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Gut health is a trend, and someone, somewhere, has probably advised you to take probiotics. There are hundreds of different types, from powders to tablets and liquids. However, it may be difficult to know whether probiotic supplement Are right for everyone. There are many types of these and each of them contains different types of bacteria with many specific benefits.
There are many proven benefits of taking probiotics – these supplements contain live microorganisms that support the growth of beneficial bacteria in your gut. While probiotics can help your gut become stronger and more efficient at warding off seasonal viruses, they can also balance, regenerate, and regulate the overgrowth of one bacterial strain over another, preventing bloating, gas, and bacterial issues.
Probiotics are naturally present in foods such as kefir and kimchi, but most of us don’t eat enough of these types of foods to best support our bodies. However, according to experts, this does not mean that we need to take probiotic supplements every day.
What are probiotics?
Probiotics help promote a more diverse and balanced gut microbiome, which not only contributes to our digestive health, but also our broader well-being.
“Probiotics are live beneficial bacteria that support gut health by maintaining a well-balanced microbiome,” says the registered nutritionist. jenna hope“They may aid digestion, support immunity and, in some cases, help manage certain digestive problems like bloating, constipation and diarrhea,”
You can find probiotics in supplements or liquids that need to be refrigerated, but you can try finding them in your food first. Fermented foods have the highest levels of probiotics. nutritionist emily english It recommends consuming these types of foods regularly and adding them to your weekly shopping list.
“Look for fermented foods like kefir, kimchi, live yogurt, miso, and sauerkraut. And look for ‘active cultures’ on the label,” she says.
What are the benefits of probiotics?
nutritionist lucia stansby suggests that probiotics may be helpful in gut dysbiosis, otherwise known as an imbalance of microbial species in the gut. This causes symptoms like diarrhea, constipation, bloating and poor absorption of nutrients.
She explains: “Not all probiotics work only in the gut. There are also oral probiotics that can help. oral microbiome and improving oral health, as well as probiotics that can help vaginal healthOther types may improve mood, while others may have effects on blood sugar management,
Some strains are particularly beneficial if you are taking a course of antibiotics. These medicines kill bugs and harmful bacteria, keeping you safe, but they also kill friendly bacteria and therefore can cause other side effects like stomach problems and skin complaints.
There’s also the gut-skin axis – a fascinating connection between the digestive system and the skin and experts have linked skin problems like eczema, acne and psoriasis to gut dysbiosis. It is believed that probiotics can help control the imbalances that cause these types of skin problems.
English explains that about 70 percent of the immune system resides in the gut, so supporting the gut microbiome with probiotic supplements can impact whole-body health, especially during cold and flu season.
“By keeping your gut microbiome balanced, probiotics can help with a more resilient immune response when all else is weakened, more energy and better sleep quality, which is often indirectly improved through better digestion,” she says.
The gut-brain axis is the final piece of the puzzle. A healthy gut has been shown to directly impact mood, so feeding it probiotics could potentially help with mental resilience and overall well-being.
Read more: The Best Probiotics for Women, Recommended by Experts
What are the different types of probiotics?
“There are many different types of probiotics, and they are grouped by species and strain,” says Hope. “People take the most common Lactobacillus and Bifidobacterium, which support digestion and gut balance, for general well-being.”
These two strains are commonly found in supplements and powders, but they will also be listed on the back of fermented and dairy-based health drinks and products you may find on supermarket shelves and health food stores.
“Lactobacillus helps break down lactose, aiding nutrient absorption and producing lactic acid, which lowers your stomach’s pH and discourages harmful bacteria,” says English. “If you don’t want to take supplements, it’s found naturally in yogurt, kefir and sauerkraut.”
“Bifidobacterium supports gut and immune function and helps keep less-helpful microbes under control,” she adds. “Because many bifidobacteria are sensitive to oxygen, foods can provide lower amounts, so supplements in this case may provide a more reliable dose of the named strains.”
Asha further says that it is always important to avoid supplemental red flags And research the companies that make your supplements before taking anything. It’s also worth noting that some strains won’t survive the trip through your gut and will be killed before they can do any good. That’s why it’s worth looking for a quality, bioavailable supplement that’s been clinically tested, or getting your bioavailable bacteria from food.
“Make sure the products are well formulated and will survive your stomach acid,” Hope advises. “Always seek advice if you are unsure.”
Read more: Experts explain how food can improve gut health
Who can take probiotics?
Given all the benefits of probiotics, you might think that most people should take them. In fact, while most people can take them, not everyone needs them. Stansby recommends thinking of probiotics the same way you think of multivitamins.
“Not everyone needs probiotics if their diet meets all their nutritional needs. It is better to test what is lacking in your diet – for example, vitamin D When talking about multivitamins, or bifido bacteria, when talking about probiotics – just take a generic probiotic and hope it works,” she says.
There is only one situation where nutritionists recommend taking a broad spectrum probiotic and that is if you are taking antibiotics.
“Antibiotics eliminate good bacteria from the gut and help you fight off the bugs that cause infection,” she explains. It is therefore recommended to take probiotics at the same time, to help support gut health and also reduce the chances of common side effects of antibiotics such as diarrhoea.
We know that for most people, taking probiotics leads to a healthy gut microbiome, which supports your digestive health and overall well-being. However, Stansby points out that you should take probiotics only when you need it.
“Taking probiotics when not needed can alter the gut microbiome. I’ve seen this many times in my clinic where people are complaining of gut issues despite taking probiotics for a year – it’s because they’ve imbalanced their gut bacteria,” she says.
Read more: How I found my way out of the winter blues with sleep, sunshine, and good gut health
“I wouldn’t recommend taking a probiotic for more than three months. If there are no major gut issues and your diet is varied, most likely all the good gut bacteria are already present in your gut. Taking a probiotic will change the balance.”
English agrees that probiotics aren’t for everyone. She says, “Keep in mind that as your gut adapts, there is an adjustment phase, which may lead to temporary gas or bloating. If these symptoms are severe or last more than two weeks, stop and seek advice.” English says that people who have a weak immune system or have a serious illness should always talk to a doctor first.
So if you’re considering taking a probiotic, or already are, Stansby wants you to remember that probiotics aren’t a magic wand (as is the case with all supplements). “Nutrition and food intake play the most important role in your digestive health,” she says.
English reveals her rule of thumb that supplements help when you need targeted stress for a specific gut health goal, but otherwise, it’s always food first.
She says, “Include kefir, kimchi, live yogurt, miso, and sauerkraut. The gut changes with diet, sleep, stress, travel, medication, and infection, which is why consistency with a healthy diet always beats quick fixes.”
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