Probiotics are living microorganisms, primarily bacteria and sometimes yeasts, that provide health benefits when consumed in adequate amounts. These beneficial microbes are similar to those naturally found in the human gut. When introduced into the body, they contribute positively to the overall microbial balance and support various bodily functions.
How Probiotics Support Health
Probiotics contribute to well-being through several mechanisms within the body, primarily by influencing the gut microbiome. They help maintain a balanced community of microorganisms in the digestive tract, which is important for proper functioning. These beneficial microbes can compete with potentially harmful bacteria for nutrients and attachment sites on the gut lining, thereby limiting the growth of less desirable organisms.
Certain probiotic strains produce beneficial compounds, such as short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate. These SCFAs serve as an energy source for colon cells and play a role in maintaining gut health. Probiotics also support the integrity of the gut barrier, a protective layer that helps regulate what passes from the intestines into the bloodstream.
Diverse Sources and Strains
Probiotics can be obtained from both fermented foods and dietary supplements. Fermented foods like yogurt, kefir, sauerkraut, kimchi, and tempeh naturally contain live and active cultures. Kefir, a fermented milk drink, typically contains a wider range of bacteria and yeasts.
Probiotic supplements are designed to deliver specific strains and often a higher concentration of microorganisms. Common probiotic species found in supplements include Lactobacillus (e.g., L. acidophilus, L. rhamnosus) and Bifidobacterium (e.g., B. lactis, B. longum). The yeast Saccharomyces boulardii is also a well-known probiotic. Different strains within these species can have distinct effects, so benefits are often strain-specific.
Targeted Health Applications
Probiotics support various aspects of health, particularly concerning the digestive system. They are frequently used to help manage common digestive discomforts such as occasional constipation, diarrhea, and bloating. Specific probiotic strains have been shown to help reduce the duration of acute infectious diarrhea or alleviate antibiotic-associated diarrhea.
Beyond digestive health, probiotics are also linked to supporting the immune system. A significant portion of the body’s immune cells reside in the gut, and a balanced microbiome can influence immune responses. Gut microbes are connected to neurological functions, with potential effects on mood and cognitive well-being. There is also interest in the impact of gut bacteria on skin health, exploring their role in conditions like acne or eczema.
Important Considerations for Probiotic Use
Probiotics are considered safe for most healthy individuals, though some may experience mild, temporary side effects when first starting. These can include minor gas, bloating, or digestive upset, which typically subside within a few days or weeks of consistent use.
Certain populations should exercise caution or consult a healthcare professional before using probiotics. Individuals who are severely immunocompromised, have a serious underlying medical condition, or are undergoing chemotherapy may be at a higher risk for adverse effects. When choosing a probiotic supplement, select reputable brands that clearly label the specific strains included and their colony-forming units (CFU) count, which indicates the number of live organisms. Proper storage, often refrigeration, is also important to maintain the viability of the live cultures.