What Are Probiotics Health Benefits

Improve Mental Health And Reduce Stress

One of the most important revelations about the benefits of probiotics is the role they play in the gut-brain connection. This is the direct line of communication between the brain and enteric nervous system. Its been found that this communication is what links the emotional and cognitive centers of the brain to your peripheral intestinal function.

Researchers have shown that many mental disorders or behavioral problems can be linked to poor gut bacteria. Digestive discomfort caused by an imbalance of gut bacteria or poor digestion can contribute to poor mental health.

In the same way, sensitivity to gastrointestinal irritation can cause signals to the central nervous system that influence mood. Its been found that people suffering from Irritable Bowel Syndrome tend to have higher rates of sympathetic nervous system function and lower rates of parasympathetic function. This could explain the reason that IBS sufferers are more prone to stress.

The good news is that probiotics appear to alleviate symptoms of mental distress and anxiety by reducing the inflammation in the gastrointestinal tract. This, in turn, helps to downregulate the hormones that activate sympathetic nervous system function .

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Certain Probiotic Strains Can Help Keep Your Heart Healthy

Probiotics may help keep your heart healthy by lowering LDL cholesterol and blood pressure.

Certain lactic acid-producing bacteria may reduce cholesterol by breaking down bile in the gut .

Bile, a naturally occurring fluid mostly made of cholesterol, helps digestion.

A review of 5 studies found that eating a probiotic yogurt for 28 weeks reduced total cholesterol by 4% and LDL cholesterol by 5% .

Another study conducted over 6 months found no changes in total or LDL cholesterol. However, the researchers did find a small increase in HDL cholesterol .

Consuming probiotics may also lower blood pressure. A review of 9 studies found that probiotic supplements reduce blood pressure, but only modestly .

In order to experience any benefits related to blood pressure, supplementation had to exceed 8 weeks and 10 million colony-forming units daily .

Bottom Line:

Probiotics may help protect the heart by reducing bad LDL cholesterol levels and modestly lowering blood pressure.

Improve The Effectiveness Of Vaccines

There is evidence that probiotics may increase the effectiveness of vaccines by speeding up the immune response.

A review published in 2017 examined 26 studies in which probiotics were used alongside of vaccines. Around 40 different probiotic strains were tested for their efficacy in functioning as 17 different vaccines.

The researchers were able to show that around half of these studies reported probiotics to be beneficial. The most effective of these were in using probiotics alongside oral vaccines and parenteral influenza vaccination.

It was found that probiotics can reduce the time between taking a vaccine and the antibodies showing up in the blood.

Studies have suggested that L. acidophilus may be one of the best candidates for taking alongside vaccines.

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May Improve Certain Gut Conditions

Because prebiotics stimulate the growth of beneficial bacteria and improve certain aspects of gut health, they may benefit those who have gut-related health conditions like constipation.

A 2020 review noted that treatment with inulin, a type of prebiotic, may benefit folks who have irritable bowel syndrome with constipation .

It may improve the frequency and consistency of stool as well as intestinal transit time, or the time it takes food to move through the digestive tract .

However, a 2021 review found limited evidence that treatment with prebiotics or prebiotics mixed with probiotics is helpful for treating IBS and that the quality of existing studies is low .

So, most experts, including the American College of Gastroenterology, dont recommend prebiotics as a treatment for IBS.

Another 2020 review that included 21 randomized controlled trials found that prebiotic treatments were effective for improving stool consistency, number of bowel movements, and bloating in people with chronic constipation.

However, the researchers noted that its still unclear which prebiotic formulation is best for treating constipation .

Even though more research is needed to assess the effectiveness of prebiotic supplements on constipation and IBS, consuming a diet rich in foods high in prebiotics supports overall gut health and may help stimulate the growth of beneficial microorganisms.

Probiotics And Gastrointestinal Health

Probiotics have been shown to have a positive impact on a variety of gastrointestinal disorders. They are used routinely in the health care setting to reduce diarrhea associated with taking antibiotics in both adults and children. Certain probiotics may help manage symptoms of irritable bowel syndrome and may also inhibit the growth of Helicobacter pylori, bacteria that colonize the stomach and can cause ulcers and stomach cancer.

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Microbial Species With Applications As Probiotics

Taking into consideration their definition the number of microbial species which may exert probiotic properties is impressive. Some of the most important representatives are listed in Table 1. As far as nutrition is concerned only the strains classified as lactic acid bacteria are of significance and among them the ones with the most important properties in an applied context are those belonging to the genera Lactococcus and Bifidobacterium . Lactic acid bacteria are Gram-positive, catalase-negative bacterial species able to produce lactic acid as main end-product of carbohydrate fermentation. The genus Bifidobacterium is therefore rather traditionally than phylogenetically listed among them as they use a separate metabolic pathway. Two other species playing an important role in the food industry, particularly dairy products, although not strictly considered as probiotics are Streptococcus thermophilus and Lactococcus lactis, two of the most commercially important lactic acid bacteria .

