What Are Probiotics?
Probiotics are living microorganisms that are good for your body and brain. They could either be bacteria or yeast. Research has shown that probiotics may improve digestive health, reduce depression. Probiotics may also help with weight management, diabetes, and promote heart health.
Where Do Probiotics Come From?
Probiotics exist in the human body, mostly making a cozy home in your stomach and intestines. The human’s intestines and breast milk naturally produce probiotics. Probiotics can also be manufactured from food, such as by producing cheese and yogurt from dairy, fermented teas like kombucha from natural sugars, or kimchi and sauerkraut from vegetables.
How Do These Little Guys Work? What are the Benefits?
Probiotics work by replicating in a warm and moist environment, such as your digestive system. In the human body, there are numerous bacteria that could either get you sick (the “bad” bacteria) or boost your immune system (the “good” bacteria). In order to keep the human body healthy, the “good” bacteria, including probiotics, has overpower the “bad” ones in order to maintain a balanced microbiome (the collection of microbes that live in your body). By consuming probiotics from foods or supplements, you are in turn supporting your own health. Therefore, probiotics are not “just another” stomach bug. Research has shown that probiotics are particularly effective in treating digestive problems including: antibiotic-associated diarrhea, irritable bowel syndrome, and Crohn’s Disease.
Where Should I Get Probiotics?
Here is a list of foods that contain probiotics and were made from fermentation.
- Yogurt (fermented milk)
- Kefir (fermented milk)
- Sauerkraut (fermented cabbage)
- Fermented tea, or kombucha
- Tempeh (fermented soybeans)
- Kimchi (fermented vegetables)
Besides foods, probiotics are also sold as dietary supplements. However, since there are so many types of probiotics, it is likely that the types of probiotics listed on a label might not be effective for the condition that you are experiencing. Furthermore, in the United States, the U.S. Food and Drug Administration (FDA) only regulates the safety, but not efficacy of dietary supplements, as stated in the FDA website.
In general, your healthcare provider will likely suggest you to get probiotics from natural foods for better absorption and a cheaper price, unless specifically recommended by your doctor.
How Do I Keep My Healthy Gut Bacteria Alive?
Now that you’ve learned all about probiotics, you understand why it is so important for your gut microbiome. To keep your healthy gut bacteria alive, besides consuming probiotics, you should also:
- Consume a variety of foods, especially fruits and vegetables
- Reduce stress and prioritize rest
- Avoid taking antibiotics unless you have to
- Consume prebiotics, or fibers, to help feed gut bacteria
Wait a second, what are prebiotics? There are more articles about this topic! Go ahead and search!