Probiotic Benefits: What They Are, Health Benefits, and Risks

Jan 09, 2024 · Angi Genes

Key Takeaways

Probiotics are good bacteria found in foods like yogurt and supplements. They help keep your gut healthy and can fight off bad germs.
These helpful microbes may also make you feel better if you're sad or stressed, protect your heart, and stop allergies from bothering you too much.
For people with stomach issues like diarrhea or IBS, probiotics might ease their discomfort and improve digestion.
It's important to pick the right probiotic strain for your needs because each one works differently. And don't forget to eat prebiotic-rich foods!
Most of the time, taking probiotics is safe, but you should talk to a doctor first, especially if they have big health problems.

Understanding Probiotics

Probiotics, often referred to as the 'good' bacteria, play a crucial role in maintaining a healthy balance within our gut microbiome. These microscopic defenders are not only key contributors to digestive wellness but also have far-reaching impacts on our overall health. A combination of probiotics and enzymes is important for digesting every type of foods—fats, proteins, carbs—and ensuring your body is able to process all the nutrients in each.

Definition of Probiotics

Probiotics are tiny living things that you can eat or take as a pill. They're kind of like the good germs that are already in your body, especially in your gut. These helpful bugs can make you healthier when there are enough of them.

Scientists say probiotics must be alive and given in large amounts to help your health. You find them in yogurt, some cheeses, and foods that have been left to ferment like sauerkraut.

These friendly critters work hard to keep your digestive system happy. Think of them as a boost for the team of good bacteria inside you. When this team is strong, it can help fight off bad germs and may even stop some health problems before they start.

People who live in places like Northern Europe eat lots of these microbe-packed foods because they know it's good for their bellies and their overall well-being.

Functions of Probiotics

Probiotics are tiny helpers that keep your gut healthy. They live in foods like yogurt and help you digest food better. These good microbes fight off bad germs and might even make it easier for you to handle stress or feel happier.

Some probiotics can also make vitamins that are important for your body.

They do a lot of work inside you, like helping your immune system stay strong so you don't get sick often. Probiotics assist in moving food through your gut and can be useful if you have belly pain, gas, or have to run to the bathroom too much.

For those who weigh more than they want, these little guys might help them lose weight by changing how their bodies absorb fat from food.

The Types of Bacteria in Probiotics

When exploring the world of probiotics, it's crucial to understand the diverse bacteria they contain. These microscopic allies come in various strains, each with specific roles in promoting health and maintaining balance within our bodies.

Prebiotics

Prebiotics are special types of fiber that our bodies cannot digest. They act like food for the good bacteria in our guts, helping them to grow and stay strong. Think of prebiotics as a snack for your gut's friendly bacteria.

Eating foods rich in prebiotics is great for your digestive system. These fibers help keep things moving smoothly inside you, and they can even make probiotics more effective. Foods like whole grains, bananas, onions, and garlic are all full of these helpful fibers.

Your tummy will thank you!

Synbiotics

Synbiotics are like a super team of gut helpers. They mix probiotics, which are good bacteria, and prebiotics, which is food for those bacteria. This powerful combo works together to make your digestive system happier than if you just had probiotics or prebiotics alone.

Taking synbiotics could give your body extra health powers. They help with more than what you would get from eating foods that only have probiotics or prebiotics. Think of it as getting a two-for-one deal for looking after your tummy and keeping your gut buddies fed at the same time!

The Effectiveness of Probiotics

The effectiveness of probiotics hinges on multiple variables, such as strain specificity and individual health conditions. Understanding these factors is key to harnessing the full potential of these beneficial microbes for optimal wellness.

Factors Influencing Probiotic Effectiveness

Probiotics can be helpful for our health. How well they work depends on several things.

