This article explores the world of probiotics, their benefits, sources, and how they work in the body. It clarifies the difference between probiotics and prebiotics and delves into the potential health advantages associated with probiotic consumption.
Probiotic supplements contain certain types of live microorganisms, such as bacteria and yeast, that can have health benefits. They're all the rage right now, but probiotics are not some new trend. People have been eating fermented foods naturally rich in probiotics for thousands of years, but recently, probiotics have taken the wellness world by storm.
In addition to supplements, you can now find probiotic chocolate, soda and even skin care products. Most probiotic supplements are designed to add to or enhance the existing microbes in our body. They're often marketed to boost digestive health, support immune function or balance vaginal pH. In the drugstore supplement aisle, you can find shelves full of different probiotics with promising claims — but they usually don't come cheap. You may be wondering whether you actually need a probiotic supplement and how to take them properly before you splurge. What are the benefits, if any, and when is the best time to take probiotics? Experts discuss what we know about probiotics, how they work in the body and what to consider before trying them out. What are probiotics? Probiotics are live bacteria and yeast that, when consumed or applied in appropriate doses, can be beneficial for the body. Consuming probiotics can supplement the microbiome, or create more diversity and improve the health of the bugs that live in the gut, Dr. Rabia De Latour, a gastroenterologist at NYU Langone Health, tells TODAY.com. The human body is home to trillions of microorganisms. Along with other germs, these bacteria inhabit the digestive tract, mouth, nose, lungs, urinary tract, genitals and the skin, per the Cleveland Clinic. There are bad microbes, called pathogens, which can cause disease. There are also good microbes, such as probiotics, which help fight or control the bad germs, Julia Zumpano, a registered dietitian with the Cleveland Clinic Digestive Disease Institute, tells TODAY.com. “You need a proper balance of good-versus-bad bacteria to promote health,” says Zumpano. Probiotics help maintain this balance in the body by increasing and strengthening the healthy bacteria. Not all probiotics are equal. Different strains have different effects in the body, says Zumpano. The most commonly recommended and well-studied types of probiotics, per the Cleveland Clinic, include: Lactobacillus , which live in the gut and female genital systemBifidobacterium , which live in the gastrointestinal tract Scientists are still learning about probiotics, and how they work in the body is not yet fully understood, the experts note. What are prebiotics? Probiotics should not be confused with prebiotics. Although the names are similar, they are not the same and have different roles in the body. Prebiotics are a type of non-digestible fiber, which are food for probiotics in the gut, says De Latour. These are found fruits, vegetables, whole grains and other plant-based foods. Probiotics benefits Probiotics, when consumed in the proper amount, can have several health benefits. In addition to helping the body maintain a healthy community of microorganisms, probiotics may also: Improve digestionPromote the absorption of nutrientsStrengthen the intestinal barrierBoost immunity Probiotics are best known for their effects on the gut microbiome, namely supporting digestive health and promoting bowel regularity. Numerous studies have shown that probiotics may help enhance or restore the intestinal barrier, which protects the body from harmful substances and allows for better nutrient absorption. “There has been a huge focus on the immune-supporting aspect of probiotics since 70-80% of immune cells are in the gut,” registered dietitian nutritionist Frances Largeman-Roth tells TODAY.com. In the body, probiotics release important byproducts, such as short chain fatty acids, “which can have long-term benefits on immunity, inflammation and lowering cholesterol,” Zumpano adds. Probiotics may also have an effect on pH balance and help maintain a healthy vaginal flora. Additionally, taking probiotics could help the body recover from bacterial or yeast infections, including diarrhea, urinary tract infections and gum disease, per the Cleveland Clinic. There is some evidence to suggest probiotics may help with certain health conditions, including ulcerative colitis, irritable bowel syndrome, allergies, eczema and acne, per the National Institutes of Health. However, research on the benefits of probiotics is often mixed, and results among people taking probiotics to treat or prevent these conditions vary. The effects and benefits of probiotics is an active area of research. Overall, more comprehensive scientific studies are needed to draw conclusions, per the NIH. Probiotic sources Probiotics are found naturally in fermented foods and drinks and added to some food products. The following foods and drinks are good sources of probiotics, according to the experts: YogurtKefirCottage cheese made with active culturesSauerkrautKimchiRefrigerated picklesTempeh Miso and nattoSome hard cheeses Kombucha It's important to note that cooking or heating probiotic-rich foods will kill the good bacteria, TODAY.com previously reported. Probiotics are also sold over-the-counter as dietary supplements or added to some topical products. Oral probiotics, which often come