Help To Restore Gut Function

Probiotics not only help to restore the integrity of the gut lining but also the composition of the gut microbiome. Supplements can help to introduce new beneficial strains to the natural microbial populations of the intestine and boost the diversity of the healthy bacteria.

This is like adding extra armies of disease-fighting immune cells to your gut, helping to ameliorate any inflammation caused by infections and reduce the risk of further disease-related conditions.

Taking probiotics as part of your daily diet even helps to protect the gut against inflammatory bowel diseases such as ulcerative colitis. Theres also evidence that probiotics can improve ulcerative colitis and help in returning the gut to its normal healthy function.

The probiotic species Lactobacillus is especially helpful in this way, with studies showing that can support the integrity of the intestinal barrier. Lactobacillus also helps to maintain the immune tolerance of the digestive tract and reduce the translocation of bacteria across the intestinal mucosa.

As an added bonus, Lactobacillus has been found to reduce proliferation of pathogens that cause gastrointestinal infections, IBS and IBD.

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Probiotics Have The Ability To Regulate Hormones

The relationship between the gut and hormone production has been established for some time . A healthy microbiome helps reduce inflammation. That, in turn, helps promote hormonal balance. Hormonal balance, in turn, can help stabilize blood glucose levels. This is true for both men and women, young and old.

Reduce Risk Of Chronic Disease

Probiotics and synbiotics are now being used to prevent and treat chronic diseases, due to their role in immune system modulation and the anti-inflammatory response.

Probiotic strains have been found to reduce the expression of pro-inflammatory cytokines. When administered to animal patients, probiotics were shown to improve clinical symptoms, histological alterations, and mucus production.

One study has also suggested that probiotics may be able to reduce inflammation and improve immune health in HIV-positive individuals who are yet to undergo treatment.

In this case, it appears that Bifidobacterium longum and other lactic-acid producing probiotics are the most promising strains for reducing inflammation.

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Resistance To Pancreatic Juice

All the tested strains are sensitive to artificial and human pancreatic juice depending on time contact while bifidobacterium strains were found in the study by Del Piano to be more sensitive than LAB strains in particular at higher time contact. No significant difference reported between sensitivity to simulated and human pancreatic juice was reported. Artificial pancreatic fluid is recommended as a standardized, easier, and less costly procedure to test probiotics activity . The prolonged exposures to acid stress is suggested to improve the stability of probiotic strains in the human gut indicating strategy for the production of robust probiotic strains .

How To Pick The Perfect Probiotic Supplement

In general, its best to get your nutrients from food before adding supplements. But if youre interested in trying a supplement, pick one that aligns with your lifestyle and needs. Here are some factors to consider:

• Type. You can find probiotic supplements in capsule, tablet, or even powder form. Follow the dosage recommended on the product label. Always start with the lowest recommended dose.
• Purpose. Are you hoping to staunch the flow of antibiotic-triggered squirts, accelerate fat loss, or improve overall gut health? Do your research on the strains known to help with your specific concern.
• Quality. Probiotics with live cultures are more likely to be effective. And reading brand ratings and consumer reviews is always a good idea!
• Storage. Some probiotics need to be refrigerated. Read the instructions on the label.
• Safety. Most strains of probiotics are safe for most people. But its best to talk with your doctor before adding a probiotic to your daily rotation, especially if you take prescription meds or have an immune system-related health condition.

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Category : Lactobacillusand Bifidobacterium Probiotic Blends

This category of probiotics is the most well-researched, with over 500 clinical trials. These live microorganisms are also known as lactic-acid producing probiotic bacteria. They typically do not colonize you, but do improve your health.

This category of probiotics usually contains a blend of various Lactobacillus species and Bifidobacterium species.

• Most Lactobacilli species are transient but important There are over a hundred species.
• Bifidobacterium typically reside in the large intestine There are over thirty species.

In other words, Saccharomyces boulardii helps fight the bad bugs.

Although S. boulardii does not appear to colonize the gut, Trusted SourcePubMedGo to source it has shown some pretty impressive results, including the ability to correct dysbiosis . Trusted SourcePubMedGo to source

Probiotics Restore Gut Flora After Antibiotic Use

Antibiotics have saved millions of lives since they first became available to the public in the 1940s. But, like everything else, antibiotics have their downside. In this case, were talking about the fact that they tend to kill off that beneficial bacteria that makes up the gut microbiota . Fortunately, taking probiotics after you finish a course of antibiotics can go a long way toward restoring a healthy gut.

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What Is Your Gut Microbiome

If you have unexplained stomach trouble, allergies, or fatigue, you might have problems with your gut microbiome. You have a delicate ecosystem of microorganisms in your gut that helps maintain wellness. If your microbiome is unbalanced, your health may suffer. Add probiotics to your diet to support gut health.

Your gut consists of many of your internal organs. It includes the whole length of your digestive system. This system breaks down food and processes it into forms that your body can use as energy.