Body's response: Each person's body reacts differently to probiotics. What works for one may not work for another.
Probiotic strain: Many types of good bacteria are in probiotics. Some strains help with certain health issues better than others.
Health condition: Probiotics might have different effects based on a person’s specific health problems.
Quality and storage: If probiotics are not stored right or if they are old, they might not work as well.
Quantity taken: Too few probiotic bacteria might not do much. But too many aren't always better.
Balance with prebiotics: Prebiotics feed the good bacteria. Having both can make probiotics more effective.
Timing: Taking probiotics at the right time, like with a meal or on an empty stomach, can change how they work.
Antibiotic use: Antibiotics kill bad and good bacteria. Using them together needs care so that antibiotics don't kill the probiotics you take.
Overall diet: Eating foods that support good bacteria helps probiotics work better in your body.
Health of digestive system: If someone has gut problems, it may affect how well probiotics can do their job.

Health Benefits of Probiotics

Probiotics offer a multitude of health advantages, from fortifying digestive equilibrium to supporting mental wellness, all through the power of beneficial bacteria that safeguard and promote our body's natural processes.

Continue reading to uncover how these tiny microbes can have a significant impact on your overall wellbeing.

Balancing the Friendly Bacteria in the Digestive System

Your gut is like a busy city of tiny creatures that help you stay healthy. Good bacteria in your digestive system keep everything in balance. They help break down food and turn it into energy.

Probiotics give a boost to these friendly bacteria, making sure they work well.

Eating foods with probiotics or taking supplements can add more good bacteria to your belly. These helpers fight off bad bugs that make you sick and support your body's own defense system.

They can even make the walls of your gut stronger so harmful stuff doesn't get through as easily. This balancing act helps keep your tummy happy and supports overall health!

Preventing and Treating Diarrhea

Probiotics are great for stopping and fixing diarrhea. They make the good bacteria in your belly stronger, which keeps you healthy. When you take antibiotics, they can mess up your stomach and cause diarrhea.

Probiotics help stop this from happening. They also work against nasty bugs that can give you an upset stomach.

Doctors have found out that some probiotics change the lining of your gut so bad germs can't stick to it. This helps keep diarrhea away. Plus, these helpful bacteria talk to the cells in your belly to make special defenders called defensins.

Defensins fight off sickness and help with treating tummy troubles like diarrhea. When you eat foods with probiotics or take supplements, they boost the number of good bacteria in your body, making a strong team inside you to fight off problems like diarrhea.

Improving Mental Health Conditions

Good bacteria from probiotics can help the brain too. Studies show they make mood better and help with stress. They even sharpen thinking skills. Some kinds like Lactobacillus acidophilus and Bifidobacterium bifidum have been special helpers for mental health.

These tiny friends in your gut talk to your brain in ways we are just starting to understand.

They send signals that lower anxiety and boost well-being feelings. Taking them as part of daily life may mean a happier, calmer mind. People who take these helpful bugs often say they feel less down and stressed out.

So by looking after your gut with probiotics, you could be taking care of your mind too!

Supporting Heart Health

Eating foods like yogurt that have probiotics can be good for your heart. These tiny helpers work in ways to keep blood pressure better. They also help in other areas that affect the heart’s health.

Probiotics come as supplements too, and even their leftovers, called postbiotics, are helpful for the heart. They play a part in how fat moves through your body and can reduce bad stuff like cholesterol, which is important to avoid heart problems.

Reducing the Severity of Allergies and Eczema

Probiotics may help with skin problems like eczema and can make allergies less severe. They work by changing the mix of bacteria in your gut and calming inflammation. Many people's immune systems are in their bellies, which is important for fighting allergies.

Taking probiotics might make this part of the body stronger against allergy attacks.

Some studies show that these good bacteria can keep eczema and other allergic diseases from getting worse or even starting. For those who already have itchy skin from eczema, probiotics could provide some relief.

It’s all about balancing the helpful bacteria inside you to maintain good health everywhere, including your skin.

Reducing Symptoms of Digestive Disorders

Taking probiotics can help people with tummy troubles. For those with conditions like irritable bowel syndrome or inflammatory bowel disease, probiotics bring good bacteria to their guts.

These good bacteria work against the bad ones that make the stomach hurt, cause diarrhea, or even lead to more serious illnesses. Many who eat these helpful microbes feel better and have fewer belly problems.

