There has been a great deal of focus on digestive health in recent years and much talk about the benefit of probiotics. But, what are probiotics, why do we need them and how can we ensure that we have enough of them in our bodies?
You’re probably aware that our bodies contain both good bacteria and bad bacteria. When we get ill, bad bacteria can proliferate causing our system to get out of balance. This is when a probiotic supplement can be a particular benefit.
What are probiotics?
Probiotic supplements contain a mix of good bacteria and yeasts that live naturally on the body, including in the gut, mouth and skin. Taking such a supplement can help the body to regain its healthy, natural balance. Some supplements also contain prebiotics, which are complex carbohydrates that feed the microorganisms in your gut. Prebiotics are a food source for good bacteria, helping to keep them healthy.
What is our microbiome?
We have trillions of microbes living on and in our bodies, consisting of bacteria, yeasts and funghi, protozoa and viruses. Scientists refer to this diverse community of organisms as our microbiome and everyone’s microbiome is unique to them. Probiotics are a particular form of microbe that can survive in the intestines and are proven to be beneficial to human health.
What do probiotics do?
Probiotics are beneficial because they help our bodies to maintain a healthy balance of good bacteria and bad bacteria and prevent the bad bacteria from getting out of control. Good bacteria perform a range of vital functions in our body and we need them in order to stay healthy. One of their primary roles is to support our immune system and to control inflammation. In addition, certain types of bacteria play an important part in digesting food, preventing bad bacteria from entering the blood via the gut wall, breaking down medications and creating vitamins.
Research is continuing into whether probiotics can help to treat certain specific medical conditions and there is not yet a definitive body of evidence. However, increasing the amount of probiotics in your body is believed to be beneficial in tackling certain symptoms such as diarrhoea, bloating, and tummy discomfort caused by irritable bowel syndrome.
Do I have to take a supplement?
When your body is functioning normally, eating a balanced diet that is rich in fibre can help to support the good bacteria naturally. Certain foods in particular are beneficial for the health of your microbiome, including: live yoghurt, kefir, kombucha, tempeh, sourdough bread, fermented sauerkraut, kimchi and miso soup. If a food label states that the product contains active or live cultures it means it contains probiotics. You may want to choose live yoghurt, for example, over other types of yoghurt.
What’s in probiotic supplements?
Probiotic supplements contain a mix of different bacteria but the most common ones are Lactobacillus and Bifidobacterium. They also contain beneficial yeasts, typically Saccharomyces boulardii, and some may contain prebiotics, such as inulin, to feed the good bacteria.
How should I take probiotics?
Probiotic supplements come in the form of capsules, drinks, powders and liquids. Supplements containing both probiotics and prebiotics are called synbiotics. Always read the label as some types of probiotics need to be stored in the fridge, and be sure to use them before the expiry date. It can be a good idea to take probiotics after a course of antibiotics as antibiotic medication, unfortunately, kills both good and bad bacteria. Taking a probiotic supplement can help to repopulate your gut with good bacteria and may help with conditions like diarrhoea which can occur after a course of antibiotics.
Not all probiotics behave in the same way or produce the same effect. If you are uncertain about whether to take probiotic supplements or which type of supplements may be most beneficial for you, talk to a dietician who will be able to advise you.
