Probiotics and Prebiotics Explained

Lots of people are talking about probiotics lately, but how much do you know about what they are and what they do? If you’re suffering from digestive issues like constipation, diarrhea, or bloating, you’ll definitely want to learn about what probiotics can bring to the table. Let’s take this opportunity to learn about the science of bacteria!

What are probiotics?

Our bodies contain trillions of microorganisms - in fact, some scientists estimate that bacteria cells outnumber human cells by 10 to 1! Many of these microorganisms help our bodies function properly, bacteria help break down food, destroy disease-causing microorganisms, and produce vitamins. Probiotics are living microorganisms that are beneficial to health when administered in adequate amounts. A probiotic supplement can help restore the balance of good bacteria in the gut.

Many of the microorganisms in probiotic supplements are similar to microorganisms that naturally exist in our bodies. They’re sold as supplements in pill form, can be used topically in skin creams, and also exist naturally in foods. There’s a lot to know about probiotics, so let’s break it all down!

Let's review a little history

Nobel laureate Elie Metchnikoff introduced the concept of probiotics in the early 20th century. Known as the “father of probiotics,” he was the first to propose that consuming beneficial microorganisms could improve people’s health. He discovered that feeding the body with lactic acid from fermented dairy products accomplishes the goal of manipulating gut bacteria. Researchers continued to investigate this idea, and the term “probiotics” eventually came to use.

What type of microorganisms are probiotics?

There are four major types of probiotics available. Probiotics contain a variety of microorganisms, the most common ones belong to groups called:

• Bifidobacterium and Lactobacillus: Produce lactic acid bacteria (which promote regular bowel movements, produce antimicrobials to ward off pathogenic bacteria, help the body absorb minerals and nutrients, support healthy levels of stomach acid, and encourage the production of digestive enzymes). Categorized as transient (move through the digestive system when consumed but don't colonize or stay in the gut). Bifidobacterium is present in larger amounts in children. Lactobacillus are found mostly in the small intestine in the upper GI tract.

• Soil-based bacteria (SBOs): Naturally found in soil, some SBOs live in the gut, while others are transient

• Spore-forming bacteria: Highly resistant; can survive in most environments. Can grow rapidly and survive antibiotics, can remain dormant in the digestive tract but revive when nutrients are present to clean up the gut. Best taken with food, stays in the gut until it’s advantageous to spread

How do Probiotics work?

Probiotics have a variety of effects on the body and can affect different people differently - however, these are some of the ways that probiotics might work: 

• By maintaining a more desirable and balanced community of microorganisms 

• By stabilizing the digestive tract’s barriers against undesirable microorganisms or produce substances that inhibit their growth 

• Outcompete undesirable microorganisms

Are probiotics safe?

Generally, in healthy individuals, probiotics have a good safety record, and side effects, if they occur at all, usually consist of mild digestive symptoms. However, if you have an underlying medical problem, have recently had surgery, or have a weakened immune system, you should check with your health practitioner before beginning a probiotic regimen.

Let’s explore some areas where probiotics can play an important role in supporting overall health:

Probiotics for diarrhea: A large meta-analysis of 35 studies found that certain strains of probiotics can reduce the duration of infectious diarrhea by an average of 25 hours. It was also found that probiotics reduced the risk of travelers’ diarrhea by 8%, and lowered the risk of diarrhea from other causes by 57% in children and 26% in adults.

Probiotics for Mental Health: An increasing number of studies link gut health to mood and mental health. Both human and animal studies have shown that probiotic supplements can improve mental health disorders such as anxiety, depression, autism, obsessive-compulsive disorder, and more.

Probiotics for Allergies: Some research found that certain probiotic strains may reduce the severity of eczema in children and infants. One study found that the children of women who took probiotics during pregnancy had an 83% lower risk of developing eczema in the first two years of life.

Probiotics for the immune system: Because probiotics can inhibit the growth of harmful bacteria, they may also help give your immune system a boost. An extensive review found that taking probiotics reduces the likelihood and duration of respiratory infections. Another found that children taking Lactobacillus GG reduced the frequency and severity of respiratory infections by 17 percent.

Probiotics for weight loss: Taking probiotics might help with weight loss through a number of different mechanisms: -Some probiotics prevent the absorption of dietary fat in the intestine, excreting it through feces rather than stored in the body. Some can help you feel fuller longer, resulting in more calories burned and less fat stored. In one study, dieting women who took Lactobacillus rhamnosus for three months lost 50% more weight than women who didn’t take a probiotic. Another study of over 200 people found that taking even low doses of Lactobacillus gasseri for 12 weeks resulted in an 8.5% reduction of belly fat. Keep in mind that not all probiotics aid in weight loss. Some studies found that certain probiotics, such as Lactobacillus acidophilus, can even lead to weight gain.

Probiotic foods:

Kefir: Closely related to yogurt is kefir - a fermented probiotic drink that contains both friendly bacteria and yeast. Traditional kefir originates from dairy, but during the fermentation process, the lactose is consumed by the bacteria – Lactobacillus casei. For this reason, many people who are mildly lactose intolerant or don’t do well with dairy do okay with kefir. Kefir is still considered dairy, so those who can’t or choose not to consume it are advised to try alternative forms of kefir made with non-dairy milk or coconut water.