Doctors notice patients with Crohn's disease or ulcerative colitis may also benefit from these tiny helpers. Probiotics help calm down swelling in the gut and might slow down the harm these diseases can do.

They keep your digestive system on track by fighting off harmful germs and keeping everything balanced inside.

Boosting the Immune System

Probiotics help your body fight off bad germs. They work in your gut to make your immune system stronger. This means you can better handle infections and sickness. Probiotics do this by changing the way the immune cells in your gut work. For women, they can even help balance pH and help prevent yeast infections.

Foods with probiotics or pills that have them can be good for you. They keep the balance of good bacteria in your digestive system, which is a big part of staying healthy. Eating these foods or taking these supplements might mean you don't get sick as often and feel better overall.

Aiding Weight Loss

Some people find that taking probiotics helps them lose weight. Studies suggest that certain strains of bacteria in these supplements could make the body better at using food and storing less fat.

This might mean you could drop a few pounds just by adding probiotics to your life.

Still, scientists are working hard to figure out exactly how this works. They say we need more studies before we can be sure about how much they help with weight loss. But for now, it looks like these tiny helpers might give some people an edge when trying to slim down.

Potential Risks and Side Effects of Probiotics

Probiotics are mostly safe for people, but sometimes they can cause problems. They might lead to infections or set off bad reactions in the body. This is more likely if someone has a weak immune system or a serious illness.

It's rare, but these tiny organisms could also make harmful substances. And there’s another thing to think about – the good germs in probiotics could pass on antibiotic resistance genes.

This means some medicines may not work as well when you need them.

Even though side effects don’t happen often with probiotics, it's still wise to talk with a doctor before starting them, especially for folks who have health issues. People might get gas or an upset tummy after taking probiotics.

If this happens, they should check with their doctor and see what's best for their health.

Probiotics and the Microbiome

The intricate relationship between probiotics and our body's microbiome is a fascinating area of study, revealing how these beneficial bacteria influence overall health by interacting with the complex ecosystems within us. Learn how probiotics can positively affect various bodily systems through their dynamic role in gut flora management and beyond.

Understanding the Microbiome

Your gut is like a big city where lots of tiny creatures live. This place is called the microbiome. Here, good and bad bacteria work together to help your body stay healthy. Think of probiotics as friendly helpers that join this community, aiding digestion and boosting the health of your immune system.

The microbes in your gut do more than break down food; they can be key players in keeping your heart and brain well. By getting along with other good bacteria, probiotics help make sure everything in this little world inside you works as it should.

Gastrointestinal Conditions and Probiotics

Probiotics can play a big role in keeping your gut happy. They help by changing the mix of bacteria in your belly, which might make you feel better if you have stomach problems. Lots of different kinds can be helpful for conditions like irritable bowel syndrome (IBS), diverticulitis, and Crohn's disease.

They are good bugs that work against bad ones that cause trouble in your intestines. If harmful germs grow too much after taking antibiotics, probiotics like Saccharomyces boulardii may lower the risk of getting sick again.

These friendly bacteria work to keep the balance right and could support a stronger immune system too!

Allergy-Related Conditions and Probiotics

Many people with allergies find that probiotics help them feel better. These good bugs can change how our bodies handle things that make us sneeze and itch. Studies show they might make symptoms like runny noses and watery eyes less bad for some folks with hay fever.

Doctors are still figuring out the best way to use these little helpers for allergies.

They think it has to do with the balance of microbes in our guts. Having the right mix of bacteria could train our immune system not to overreact to pollen and other allergens. Prebiotics, which feed good gut bugs, also play a part in stopping allergies before they start.

Changing what we eat might be one key step toward keeping sniffles at bay, thanks to prebiotics and probiotics working together.

Other Conditions and Probiotics

Probiotics work in many ways to help with different health problems. They can change the bacteria in your gut for the better and keep these tiny organisms balanced. For some people, this can mean fewer stomach issues like irritable bowel syndrome or Crohn's disease.

Probiotics might even help fight big sicknesses that happen all over the body, not just in your tummy.

