Probiotics are beneficial bacteria that naturally reside in our digestive system, playing a vital role in maintaining a balanced gut microbiome[1]. These friendly microorganisms support gut health by aiding digestion, enhancing nutrient absorption, and helping to prevent the growth of harmful bacteria[2]. The benefits of probiotics extend beyond digestion; they also strengthen the immune system, contribute to mental well-being, and may even reduce symptoms of certain digestive issues, such as irritable bowel syndrome (IBS)[2]..
This guide provides essential information on the safe and effective use of probiotics. It offers insights into the best times to take them, how they can be combined with other nutrients, and practical tips to maximise their health benefits.
Key Takeaways:
- • Probiotics support gut health, digestion, and nutrient absorption, contributing to a balanced microbiome.
- • Strains like Bifidobacteria, Lactobacillus, and Saccharomyces offer unique health benefits, including immune support, mental well-being, and IBS relief.
- • Select probiotics with live, active cultures, multiple strains, and appropriate CFU counts, noting that higher CFUs don’t always mean greater effectiveness.
- • Probiotic-rich foods, such as yogurt, kefir, and sauerkraut, provide natural sources; look for “live, active cultures” on labels to ensure potency.
- • Store probiotics in a cool, dark place or refrigerated, if necessary, and avoid moisture to maintain efficacy.
- • Consistency in probiotic intake is essential for results, with possible improvements like regular digestion, reduced bloating, and enhanced immunity.
Understanding Probiotic Strains
Common Probiotic Genera
1. Bifidobacteria
Bifidobacteria are y-shaped bacteria found in the intestines, playing a crucial role in health[3]. Key benefits include:
- • Reducing cardiovascular risk[4]
- • Supporting the immune system[5]
- • Enhancing mood and quality of life in IBS patients[6]
2. Lactobacillus
Known for producing lactase, Lactobacillus bacteria aid in digesting lactose (milk sugar) and produce lactic acid, which helps control bad bacteria and fuels muscle function[7]. These bacteria enhance mineral absorption and are naturally found in the following[8]
- • Mouth
- • Small intestine
- • Vagina
3. Saccharomyces
Saccharomyces is a genus of beneficial yeast commonly used in probiotic supplements[16]. Unlike bacterial probiotics, Saccharomyces can withstand the stomach’s acidic environment, making it resilient and effective for digestive health. Known for its ability to restore gut balance, it is often used to help manage symptoms of diarrhoea, including antibiotic-associated and traveller’s diarrhoea, and to support the overall health of the intestinal barrier[16].
Specific Probiotic Species
• B. animalis
Bifidobacterium animalis supports digestive and immune health by promoting a balanced gut flora and strengthening the gut barrier. It helps prevent harmful pathogens from attaching to the intestinal lining and reduces inflammation, making it beneficial for preventing GI issues like diarrhoea and boosting overall immunity[9]. It is commonly found in dairy products[10].
• B. breve
Bifidobacterium breve (B. breve) is a beneficial probiotic found naturally in the intestines, especially in breastfed infants. It supports digestion, nutrient absorption, and helps prevent harmful bacteria from thriving in the gut. Though linked to various health benefits, more research is needed to confirm its effectiveness for specific uses, such as cognitive decline and infection prevention[11].
• L. acidophilus
Bifidobacterium lactis (B. lactis) is a probiotic known for supporting gut health, boosting immune function, and aiding digestion. Found naturally in dairy products, it strengthens the gut barrier, crowds out harmful bacteria, and may alleviate conditions like antibiotic-associated diarrhoea, constipation, and even respiratory infections[12].
• B. longum
Bifidobacterium longum (B. longum) is a beneficial probiotic found in the intestines, where it aids in digestion, nutrient absorption, and helps protect against harmful bacteria. Commonly used in supplements, B. longum may support gut health and immune function[13].
• L. acidophilus
Lactobacillus acidophilus (L. acidophilus) is a beneficial probiotic found in the gut, mouth, and vagina. It supports digestion, nutrient absorption, and helps combat harmful bacteria. Commonly found in yoghurt and probiotic supplements, it’s used for conditions like antibiotic-related diarrhoea and IBS[14].
• L. reuteri
Limosilactobacillus reuteri (L. reuteri) is a beneficial probiotic found in the digestive tract, supporting nutrient absorption and protecting against harmful bacteria. Often included in supplements and fermented foods, it’s commonly used for digestive issues like colic and stomach pain, though scientific evidence for some uses is still limited[15]
• S. boulardii
Saccharomyces boulardii (S. boulardii) is a beneficial yeast probiotic used primarily to support gut health and manage diarrhoea, including rotaviral diarrhoea in children. Unlike brewer’s or baker’s yeast, S. boulardii helps combat harmful organisms in the digestive tract and is distinct from other probiotics commonly found in fermented foods[17].
Understanding these strains can help you choose the best probiotic for your health needs. Always consult a healthcare expert before starting any new probiotic supplement, especially if you have specific health concerns.
When Are Probiotics Recommended?
Probiotics are often recommended when there’s a need to restore balance to the microbiome, especially following instances that may disrupt gut health[18]. If you’ve recently completed a course of antibiotics or experienced an illness that weakened your microbiome, your healthcare expert might suggest probiotics to help replenish beneficial bacteria[19]
Some people choose to take daily probiotics to support overall wellness, particularly if they are prone to gut health issues or notice improvements with regular use[18]. A balanced microbiome promotes immunity, reduces inflammation, and helps maintain regular digestion[18]. Everyday factors like stress and diet can impact gut health, and probiotics can be a helpful tool for restoring microbiome balance[18]. In certain cases, your doctor may also recommend probiotics to prevent recurrent infections or support gut recovery after illness[19].
