Probiotics: What is it, Benefits, Food & Types

What are Probiotics?

'Probiotic' comes from the combination of the Latin preposition 'pro,' meaning 'for,' and the Greek word 'biotic,' meaning 'bios,' or 'life. Probiotics are defined as "living microorganisms," such as bacteria and yeasts, that have been shown to provide health benefits1. Good bacteria are probiotics, which are typically eaten in the form of dietary supplements or yoghurts. Probiotics are live microorganisms that are taken after the gut flora has been altered, such as by the use of antibiotics or by a digestive disorder. There is, however, little strong evidence to back up this allegation. As defined by the WHO in 20012, probiotics are "live bacteria which, when administered in suitable proportions, impart a benefit to the host's health. When taken internally, these probiotics must still be alive. Lactobacillus and Bifidobacteria, two of the most well-studied probiotic bacteria, are household names. Many studies have shown that strains belonging to the genus Lactobacillus can alleviate gastrointestinal symptoms in people with IBS, inflammatory bowel disease, and diarrhoea brought on by antibiotic use3.

Foods rich in Probiotics4,5:

The foods you eat can have a significant impact on the types of microorganisms that reside in your gut. A healthy microbiome can be supported by eating foods that naturally contain probiotics (good bacteria).

These items may be incorporated into your regimen at any time throughout the day. Maybe you're already eating them on a regular basis and don't even know it, but they're a great source of probiotics. Buttermilk, cottage cheese, fermented pickles and sauerkraut, kimchi, kombucha, miso soup, sourdough bread, tempeh, and yoghurt are just a few examples of probiotic-rich foods you may incorporate into your diet.

Make sure you're still preparing a healthy and balanced meal every time you have a meal. While it's true that eating more probiotic-rich foods isn't going to hurt you, moderation is still the key. If you eat too much of one food category, your body won't be able to use the nutrients from the other food categories.

What are the benefits of Probiotics6?

They may reduce the number of pathogenic bacteria in your digestive tract, which could help you feel better by reducing inflammation. Additionally, they can switch out the harmful bacteria with beneficial ones.

Researchers are looking into the optimum times and ways to take probiotics for optimal health benefits. Some diseases are being studied more than others. Possible benefits include dealing with:

- Particularly concerning is antibiotic-associated diarrhoea. Probiotics have the potential to aid with infectious diarrhoea, particularly in young infants.

- It's possible that certain probiotics can keep Crohn's disease from flaring up and prevent relapses, while others can keep ulcerative colitis in relapse.

- IBS, or irritable bowel syndrome. Stomach discomfort, bloating, gas, diarrhoea, and constipation are just some of the symptoms that probiotics may help with.

Researchers are exploring the potential benefits of probiotics for a wide variety of additional illnesses. A lot of people claim to have benefited from probiotics, but there isn't nearly as much research on this as there should be.

  • Prevention of yeast Infections.
  • Urinary tract infections.
  • Help people with lactose intolerance.
  • Diseases of the skin, such as eczema
  • Infections of the gastrointestinal tract and respiratory system, especially in children, can be treated.
  • Allergic and asthmatic conditions can be treated.
  • Helps in reduction of inflammation, as in rheumatoid arthritis

Reference:

  1. What are Probiotics? News-Medical.net Learn more (2010).
  2. WHO 2002. Emerging and epidemic-prone diseases. In: Global Defence Against the Infectious Disease Threat. World Health Organization, Geneva (Chapter 4).
  3. Probiotics: What You Need To Know. NCCIH Learn more.
  4. Foods With Probiotics. WebMD Learn more.
  5. Nagpal, R. et al. Probiotics, their health benefits and applications for developing healthier foods: a review. FEMS Microbiology Letters 334, 1–15 (2012).
  6. Contributors, W. E. Risks and Benefits of Probiotics. WebMD Learn more.
  7. Probiotics: What is it, Benefits, Side Effects, Food & Types. Cleveland Clinic Learn more.
  8. 5 Possible Side Effects of Probiotics. Healthline Learn more.