which allow them to reach the intestines and release all the good bacteria within the capsule! This is ideal since this is where your microbiome is primarily located.
However, if a delayed release capsule is not available, try to take your supplement during a fasted state. First thing in the morning before breakfast is a great time! This is because there is less stomach acid in the stomach during a fasted state. So the supplement doesn’t have to pass through as much acid, meaning there’s a greater chance of more bacteria surviving!
Try to find a probiotic supplement with prebiotics as well
The label alone may provide this information, or look on the back of the bottle at the supplement facts. Often times, probiotic supplements may have inulin, pectin, resistant starches, or fibers to act as prebiotics.
Not all Probiotics Supplements are created equal!
Keep in mind that supplements do not have to be approved by the FDA, and do NOT require testing! Do your research and find a brand you trust!
Look For The Following When Buying A Probiotic Supplement:
When looking for a probiotic supplement, you want 3 things:
Quality, Quantity, and Variety!
- Quality: Look for 3rd Party Testing
- This is really important because supplement companies are NOT required to be truthful about their ingredients. Some companies could say they have certain strains or a certain CFU, but it may actually be lower or a completely different strain. 3rd party testing assures that what is on the label is the same as what’s inside.
- Quantity: Look for 1-10 billion Colony Forming Units (CFUs)
- This ensures we are getting enough bacteria colonies into our gut without increased risk of unpleasant side effects.
- Higher dosages are not necessarily bad, but they may not be necessary for daily use. For example, this study here, used a supplement with 50 billion CFUs to combat side effects from antibiotic usage.
- Variety: Look for a variety of strains, genus, and species.
- The specific strain, genus, and species you want will depend on the reason you want a probiotic in the first place! This article here has great information on different conditions and types of probiotics for those conditions.
Brownie points if you find a supplement with Fiber!
- Check the Supplement Facts label for Fiber!
- As mentioned earlier, you can look at label for fiber. This could be inulin, pectin, resistant starches, fibers, psyllium husk, or wheat dextrin.
- You can also check the ingredient list for fiber. (Remember! Fiber comes from non-digestible carbs such as bananas, berries, asparagus, garlic, onion, and more!
- If a supplement does not have fiber, it is not necessarily bad. This just means you need to be mindful to eat fiber during your day to feed those probiotics!
Do You Have More Questions About Probiotics?
Ask your question in the comments below or contact me directly here!
Sources:
1. Douglas LC, Sanders ME. Probiotics and PREBIOTICS in DIETETICS PRACTICE. Journal of the American Dietetic Association. 2008;108(3):510-521. doi:10.1016/j.jada.2007.12.009
2. Floch MH, Kim A. Probiotics, prebiotics and gut health. Clinical Insights: Probiotics, Prebiotics and Gut Health. 2014:2-6. doi:10.2217/ebo.13.588
3. Fuller R, Gibson GR. Modification of the Intestinal microflora using probiotics and prebiotics. Scandinavian Journal of Gastroenterology. 1997;32(sup222):28-31. doi:10.1080/00365521.1997.11720714
4. Lee Y-K, Salminen S. Handbook of Probiotics and Prebiotics. Hoboken, NJ: John Wiley & Sons; 2009.