in pill or powder form, are ingested and enter the the digestive tract where they add to the gut flora. Topical probiotic creams can be applied to the skin or mucosal surfaces in the body where beneficial bacteria also live, per the Cleveland Clinic. There is no recommended daily intake for probiotics or set dosage because there are many different strains, the experts note. These include different strains of lactobacillus, bifidobacterium and saccharomyces. Who should take probiotic supplements? Most healthy adults can get enough probiotics to add to the existing supply of healthy bacteria in the body by eating a balanced diet containing probiotic-rich foods, the experts say. However, probiotic supplements are very popular. An estimated 3.9 million Americans have taken a probiotic supplement, according to the American Gastroenterological Association. Who actually needs to take them? The specific strains and dosages of probiotics in supplements may be helpful for some people in certain cases. These include people who have an imbalance or deficit of healthy microbes in their body, also called dysbiosis, which can become dangerous, says De Latour. Dysbiosis occurs if a person does not eat a well-balanced diet with enough probiotic-rich foods, says Largeman-Roth, but it's also caused by health conditions, inflammation, lifestyle factors and medications. The most common medication that can affect the balance of microbes in the body is antibiotics. When antibiotics kill the bad bacteria causing an infection, they can also kill good bacteria in the process, says De Latour. When there aren't enough good bacteria to keep the gut balanced, the bad bacteria can flourish and cause diarrhea and other issues. A severe microbiome imbalance can lead to the development of life-threatening infections such as Clostridium difficile, says De Latour. Probiotic supplements may be used to help prevent or treat dysbiosis and related symptoms. However, different probiotic strains are used to help with different conditions, Zumpano adds. Additionally, supplements may contain specific strains or multiple combined. Always talk to your doctor before starting probiotics to determine which type and dosage is right for you, the experts emphasize. When should you not take probiotics? There's no specific time of day when it's not recommended to take probiotics, but there are some situations in which it can be risky to take them, the experts note. The main concern is when probiotics introduce harmful microbes along with the good ones, the experts note, which could cause serious infections in some people. For example, the risk of harmful effects is greater among people with weakened immune systems, including individuals with severe illnesses, chemotherapy patients and premature infants, per the NCCIH. Cases of severe and fatal infections have been reported in preterm infants given probiotics, TODAY.com previously reported. Most probiotic supplements are generally considered safe for healthy individuals, says Zumpano. Side effects, such as digestive issues or gas, are typically mild and self-limited. In rare cases, some people may have an allergic reaction to probiotics, Zumpano adds. However, there still much to learn about the safety and efficacy of probiotics and lack of solid information about the risks, according to the National Center for Complementary and Integrative Health. Additionally, probiotic dietary supplements are not regulated by the U.S. Food and Drug Administration, says De Latour. This means the ingredients, dosages and claims on the label aren’t FDA-approved before the probiotic goes to shelves. So buyer, beware. When is the best time to take probiotics? Probiotics, like many other supplements, can be taken at any time of day, says Largeman-Roth. The best time to take probiotics depends on the person. Ideally, choose a time when you'll remember to take them and stick to it. Most research on the probiotics does not compare timing, the experts note. 'I don't think it matters, but I also don't know of any studies on whether you eat a fermented food in the morning versus at night,' says De Latour. The microbiome also changes constantly, De Latour adds, and 'it's a moving target.' No matter when or how you take a probiotic, make sure to be consistent. “Most probiotics must be taken daily for them to provide a benefit, though some recommend taking for five days in a row, then taking two days off,” Largeman-Roth adds. The same goes for food. “You should be able to get enough probiotics through your diet, but you do have to eat them consistently, so try to have a bit daily,' says Zumpano. Is it better to take probiotics on an empty or full stomach? “Most supplements can be taken with or without food, but some specify that they should be taken with a meal,” says Largeman-Roth. Many probiotic manufacturers recommend taking supplements on an empty stomach, and many do not, the experts note. This may also vary depending on the strains included, says Zumpano. Make sure to read the instructions on the label of supplements and talk to your health care provider if you have questions. Additionally, follow the storage instructions on the label because some probiotic products require refrigeration, the experts note. Certain strains require specific conditions to survive, and if supplements are not stored properly, the probiotics may not even be alive by the time the pill hits your mouth, says De Latour.
PROBIOTICS GUT HEALTH IMMUNE SYSTEM DIGESTION FERMENTED FOODS
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