Scientists are looking into how probiotics assist with things outside of the stomach too. These good bacteria may play a role in keeping your skin healthy, stopping cavities in teeth, and preventing bad breath.

Some research shows they could also make it less likely for babies to get sick with eczema or colic. But remember, more studies are needed to understand these benefits fully. It's exciting to see how helpful these friendly bacteria can be beyond just aiding our digestion!

Regulation of Probiotics in the United States

The FDA watches over probiotic products in the United States. They look at claims made on food, drinks, and supplements to make sure they are true and helpful. This means when you buy probiotics, there should be evidence that they're good for your health.

Companies have rules about what benefits they can say their probiotics have. They need science to back up any health promises.

People making probiotics must follow the law. The FDA makes them test their products for safety before selling them. Probiotics sold as dietary supplements have different rules than those added to foods like yogurt or kefir.

But all of these products must be safe to eat or drink and do what they claim, whether it's helping with stomach pain or preventing diarrhea from antibiotics.

How to Determine if Probiotics are Working

You might notice changes in your body to tell if probiotics are working. Your stomach may feel better and you may not get sick as much. Probiotics can help make poop problems like diarrhea less bad.

They can also stop you from feeling too full or gassy.

If you keep getting infections in places like your tooth, gum, or urinary tract, probiotics might be helping if those infections happen less often. Also, look for better moods and fewer allergy signs, like itchy skin or sneezing.

These good changes mean the tiny helpers inside those probiotic foods or pills may be doing their job well!

Probiotics and Digestive Health

Probiotics are pivotal in maintaining a healthy digestive system, offering promising benefits for common gastrointestinal issues. They may play a significant role in managing symptoms and improving gut health, making them an important consideration for those seeking to enhance their digestive wellness.

Diarrhea, Constipation, and Stomach Pain

Probiotic bacteria play a big role in digestive health. They can help your body handle problems like diarrhea, constipation, and stomach pain.

Diarrhea: Probiotics may be useful:
After taking antibiotics, some people get diarrhea. This happens because the medicine kills good bacteria too.
Eating foods with probiotics or taking supplements can prevent this type of diarrhea.
For children who have diarrhea caused by viruses, probiotics can make it last a shorter time.
Constipation: Probiotics might help by:
Making your stool softer so it's easier to pass.
Balancing gut bacteria which can improve how the digestive system works.
Stomach Pain:
Sometimes bad bacteria cause painful gas and bloating. Probiotics can fight them off and ease the pain.
They may also calm irritable bowel syndrome (IBS) symptoms that cause cramps in the belly.

Proper Ways to Take Probiotics

Taking probiotics the right way can help your body get the most out of them. Here are some tips to make sure you're doing it correctly:

Check the label for proper dosages and instructions.
Take them with or just before a meal, as food helps to buffer the stomach acids that can kill probiotics.
Make sure to store your probiotics in a cool, dry place if the label says they need it. Heat can kill some probiotic strains.
Drink plenty of water to help move the probiotics through your digestive tract.
Avoid hot drinks right after taking probiotics because heat can reduce their effectiveness.
Look for high-quality supplements that have been third-party tested for purity and potency.
If you're on antibiotics, take probiotics a few hours apart from them to avoid conflict.
Keep taking your probiotic supplement consistently for best results; a daily routine is important.
Choose foods rich in prebiotics too, such as bananas and onions, to feed and support the good bacteria in your gut.

Food Sources of Probiotics

Probiotics live in some tasty foods. They help your gut stay healthy.

Yogurt: This dairy treat is full of good bacteria. Eat it for breakfast or a snack.
Kefir: A drink that's like liquid yogurt. It has different types of probiotics.
Sauerkraut: Sour cabbage that holds lots of probiotics. It's great on sausages.
Kimchi: A spicy Korean dish made from pickled vegetables. It's known for its beneficial microbes.
Miso Soup: A Japanese soup with a probiotic paste called miso. It’s good and warms you up.
Tempeh: Made from fermented soybeans, this food has a nutty flavor and probiotics.
Pickles: Cucumbers soaked in salty water get probiotics during the pickling process.
Traditional Buttermilk: The leftover liquid from making butter is rich in gut-friendly bacteria.
Natto: Another soybean product popular in Japan, natto is sticky and packed with probiotics.
Some types of cheese: Not all cheeses have probiotics, but ones like gouda and mozzarella can be good sources.
Sourdough bread: The starter used to make this kind of bread carries beneficial bacteria as well.
Apple cider vinegar drinks: If it has the "mother," it contains probiotics.

