Probiotics, an
Essential Element for Gut Health
Many people have heard of the term probiotics. Others
have also heard of prebiotics, but sadly, not many know their exact meaning. In
fact, many people actually consider them to be the same. Nothing could be
further from the truth for pro and prebiotics have different roles, different
functions, and completely different meanings. Let’s just say this, probiotics the
good bacteria, whereas prebiotics is the food for that good bacteria. Here we
discuss the basic differences between these two commonly used remedies and
understand how they actually contribute to our health.
What is a probiotic and a prebiotic?
As a definition, probiotics are actually
microorganisms, usually bacteria that are introduced into the body for
beneficial reasons. This is because, generally, our body is lined with
bacteria, which is actually beneficial for the body. These bacteria prevent the
harmful species from growing and causing diseases. Furthermore, some bacteria
also provide valuable nutrients that the body cannot make by itself, for
example, vitamin K.
On the other hand, prebiotics can be defined as
nutrients that promote the growth of the beneficial organisms in the gut,
without being digested or absorbed by the human body. Hence, these nutrients
serve as the food for the bacteria, helping them grow and flourish. They are
just as important as having the bacteria themselves.
What makes a good probiotic?
Now that you know the difference between probiotics
and prebiotics, let’s dive into the details. There are a number of probiotics
out there, but not every kind is good. How do you tell the difference between
good and bad probiotics? Well, certain characteristics outline good probiotics
and should always be considered when buying one. Here we describe certain
primary reasons that make a good probiotic.
·
Shelf life,
a good probiotic has an adequate shelf life so that it is still effective when
you buy it. This also means that the probiotic has an adequate number of viable
organisms. Of course, if you need the probiotic to work, it should have
sufficient delivery so that your gut is colonized by the good bacteria
adequately.
·
Minimal side effects, probiotics are prescribed in cases of infection and
usually in a situation of diarrhea. At these times, it is important for the
body to have as much rest as possible. Exposing it to toxic effects results in
further worsening of the condition, hence, probiotics should be without any
significant side effects.
·
Survive gut transit,
the probiotic will have to. Pass through radical conditions, including the
acidic stomach and the alkaline duodenum before it reaches its site of action.
It should be able to survive these places in order to produce a beneficial
effect.
·
Adapt to the healthy flora already present, a good probiotic doesn’t displace
the healthy bacterial colonization of the intestine. Instead, it should remove
the toxic organisms to help create a stable gut environment.
What makes a bad
probiotic?
Now that you know what a good probiotic is, separating
the good ones from the bad ones are relatively easy. Clearly, a bad probiotic
is one that has a low number of viable organisms and is easily destroyed by the
extreme acidity or alkalinity in the gut. A probiotic that disrupts the natural
environment of the gut or drastically changes the composition of the gut flora
is bad also. You need to augment the bacteria in your gut and get rid of the
bad ones, not transplant the entire colony of your gut. Hence, you need to be
cautious when opting for the probiotic and choose the one that is best for you.
Are there
different types of probiotics?
There are a million different kinds of bacteria and
surely, there is a considerable amount of variety in the probiotic world as
well. Different strains of probiotics have different functions and are needed
in different diseases. What works against a particular condition may not be
effective at all in others. Considering that our entire body has different
types of bacteria in different places, during disruptive phases they do require
that the colonies are replenished with a species that is similar to their
normal habitat. In addition to this, different probiotics have different
functions also. For instance:
1.
Bifidobacterium
is used for intestinal problems and limiting the growth of harmful bacteria in
the intestine. It also supports the intestine and breaks down lactose to
provide the body with absorbable constituents. Hence, it is often used in
lactose intolerance and when replenishing gut bacteria in gastroenteritis.
2.
Lactobacillus,
this species is commonly found in the small intestine, mouth, and vagina. It
works by producing lactic acid that inhibits the growth of toxic organisms. It
is a common probiotic prescribed in UTIs and bacterial vaginosis.
3.
B. animalis,
found in yogurt, aids digestion and is also helpful for protection against food
borne bacteria. It also boosts your immune system and helps your body fight
against numerous pathogens.
Which foods
provide probiotics?
