Probiotics are now widely available as both food-grade probiotics (yogurt and other fermented dairy products) as well as dietary supplements in capsules or tablets form, or integrated into beverages, granola bars, or pet food.
Probiotics are beneficial bacteria found in food such as sauerkraut and pickles that help restore balance to the digestive tract, lungs and vagina after illness or treatment with antibiotics. They may also aid in relieving symptoms from medications that suppress immunity.
How do probiotics work?
Probiotics provide an essential tool in building and maintaining healthy gut bacteria. Furthermore, taking them regularly also assists with digestion, bowel movements and immune health.
When purchasing a probiotic supplement, ensure it contains human bacterial strains capable of colonizing your gut and checking that it’s free from dairy proteins, allergens, fillers and yeast. Colony forming units (CFU) are useful measurements of how many live organisms there are present within each product’s label.
As probiotic bacteria move from stomach to small intestine, they take root and begin colonizing specific areas depending on factors like pH levels and oxygen availability.
Consistent probiotic intake is key to seeing results. You should begin seeing digestive improvement within days and other health advantages over time; however, certain conditions, like IBS or IBD may require longer before any noticeable improvements become evident.
What are the benefits of probiotics?
Studies show probiotics to be an effective treatment option for various health concerns. Probiotics have been found helpful with digestive issues like diarrhea and constipation, symptoms associated with IBS (irritable Bowel Syndrome), allergies reduction, immune system enhancement and fighting infection (52-53). Recently conducted research indicated probiotics could also aid with treating periodontal disease by decreasing bacteria load while simultaneously decreasing inflammation related to it, as well as lowering inflammation associated with periodontal conditions, while also helping lower cholesterol levels (54).
Probiotics can be found both in foods and supplements, including yogurts containing live cultures as well as fermented dairy and nondairy products like tempeh, kimchi, kefir, miso sauerkraut products and soy-based products. They are also often available as tablets capsules or powders as dietary supplements.
How do I take probiotics?
probiotics may provide benefits for many with digestive conditions like diarrhea, constipation, irritable bowel syndrome or gingivitis; however, before trying them it’s wise to consult your physician as these supplements may have side effects for those with weak immune systems, serious illness or infants born prematurely.
Experts agree that taking probiotics when they’re most needed depends on your daily plans, but taking them on an empty stomach is usually best to increase their likelihood of reaching your intestines and work best. You may also find probiotics in fermented foods like yogurt, kimchi, sauerkraut or miso; however, to see results they must be consumed regularly says Largeman-Roth.
Other experts, including gastroenterology and internal medicine physician Patricia Raymond and registered dietitian Mia Syn, advise taking probiotics at night before bed. At that time of night when digestion slows down significantly, your microbes have more opportunity to take hold and do their work effectively, she states.
Are probiotics safe?
Probiotics seem safe for healthy people; however, there may be potential risks. One such concern is sepsis – when gut-dwelling bacteria enter the bloodstream causing sepsis which could be life threatening in those with leaky guts or certain health conditions like inflammatory bowel disease or compromised immunity systems. Furthermore, probiotic products could contain different strains than listed on their labels which might not produce as expected results.
Other potential risks of probiotics for pregnant women may include gastrointestinal discomfort, bloating and nausea during gestation. Furthermore, probiotics could interact with medications used to treat autoimmune diseases like Crohn’s disease or high blood pressure treatment; their potency or absence of contaminants cannot be guaranteed due to non-regulation in the U.S.; research on probiotics is limited and researchers not affiliated with manufacturers often face challenges in getting government funds for clinical trials of their own accord.