The digestive system contains trillions of helpful bacteria. These make up your gut microbiome. Your microorganisms feed on sugars and fibers in your diet and make it easier to process foods. It would be best if you had a combination of microorganisms for optimal gut health. An imbalance in your gut microbiome can lead to health problems.

Research links gut function to overall immune function. Your gut removes waste material as well as harmful microorganisms like viruses or disease-causing bacteria from your body. If the gut isn’t working efficiently, it may limit immune function or trigger reactions to substances that linger in your system.

What Are The Side Effects Of Probiotics

The most common side effects of probiotics include minor cramping, nausea, soft stools, flatulence, and taste disturbance. While rare, there have been case reports of serious systemic infections in high-risk immunocompromised patients, and therefore people who meet this description should be especially careful and not use probiotics without first talking with their doctor.

The International Scientific Association for Probiotics and Prebiotics is a great reference for consumers and healthcare professionals alike for the most up to date evidence-based recommendations.

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How Long Do Probiotics Take To Work

It may take some trial and error to find the right probiotic for your needs. Some people often see initial improvements in health and digestion around 12 weeks after starting a probiotics regimen. You might notice some bloating and gas or changes in your stool, but these are all indications that the probiotic is working vs. signs of an unhealthy gut. For more specific information, consult the Suggested Use information on the supplement you are taking, or talk with your healthcare professional.

Benefits For The Mind And Brain

Gut health is about more than just digestion. Scientific evidence shows that the gut and the brain stand in constant communication with each other. You may have noticed this connection when your stomach drops or you have a gut feeling. This gut-brain axis influences many mental health conditions.

More research shows the important role that gastrointestinal health plays in improving mood and supporting focus and memory.

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How Should People Take Probiotics

The requirements for a microbe to be considered a probiotic are that the microbe must be alive when administered, it must be documented to have a health benefit, and it must be administered at levels to confer a health benefit. A rule of thumb often cited is to take at least a billion colony-forming units daily.

These are live microorganisms that will not provide the promised benefits if they don’t remain alive. The manufacturer and consumer must pay close attention to the conditions of storage at which the particular microorganism will survive and the end of their shelf life. The potency will indicate the number of viable bacteria per dose, and the purity has to do with the presence of contaminating or ineffective bacteria.

The other thing to remember is that these microorganisms are not all created equally. In fact, the genus, strain, and species all need to be the same for the results found in the study to be the results that one hopes to achieve when taking it. For example, with the strain Lactobacillus rhamnosus GG, the genus is Lactobacillus, the species is rhamnosus, and the strain is GG. If any one of those is different in your supplement, you may not attain the same results.

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What Are Microbes And Their Role In Our Health

Microbes are tiny organisms — so tiny that millions can fit into the eye of a needle — that are so powerful that an imbalance in the body is related to numerous diseases. These microorganisms can be found in almost every part of the human body, living on the skin, in the nose, and in the gut. There are trillions of these microorganisms in our bodies. They outnumber human cells by 10 to one, but due to their small size, they only make up 1%-3% of a body’s total mass.

The National Institute of Health is sponsoring the Human Microbiome Project , which is developing research resources to enable the study of the microbial communities that live in and on our bodies and the roles they play in human health and disease. The NIH has funded many more medical studies using HMP data and techniques, including

• the role of the gut microbiome in Crohn’s disease,

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Probiotic Foods Or Probiotic Supplements: Which Is The Best Way To Get Probiotics

Probiotics can be consumed through fermented food, such as yogurt kefir aged cheeses, like Parmesan or aged cheddar kimchi sauerkraut miso tempeh, and non-dairy yogurts that indicate they are cultured.

While there is no recommended daily amount for probiotics, if these arent foods you typically eat, it may be a good idea to consider a dietary supplement. Omni-Biotic offers a range of probiotic supplements for different conditions, and you can take our Probiotic Fit Quiz to find the best product for you.

Probiotic supplements contain different strains of live organisms which are often used for different conditions, so its important to research what combination of strains may be best for your needs and maybe talk to your doctor or dietitian first.

Conditions Related To Allergy

Allergic Rhinitis

• A review of 23 studies in which probiotics were tested for treating allergic rhinitis found some evidence that they may be helpful for improving symptoms and quality of life. However, because the studies tested different probiotics and measured different effects, no recommendations about the use of probiotics could be made. Few side effects of probiotics were reported in these studies.

Asthma

• A review of 11 studies of probiotics for asthma in children had inconclusive results.

Atopic Dermatitis

• Atopic dermatitis is an itchy chronic skin disorder thatâs associated with allergies but not caused by them. Itâs most common in infants and may start as early as age 2 to 6 months. Many people outgrow it by early adulthood. Atopic dermatitis is one of several types of eczema.
• A 2017 review of 13 studies of probiotics for the treatment of atopic dermatitis in infants and children did not find consistent evidence of a beneficial effect. A review of 9 studies in adults provided preliminary evidence that some strains of probiotics might be beneficial for symptoms of atopic dermatitis.

Prevention of Allergies

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