So, where do we get these probiotics from? Well,
supplements are not the only source. Probiotics are also present in a number of
foods that you can use to supplement your diet. Here are some natural foods
that are excellent sources of some useful microorganisms that can work wonders
for your gut.
·
Yogurt,
homemade yogurt is one of the best species of probiotics. Especially the live
cultured yogurt contains an array of useful bacterial strains that can
replenish the microbial flora of the gut immediately. However, certain yogurts
contain high fructose syrup, artificial sweeteners, and flavors, which
undermine its nutritional significance. The yogurt, then becomes more of an
ice-cream instead of a probiotic substitute.
·
Sauerkraut is
a fermented cabbage that has an abundance of nutritional bacteria and an
extraordinary ability to reduce symptoms of allergy. At the same time, it is
rich in vitamins A, B, C and E, providing you with all the necessary nutrients
for maximum relief of symptoms.
·
Miso soup,
a Japanese medicine commonly used to aid digestion. It is a soup of fermented
rye, rice, and beans, coupled with some miso to produce a probiotic rich meal.
·
Kefir,
another reliable source of probiotics, made from fermented kefir grains mixed
in goat milk. This is a delicious supplement, especially for children that help
cure diarrhea, bloating and stomach upsets caused due to disruption of the gut
flora.
·
Microalgae,
if you are a smoothie person, this is a great ingredient to add to your daily
diet. Microalgae include spirulina, blue green algae and other species that
contribute promising strains of probiotics to your diet.
·
Pickles,
an excellent and delicious source of the microflora in the body. However,
homemade pickles bear a higher percentage of probiotic value than
industrialized versions, simply because homemade fermentation doesn’t kill the
useful bacteria. Add some natural pickles to your diet for fast replenishment
of the gut flora.
·
Supplements,
commercially available supplements are fast providers of useful bacteria. The
doses are monitored by professional doctors and adjusted according to the needs
of individual patients.
The role of
probiotics in gut health
The consumption of food on a daily basis leads to a
buildup of radicals. Also, ingestion of harmful bacteria in many foods lead to
our exposure to a number of different bacteria that can potentially cause
damaging effects on the body. Not only this, gut health is important for
overall health also. This is because gut health is associated with better
absorption of nutrients and a good barrier between the outside and the inside
world.
Once this barrier is compromised, the harmful bacteria
can invade the wall and leak into the system to cause diseases. Furthermore,
bacterial colonization of the gut is important as well. Once the healthy flora
is washed out due to any reason, it leaves the area clear for invasion by
harmful pathogens like Clostridium deficile. These bacteria can release
damaging toxins that could result in systemic shock. Hence, gut health is an
important part of our life and probiotics are foods that can help us maintain
it.
Will vegan diets
need probiotics?
People on specific diets like vegan Paleo or keto
diets are under strict diet regulations and may find it difficult to look for a
compliant probiotic. However, like every other person, they too need probiotics
just as much as any other individual. A diet shouldn’t stop you from pursuing health.
For vegans, a good probiotic choice can be sauerkraut or pickled vegetables.
Kampuchea tea and fermented soy products can act as valuable sources of
probiotics. Of course, as a final option, you can always opt for supplements
that have large viable doses, providing you with adequate microflora to keep
your gut healthy.
What to look for
in a great probiotic?
Now that you understand the entire story behind
probiotics, let’s move to how you decide to choose one for yourself. Natural
foods can be eaten without much fuss. You can opt for ones that suit your
palate and agree with your digestive system. When it comes to supplements,
there are certain things you need to keep in mind.
·
The strain of probiotic, as mentioned above, different strains serve different
purposes. You need to understand your disease before you opt for a supplement.
It is wise to opt for a doctor’s visit at this point as he will be able to tell
you which strain of probiotic will suit you perfectly.
·
Packaging and delivery, probiotics are basically bacteria and they need
sterile, unbroken packing for them to be effective. Look for products that have
good packing and production dates that are close to the present day. This will
ensure that the bacteria are viable and of good quality.
·
Expiration dates,
just like production dates, expiration dates are important also. You should
never consume any medicine that has expired and this stands for probiotics
also.