Yogurt: This is one of the best forms of probiotics, as the process of making yogurt consists of fermenting milk with friendly bacteria. When choosing a yogurt, look for those long greek names of live cultures listed as ingredients. Also, make sure to choose a yogurt that’s low in sugar.  Be aware that the companies who market that yogurt to you might sneak the word “probiotic” onto the label, but with all the sugar that the yogurt contains, it’s doing more harm than good. Opt for plain yogurt, and add some fresh or frozen fruit, instead.

Sauerkraut and Kimchi: Fermented cabbage has been eaten for centuries all over the world, and for good reason - both sauerkraut and kimchi can bring tons of health benefits! Sauerkraut, a European staple, is a probiotic-rich in fiber as well as vitamins C, B, and K. Additionally, it contains iron, manganese, and antioxidants such as lutein and zeaxanthin. Kimchi, sauerkraut’s cousin from the East, is a spicy Korean side dish/condiment. It’s made with a mix of seasonings such as red chili pepper flakes, garlic, ginger, scallion, and salt. It contains the lactic acid bacteria Lactobacillus kimchi, as well as other lactic acid bacteria that can benefit digestive health.

Tempeh: It’s a fermented soybean product that’s formed into a patty and is used worldwide as a high-protein meat supplement. Through the fermentation process, soybeans are broken down to lower the amount of phytic acid -a compound that impairs the absorption of minerals like iron and zinc- to provide the body with probiotics as well as B12.

Miso: You’re likely familiar with miso soup, but did you know that it contains probiotics, protein, and fiber as well as vitamins, minerals, and plant compounds such as vitamin K, manganese, and copper? In Japan, miso soup is typically consumed at breakfast time. To incorporate some into your diet, buy as a paste and create a broth to sip.

Fermented foods contain a wide variety of bacteria and can:

● Help down-regulate inflammation

● Help stop pathogens from growing

● Improve immunity

● Improve mood

● Fermented foods can help balance intestinal pH and increase stomach acid, but they may be irritating to people with heartburn or GERD

Prebiotics

We’ve touched on probiotics now, but have you ever heard of prebiotics? The most straightforward way to describe prebiotics is as fiber. However, they’re a non-digestive fiber meaning it isn’t broken down by the gut. Instead, it passes to the colon where it is fermented to feed gut microflora. In other words, prebiotics are a food source for beneficial bacteria that probiotics bring to the table, and can help them survive and thrive in the gut microbiome.

Benefits of prebiotics include:

● Improved insulin sensitivity

● Increased calcium absorption (improvement in bone density)

● Increased magnesium absorption

● Lowered cholesterol

● Positive effects on the immune system

● Support with weight loss

Prebiotics foods:

Jerusalem artichokes

Raw Leeks

Raw Garlic

Chicory Root

Asparagus

Raw Onions

Raw Dandelion Greens

Banana

Kiwi

How to choose the right Probiotic or Symbiotic?

When you decide to choose a probiotic or symbiotic, picking the right one can make a world of difference. Once your healthcare provider approves you to start taking a probiotic or symbiotic supplement, use this as a guide to help you navigate which probiotic might be best for you.

How many CFUs does the supplement have? CFU stands for “colony-forming unit.” This is the number of live bacteria contained in each dosage of the supplement; keep in mind that more isn’t necessarily better and quality is better than quantity. Take time to research the brands available. If you’re considering a probiotic or symbiotic for an existing gut issue or are taking antibiotics, always first discuss the recommended number of CFUs with your healthcare provider.

Expiration date choose probiotics that are within the expiration date listed on the label. This is important because it indicates that the bacteria are still viable. It’s also important to follow the recommendations and store the probiotics away from heat and moisture.

Are there any fillers? Make sure the probiotic is free of any unwanted fillers or potential gut irritants, such as maltodextrin, artificial sweeteners, colors, and/or salicylates.

Is the supplement from a reputable brand? Look for probiotic or symbiotic supplements that include information on their label or website about the efficacy of their products in peer-reviewed studies. 

What is a Symbiotic?

Is a combination of probiotics and prebiotics. You do not have to take probiotics and prebiotics altogether, but it is easier to take them in one shot if you are worried about not getting enough prebiotics. Taking a combination can be an easy solution. Keep in mind most probiotics are transient in the gut this means that you will be feeding the bacteria that are already there. Always consult with your doctor before starting any supplements.

Learn about Seed’s Daily Symbiotic

I also want to share with you that I am partnering with Seed, a company as committed to learning and transparency as they are to sell products. Seed’s Daily Symbiotic is a formulation that combines a probiotic and prebiotic, is vegan and gluten-free, includes 24 clinically studied, naturally-occurring strains, not found in yogurt or fermented foods and beverages, and lives up to the highest standards for human and planetary health. 

Developed for whole-body health (not just digestive health!) including heart, skin, immune, and metabolic health. Also, Seed is committed to sustainability with a refill system and all recyclable or biodegradable packaging materials.

As always check with your doctor first before taking any supplements; when you are in the clear and ready to start shopping for a probiotic come back here. This is an affiliate link (meaning that Cuerpo Holístico will receive a small commission), you can get 15% off on your first order with the Code: CUERPOHOLISTICO at check out here at Seed.

If any additional questions come up, feel free to email me at info@cuerpoholistico.com 

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