Probiotic Supplements

Navigating the world of probiotic supplements can be a daunting task, but understanding their potential benefits and what to look for in a high-quality product could be a key step toward enhancing your digestive health and overall well-being.

What to Look For in a Probiotic Supplement

Choosing the right probiotic supplement can help your health in many ways. Here's what you should look for to find a good one:

Check the Types of Bacteria: A probiotic should have strains like Lactobacillus, Bifidobacterium, or Saccharomyces boulardii. These are well-studied and can help your gut.
Look at the CFUs: CFU means "colony forming units." This number tells you how many bacteria are in the supplement. Look for products with billions of CFUs to get a strong dose.
Consider the Form: Probiotics come in pills, powders, and even foods. Pick the form that is easiest for you to take regularly.
Examine the Expiry Date: Live probiotics have a shelf life. Make sure the product will last until you finish it.
Read About Storage Needs: Some need to be kept cold. Others are fine at room temperature. Find this out so your bugs stay alive.
Aim for Quality Brands: Choose brands with a good reputation or those recommended by health care providers.
Understand Your Health Needs: Different probiotics work for different issues. Match the supplement with what you need help with—like digestion or immune support.
Avoid Extras You Don't Need: Some supplements have extra stuff like prebiotics or vitamins. You might not need these, so don't pay more just for extras.
Search for Allergy-Friendly Options: If you are sensitive to dairy, gluten, or other things, make sure your probiotic does not have them.

Third-Party Testing

Third-party testing means that another company checks the probiotic supplements to make sure they are good and safe. They look at what kinds of bacteria are in there and if the number on the label is right.

This helps you know that what you buy is actually what it says it is.

Finding products with third-party testing can help you feel better about taking them. You want your probiotics to work well and be safe, so this kind of checking is a big deal. It gives extra proof that what's inside matches what the package tells you.

Are Probiotic Supplements Right For You?

The Benefits of Probiotic Supplements

Probiotic supplements give your body good bacteria. These are helpful tiny bugs that live in your tummy and help digest food, push away bad bacteria, and make things like vitamins.

Taking these supplements can lead to better digestion and stop problems like diarrhea, especially after you use antibiotics. They may even help your mind feel better by affecting the way brain chemicals work.

These good bacteria support a strong immune system, too. This means they help your body fight off sicknesses. For people trying to lose weight or keep their heart healthy, probiotics could be beneficial as well.

Plus, they might ease allergies and skin issues like eczema by calming down the body's reactions to them. If you're eating right but still face stomach troubles or get sick often, adding a probiotic might do the trick.

The Most Effective Probiotic Supplements

Some probiotic supplements work better than others. The best ones have many kinds of good bacteria. They can help your tummy, heart, and immune system. Look for names like lactobacillus or bifidobacterium on the label.

These are types of bacteria that can be very strong at making you feel better.

Make sure the supplement has a lot of live cultures in it too. More live cultures mean more good bacteria to help your body. Check if someone outside the company tested it to see if it is safe and works well.

This means you can trust what the label says.

Signs That You Need a Probiotic

Your stomach might feel full and puffy. This bloating can be a sign you need a probiotic. Probiotics help your gut health by balancing good bacteria. If your tummy often feels upset or if you get sick a lot, think about trying probiotics.

They may boost your immune system and make your digestion better.

Belly problems after taking antibiotics are common too. Antibiotics kill bad bugs but also the good ones in your body. This can cause antibiotic-associated diarrhea. A probiotic could help replace the lost friendly bacteria and stop the diarrhea.

The Safety of Taking Probiotics Daily

Taking probiotics every day is generally safe for most people. Rarely do they cause side effects. But, like any food or supplement, there could be risks. Some people might get infections from the bacteria in probiotics.

