Probiotics are live microorganisms that, when consumed in adequate amounts, have a beneficial effect on the host’s health. They are often referred to as “good bacteria” due to their role in maintaining intestinal balance and strengthening the immune system.
Modern research is uncovering more potential benefits of probiotics, ranging from improved digestion to support for mental health.
Probiotics help in restoring normal intestinal microbiota, supporting the immune system, and improving digestion. They may also influence vitamin production in the gut and combat harmful pathogens.
Probiotics play a key role in maintaining gut health. They help maintain a balance between beneficial and harmful bacteria, which is critical for our immunity, digestion, and overall well-being.
Regular consumption of probiotic-containing foods or dietary supplements can aid in combating antibiotic-associated diarrhea and reduce symptoms of bloating and gas.
Strengthening the immune system is another important benefit of probiotics. They can stimulate antibody production and enhance the immune response, thereby protecting the body from infectious diseases. Probiotics may also reduce the risk of developing allergies and eczema in children.
Skin benefits. Studies show that probiotics may help in the treatment of skin conditions such as acne and eczema.
This is related to the fact that the gut microbiome influences inflammatory processes that can lead to skin issues.
Weight control. Research indicates that certain strains of probiotics (Lactobacillus gasseri) may aid in weight loss and reduce abdominal fat.
Women’s reproductive health. Some studies suggest that probiotics (especially species of the genus Lactobacillus) may help in the prevention and treatment of vaginal infections and other conditions.
Cholesterol levels. Some studies indicate that certain probiotics (Lactobacillus acidophilus and Bifidobacterium) may help lower LDL (bad) cholesterol levels in the blood.
This occurs through the breakdown of bile acids, which are then excreted from the body.
Heart health. Maintaining gut health with probiotics may contribute to reducing the risk of cardiovascular diseases.
Allergies. Some studies suggest that probiotics may lower the risk of developing allergies in children, especially when consumed during pregnancy and in the early years of a child’s life.
Probiotics may also reduce inflammation related to allergies and asthma.
Sources of probiotics: food and supplements
The main sources of probiotics can be divided into two categories: food products and dietary supplements.
Foods rich in probiotics include:
- dairy products, such as yogurt and kefir;
- fermented vegetables, for example, sauerkraut and kimchi;
- some types of cheese that contain live cultures of microorganisms;
- traditional dairy beverages, such as ayran and lassi.
Meanwhile, dietary supplements with probiotics represent a concentrated source of these bacteria, often in the form of capsules, tablets, or powders.
Risks and precautions when consuming probiotics
Despite the widespread belief in the safety and benefits of probiotics for most people, there are certain risks associated with their consumption. This is particularly true for individuals with weakened immune systems, for whom probiotics may cause serious infectious complications.
Pregnant women and infants should also take probiotics with caution. Further research is needed to fully understand the effects of probiotics on this population.
Probiotics may interact with certain medications, altering their effectiveness.
Excessive consumption of probiotics may lead to an imbalance in gut microbiota.
Myths and misconceptions about probiotics
Are probiotics always beneficial for everyone? Consuming probiotics may not be suitable for everyone, especially for people with certain medical conditions or weakened immune systems.
There are also dosage recommendations, and too many probiotics can lead to unwanted effects.
Are all probiotics the same? Different strains of probiotics can have varying effects on the body, and not all of them are suitable for the same purpose.
Do probiotics have no expiration date? Probiotics can lose their effectiveness over time, so it is important to check the expiration date on the packaging.
Interesting facts about probiotics
Historically, probiotics have been used in food culture. People have consumed fermented foods, such as yogurt and sauerkraut, that contain probiotics for thousands of years.
The term “probiotic” was introduced in 1965. It was proposed by scientist R. T. (Rowland) Molton to describe substances that promote the life and growth of beneficial bacteria in the body.
There are many types of probiotics. The most well-known are Lactobacillus and Bifidobacterium, but there are also others such as Saccharomyces boulardii and Streptococcus thermophilus.
Probiotics may influence mental health. Research shows a connection between gut health and mental well-being, including depression and anxiety, known as the “gut-brain axis.”
Probiotics can be beneficial when using antibiotics. Antibiotics can destroy both harmful and beneficial bacteria, so probiotics can help restore the balance of gut flora after a course of antibiotics.
Fermented foods are a natural source of probiotics. Sauerkraut, kefir, miso, and kimchi are examples of probiotic-rich foods that can easily be incorporated into the diet.