Probiotics have become widely recognized for their positive effects on digestive health. These live microorganisms, often referred to as "good bacteria," play a significant role in maintaining a balanced gut flora. But how exactly do they benefit our health, and are there any potential side effects to be aware of?
Dr. Trevor Kouritzin
PhD (Medicine), MSc (Nutrition), B.Eng (Chemical)
Scientific Affairs, AllMax Nutrition
What are Probiotics?
Probiotics are live bacteria and yeasts that are beneficial to your health, especially your digestive system. Though the term "bacteria" is often associated with harmful germs, probiotics are the good kind that help keep the body healthy. They are naturally found in the human gut, but you can also consume them in certain foods or supplements.
Common sources of probiotics include:
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Pickles (fermented in brine)
Probiotics are often taken as supplements to support overall health and maintain the gut's balance, particularly when your body's natural microbiota has been disrupted.
What do Probiotics do?
Probiotics support your digestive system in various ways. They help maintain a healthy balance of gut bacteria, which is essential for good digestion and a strong immune system. When this balance is disrupted (by factors like illness, medication, or diet), probiotics can help restore it.
Key functions of probiotics include:
- Balancing gut bacteria: Maintaining a healthy balance of beneficial bacteria versus harmful bacteria.
- Improving digestion: Helping break down food and absorb nutrients effectively.
- Supporting immune function: Stimulating the production of immune cells to defend against infections.
Probiotics are commonly used for treating and preventing several digestive issues, including bloating, diarrhea, and irritable bowel syndrome (IBS).
Products with Probiotics
Benefits of Probiotics
Probiotics offer numerous health benefits, especially for your gut and digestive system. Here are some key advantages:
- Promote gut health: By enhancing the population of beneficial bacteria in the gut, probiotics help in managing conditions like IBS and inflammatory bowel disease (IBD).
- Reduce bloating: Probiotics for bloating have been shown to alleviate discomfort caused by excessive gas or sluggish digestion.
- Fight diarrhea: Probiotics for diarrhea can help restore the balance of gut bacteria, especially after taking antibiotics, which can disrupt this balance.
- Boost immunity: Probiotics can also support the immune system by enhancing the gut-associated lymphoid tissue (GALT), which plays a key role in immune function.
In addition to these benefits, products like FiberBiotix combine probiotics with fiber to enhance digestive function and overall gut health, helping reduce bloating and improve bowel regularity.
Side Effects of Probiotics
While probiotics are generally safe for most people, they can sometimes cause side effects, especially when first introduced into the body. Some potential side effects include:
- Gas and bloating: These symptoms are common when starting probiotics, as your digestive system adjusts to the new bacteria.
- Infections: Although rare, people with weakened immune systems may be at higher risk for infections.
- Digestive discomfort: Some individuals may experience mild digestive issues like diarrhea or constipation.
It's important to start with small doses of probiotics and gradually increase them to allow your body to adjust.
References:
- Gupta, V., & Garg, R. (2009). Probiotics. Indian journal of medical microbiology, 27(3), 202-209.
https://www.sciencedirect.com/science/article/pii/S0255085721016273Â