Others may react badly and it can make them sick by producing harmful substances.

Probiotics could also share antibiotic resistance genes with other bacteria in your body. This means if you get an infection later, some medicines might not work as well to help you get better.

Most adults who are healthy will not have these problems when they eat foods with probiotics or take supplements.

If you ever feel bad after using probiotics, it is smart to talk to a doctor just in case. They can tell you if it’s okay to keep taking them or if you should stop. Remember, while many studies say good things about probiotics for your health, scientists still need to learn more before we know all the answers.

Who Should Avoid Taking Probiotics

Some people should be careful with probiotics. If someone has a weak immune system, is very sick, or had a bad reaction to probiotics before, they should not take them. This includes people who might get infections easily or are already fighting serious health problems like HIV/AIDS or cancer.

Probiotics can help many people but could make things worse for those with these conditions.

Doctors often tell these folks to stay away from probiotics because their bodies are different. They might have more trouble dealing with the live bacteria in these products. People getting treated for things like Clostridium difficile infection also need to think twice about using probiotics without talking to a doctor first.

It's important for everyone to know what helps and what doesn't help their own body.

Conclusion

Probiotics are live microbes that benefit health when consumed. They help populate our gut microbiome which is crucial for digestive and immune function. Specific strains can improve issues like diarrhea and inflammatory bowel diseases by supporting gut barrier integrity and modulating inflammation. Research shows our gut microbiome also impacts heart health, mental health, weight management, and disease risks.

Probiotics occur naturally in foods like yogurt, kefir, kimchi. They can also be taken as supplements. While generally safe, consult your doctor before taking probiotic supplements, especially with medical conditions. When choosing probiotics, look for diversity in strains and listed CFUs. Consume probiotics consistently for full benefits.

Optimizing our gut microbes through probiotic foods and supplements is important for overall wellbeing. Supporting our good bacteria benefits body, mind, and vitality.

FAQs

Q: What are probiotics and where can you find them?

A: Probiotics are live microorganisms that can provide health benefits when consumed in adequate amounts. Probiotics are good bacteria found in fermented foods like yogurt, and they help keep your gut healthy.

Q: How do probiotics work in the body?

A: Probiotics work by maintaining the balance of beneficial bacteria in the gut, which is essential for digestive health and supporting the immune system.

Q: What are the health benefits of probiotics?

A: Probiotics may help in managing certain health conditions such as diarrhea, irritable bowel syndrome, eczema, and may also have a beneficial effect on gut health and disease prevention.

Q: What is the difference between probiotics and prebiotics?

A: Probiotics are live microorganisms that provide health benefits, while prebiotics are non-digestible fibers that act as food for probiotics, supporting their growth and activity in the gut.

Q: Can probiotics help with antibiotic-associated diarrhea?

A: Yes, certain probiotic strains have been found to be effective in reducing the risk of antibiotic-associated diarrhea when taken alongside antibiotic treatment.

Q: How can I take probiotics?

A: Probiotics can be consumed through fermented foods like yogurt, kefir, and kimchi, as well as through dietary supplements such as capsules, powders, or liquids.

Q: What are the types of probiotic strains?

A: There are various types of bacteria and yeast strains used as probiotics, including Lactobacillus, Bifidobacterium, Saccharomyces boulardii, and others, each with unique properties and potential health effects.

Q: Are probiotic supplements safe to use?

A: Generally, probiotic supplements are considered safe for healthy individuals. However, it's important to consult a healthcare professional before starting any new supplement, especially for those with serious health concerns.

Q: Do probiotics have any impact on the digestive system?

A: Yes, probiotics can help in maintaining a healthy balance of gut flora, supporting digestion, and may alleviate symptoms of certain digestive disorders such as irritable bowel syndrome and inflammatory bowel disease.

Q: What do national institutes of health say about probiotics?

A: The National Institutes of Health have recognized the potential benefits of probiotics for certain health conditions, and ongoing research continues to explore the role of probiotics in promoting overall health and well-being.