Live microorganisms, referred to as probiotics, offer several health advantages when consumed appropriately. They are known as ‘good’ bacteria since they assist in maintaining the balance of the gut microbiome, which is vital for overall health and well-being.
Foods like yogurt, kefir, sauerkraut, kimchi, and supplements are excellent sources of probiotics. In recent years, there has been a mounting body of evidence indicating the positive effects of probiotics on health and well-being. The following are some of the most noteworthy impacts of probiotics on your health and well-being.
Improve Mental Health And Mood
Improved mental health and mood are among the benefits of mood and stress probiotics. The gut microbiome plays a significant role in the bidirectional communication system between the gut and the brain, known as the gut-brain axis.
The positive effects of probiotics on mood and emotions may be due to their ability to modulate the production of neurotransmitters, such as serotonin and dopamine. Evidence suggests that probiotics can ameliorate symptoms of depression, anxiety, and stress, and they may also benefit cognitive function and memory.
Improve Digestive Health
Probiotics offer a significant advantage in enhancing digestive health. The gastrointestinal tract is home to a complex ecosystem of microorganisms known as the gut microbiome, which is essential for digestion and nutrient absorption.
Probiotics help maintain a healthy gut microbiome by promoting beneficial bacteria growth while inhibiting harmful bacteria growth. This can help prevent or alleviate common digestive problems, such as diarrhea, constipation, bloating, and irritable bowel syndrome.
Support Immune System
A well-functioning immune system is another benefit of probiotics in addition to enhanced digestive health. The gut and immune system have a close relationship, and a balanced gut microbiome can help enhance the body’s natural defenses against infections and diseases.
Probiotics can increase the activity of immune cells like natural killer cells and T-cells and trigger the production of antibodies, which can help prevent common infections like respiratory and urinary tract infections.
Impact Overall Well-Being
In addition to digestive, immune, and mental health benefits, probiotics can also positively affect cardiovascular, skin, and oral health. Certain strains of probiotics have been found to lower low-density lipoprotein (LDL) cholesterol levels, improve markers of cardiovascular health, and reduce blood pressure.
Probiotics have been used topically in skincare products to improve skin conditions, such as acne and eczema, by promoting a healthy skin microbiome. Additionally, probiotics can help maintain oral health by inhibiting the growth of harmful bacteria in the mouth, which can reduce the risk of gum disease and cavities.
It is important to note that the benefits of probiotics vary based on the strain and dosage, as different strains have different properties and effects. Consulting with a healthcare professional or a registered dietitian can help determine the most appropriate probiotic strain and dosage for individual needs.
Side Effects Of Probiotics
Most people can safely consume probiotics, but some rare and mild potential side effects exist. Before taking probiotics, it’s essential to understand these potential risks.
Digestive Issues
Some people may experience mild digestive issues when starting probiotics, such as gas, bloating, or mild diarrhea. These symptoms are usually temporary and often resolve independently as the body adjusts to introducing new bacteria. However, if these symptoms persist or worsen, it’s advisable to consult with a healthcare professional.
Allergic Reactions
Allergic reactions to probiotics are infrequent, but they can occur. If you have symptoms like swelling, itching, difficulty breathing, or rash after taking a probiotic, discontinue use and get medical help as soon as possible.
Infections
While probiotics are generally safe, they can cause infections in some cases, especially in people with weakened immune systems or underlying health issues. Those with severe illnesses, recent surgeries, or compromised immune systems are at higher risk.
Interactions With Medications
Probiotics may interact with certain medications, such as antibiotics or immunosuppressants. For example, taking probiotics concurrently with antibiotics may reduce the effectiveness of antibiotics, as probiotics can compete with antibiotics for absorption in the gut.
Risk For Certain Populations
Some populations, such as premature infants, critically ill patients, and individuals with severe health conditions, may be at higher risk for probiotic complications. These populations should consult with healthcare professionals before using probiotics.
Following the suggested doses and selecting a reputable probiotic brand is crucial in preventing potential side effects. It’s also wise to consult with a medical professional before beginning any new supplement, including probiotics, particularly if you have underlying health concerns.
Types Of Foods With Probiotics
As mentioned, probiotics are yeasts or live bacteria beneficial to the gut and can be found naturally in certain foods. Including these foods in your diet can promote a healthy gut microbiome and improve overall health and well-being. Here are some common types of foods that are rich in probiotics:
Yogurt
Yogurt is one of the most well-known sources of probiotics. It is made from fermented milk by adding live bacteria cultures, such as Lactobacillus or Bifidobacterium, which can help improve gut health. When choosing yogurt for its probiotic content, look for plain or low-sugar options, as some flavored yogurts can contain added sugars that may counteract the beneficial effects of probiotics.
Kefir
Kefir is a fermented milk drink similar to yogurt but has a thinner consistency. It is also rich in probiotics and contains a wider variety of bacteria and yeasts than yogurt. Kefir is particularly high, same with yogurt, in Lactobacillus and Bifidobacterium species, which can help support a healthy gut microbiome.
Sauerkraut
A type of fermented cabbage frequently used in many different cuisines is sauerkraut. To make it, shredded cabbage is fermented with salt and water, which promotes the growth of Lactobacillus and other healthy bacteria. Probiotics can be found in sauerkraut, which is tasty as a side dish or condiment.
Tempeh
A fermented soy product, tempeh is frequently used in vegetarian and vegan diets to replace meat. It tastes nutty, has a solid consistency, and is high in probiotics. Bacillus subtilis, a helpful bacterium that can aid in enhancing gut health, is abundant in tempeh.
Soft Cheeses
Gouda, cheddar, and mozzarella are examples of soft cheeses that can include probiotics. These cheeses, produced by fermentation, may include beneficial bacilli that help intestinal health.
When selecting fermented foods for their probiotic benefits, looking for products with live and active cultures is crucial since not all fermented foods contain probiotics. It’s also a good idea to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet, including adding probiotic-rich foods, to ensure they suit your health needs.
The impact of probiotics on health and well-being cannot be overstated. Incorporating natural sources of beneficial bacteria through probiotic-rich foods can help support a healthy gut microbiome, which can have far-reaching effects on various aspects of health.
While further research is needed to fully understand probiotics’ intricacies, their potential to improve digestive health, boost immune function, and even impact mental well-being is promising. So, embrace the power of probiotics and take proactive steps towards enhancing your overall health today.