Understanding Probiotic Dosage and Choosing the Right Products
Since there are various types of probiotics, each with unique strains and quantities, there’s no universal dosage for everyone. It’s advisable to consult a healthcare expert to determine the appropriate dosage tailored to your health needs.
Many probiotic supplements list their content in Colony Forming Units (CFUs), indicating the number of live organisms per dose[20]. Typical supplements contain between 1 billion and 10 billion CFUs per dose, but higher numbers do not necessarily mean greater effectiveness. For the most accurate information, look for labels that indicate the CFU count at the end of the product’s shelf life and use it before its expiration date[20].
Probiotic-Rich Foods: Natural Sources for Gut Health
Probiotics are naturally present in various fermented foods, though processing may reduce the number of viable organisms. To maximise benefits, look for foods labelled with “live, active cultures” and a list of specific microorganisms. Examples of probiotic-rich foods include[21]:
- • Yogurt
- • Kefir
- • Sauerkraut and Kimchi
- • Kombucha
- • Tempeh
- • Cottage Cheese
- • Miso and Fermented Soy Drinks
Note: Pasteurisation, a process used to kill harmful bacteria, can also destroy probiotics[22]. Check product labels to ensure they contain live cultures. Consider shopping at farmers’ markets or buying fresh, non-commercially processed varieties for unpasteurised options.
Choosing the Right Probiotic Supplement: Key Considerations
When selecting a probiotic supplement, making informed choices is essential to ensure effectiveness and safety. Here are some factors to consider:
- • Live Cultures: Choose probiotics supplements with live, active cultures for maximum benefit. Check the expiration date on the label to ensure the probiotics are still viable at the time of use[23].
- • Multiple Strains: Supplements containing a combination of bacteria species are generally more beneficial than those with a single strain, as each type of probiotic offers unique benefits. A multi-strain product may offer more comprehensive support for gut health[23].
- • Adequate Colony-Forming Units (CFUs): Probiotic effectiveness is often measured in CFUs, indicating the number of live organisms per dose. Look for products with a substantial CFU count, but remember that higher counts don’t necessarily mean better results[23][20].
At Nature’s Fix, you can find probiotic supplements from trusted brands to suit your health needs, including probiotics tablets capsules, sachets, and powders.
Storing Probiotic Foods and Supplements: Essential Tips for Potency
Proper storage is crucial for maintaining the effectiveness of probiotics, as these live microorganisms are sensitive to temperature, moisture, and light. Follow these guidelines to help ensure that your probiotic foods and supplements remain potent and beneficial:
1. Refrigeration
Most probiotics, especially supplements, should be stored in the fridge to preserve their live cultures. Always check the packaging for storage instructions, as some strains require consistent cool temperatures to survive[25].
2. Avoiding Heat and Light
Probiotics are sensitive to both heat and direct sunlight, which can kill live bacteria[26]. Store them in a dark, cool place if refrigeration isn’t necessary. This is particularly important for probiotic foods like yoghurt and fermented vegetables.
3 .Moisture Control
Keep the container tightly sealed for probiotic supplements and avoid storing it in humid areas like the bathroom. Moisture can activate the probiotics prematurely, reducing their effectiveness when consumed[27][28].
4. Checking Expiry Dates
Probiotic potency declines over time, so using both foods and supplements before expiry dates is essential. Choose products that display the CFU count at the end of their shelf life to ensure you get an effective dose[27].
By following these storage practices, you can help maximise the health benefits of probiotics, ensuring they retain their potency and deliver the intended effects on gut health and overall well-being.
Signs Your Probiotics Are Working
If you are taking probiotics for specific issues, you may notice improvements in digestion, such as more regular bowel movements or reduced bloating and gas. It may be harder to identify effects directly for general wellness, but keeping track of health changes over time can help assess their impact[24].
Conclusion
Incorporating probiotics into your daily routine may significantly support digestive health, immune function, and overall well-being. From enhancing gut flora to providing targeted relief for specific health concerns, probiotics are versatile in maintaining a balanced microbiome. Whether you opt for probiotic-rich foods or supplements, consistency is key to maximising their benefits.
When choosing supplements, look for products that contain live cultures, multiple strains, and sufficient CFUs. Proper storage is also essential to maintain the potency of probiotics, helping them deliver the intended benefits effectively. You can find the best probiotic supplements from various trusted brands designed to support your health and wellness goals at Nature’s Fix.
FAQs
1. What are the side effects of probiotics?
Common side effects of probiotics may include digestive issues like bloating, gas, or an upset stomach, especially when first introduced[29].
2. How do probiotics benefit women specifically?
Probiotics for women can support digestive health, strengthen immunity, and may help balance vaginal flora, reducing the risk of infections[29][30].
3. Are probiotics suitable for people with lactose intolerance?
Yes, many probiotic supplements are dairy-free, and some can even aid digestion in those with lactose intolerance by helping break down lactose in the gut.
References
1 – https://my.clevelandclinic.org/health/body/25201-gut-microbiome
2 – https://my.clevelandclinic.org/health/treatments/14598-probiotics
3 – https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/bifidobacterium
4 – https://pubmed.ncbi.nlm.nih.gov/21700013/
5 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10730214/
6 – https://pubmed.ncbi.nlm.nih.gov/28483500/
7 – https://www.healthline.com/nutrition/lactobacillus-acidophilus
8 – https://pmc.ncbi.nlm.nih.gov/articles/PMC2519286/
9 – https://www.cancer.gov/publications/dictionaries/cancer-drug/def/bifidobacterium-animalis-lactobacillus-rhamnosus-probiotic-supplement
10 – https://en.wikipedia.org/wiki/Bifidobacterium_animalis
11 – https://www.webmd.com/vitamins/ai/ingredientmono-1665/bifidobacterium-breve
