What’s the hype around probiotics?
Your gut microbiome is a bit like your fingerprint; everyone’s is unique and there exists a balance of good and bad bacteria. Consuming probiotics can help support the health of your microbiota.
What is my gut microbiome?
The gut microbiome has been defined as a diverse collection of microorganisms that live within the gut. There are trillions of these microbes. Examples include bacteria, viruses, fungi and archaea, or single-celled organisms.
These microorganisms do not solely reside in the gut (or large intestine); they can also be found in the mouth, lungs, vagina, urinary tract, and on the skin.
Research has uncovered that the organisms living in the gut can have significant impacts on health.
What do these microbes do?
The health of the gut microbiome is of vital importance, as it has been linked to immune function, human metabolism, and mental health.
Additionally, beneficial bacteria that live within our gut helps us digest food, create vitamins, and absorb medications. Maintaining an appropriate level of good bacteria also helps to keep the bad bacteria numbers in check.
Consuming probiotic-rich food or taking probiotic supplements are both good ways of introducing more beneficial bacteria into your body. Probiotics are made of good living bacteria and / or yeast that naturally live in your body.
In order to be considered a probiotic, a microbe must be able to survive in your intestine after being digested, and exhibit a safe and proven benefit to your body. A few common examples include bifidobacterium, saccharomyces boulardii, and lactobacillus acidophilus.
- Bifidobacterium has been shown to be helpful for abdominal pain or discomfort, abdominal distention or bloating, and constipation.
- Lactobacillus acidophilus may reduce diarrhea, bloating and cramps caused by a bacterial infection, such as C. difficile. It can also help reduce the occurrence of antibiotic-associated diarrhea.
- Saccharomyces boulardii is actually a yeast and can also be effective in treating certain types of diarrhea.
Increasing the amount of probiotics, or beneficial microorganisms, in the body may be helpful for individuals suffering from diarrhea, constipation, inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), urinary tract infections or yeast infections.
Food sources of probiotics and prebiotics
Probiotics are the beneficial microorganisms that support your health. Meanwhile, prebiotics are the source of food or energy for probiotics.
Prebiotics are typically high fiber foods that your body cannot fully digest, such as fruits, vegetables and whole grains.
After being consumed, prebiotics travel down to your lower digestive tract, or large intestine, and that is where they meet probiotics. Think of prebiotics as the food your probiotics need to grow. Try to incorporate both prebiotic and probiotic-rich foods into your diet to support your gut health.
Probiotic-rich foods:
- Yogurt
- Cottage cheese
- Kefir
- Kombucha
- Sourdough bread
- Tempeh
- Fermented pickles or sauerkraut
- Kimchi
- Miso soup
- Buttermilk
- Soft cheeses
Prebiotic-rich foods:
- Whole grains
- Bananas
- Greens
- Garlic
- Artichokes
- Soybeans
- Onions
- Beans
- Asparagus
Are there any risks?
For healthy individuals, probiotic use is generally recognized as safe. These microbes already exist naturally in the body. However, any individual with a suppressed immune system or critical illness may want to forgo supplementation. Always consult your healthcare provider prior to starting a new probiotic supplement.
Changes in digestive function, such as diarrhea, increased flatulence or bloating may also occur when first taking probiotics.
For more information relating to probiotic use, sign up for an online diet and nutrition consultation with an Alpha Dietitian.
Once you complete an online consultation, one of our registered dietitians will help you come up with a nutrition plan that suits your needs. Please note that dietitians cannot prescribe medication for weight loss.
To learn more about the conditions we treat or get started with your online consultation, check out our website and sign up today!
