Probiotics For Weight Loss
While probiotics alone are not a sure-fire weight-loss strategy, research has shown that there is a link between reduced bacterial gut diversity and obesity. Dysbiosis, which refers to an imbalance of gut microbes, occurs when the microbiome environment gets overpopulated with harmful bacteria. Though not an underlying cause, dysbiosis has been shown to contribute to obesity.
Remember that party in your tummy? If there arent enough helpful bacteria present to keep the harmful microorganisms in check, the party can go south fairly quickly.
Regular consumption of probiotic foods or supplements can help save the day by repopulating the microbiome with good bacteria. Bringing balance back to the gut flora helps correct dysbiosis and can help promote weight loss.
How Many Probiotic Cfus Do I Need
Probiotic doses are measured in CFUs, or colony-forming units. This figure, generally between one and 50 billion, indicates the number of viable, live bacteria cells present within a given product. Again, more research is needed to understand ideal probiotic dosesthough a 2017 review of studies published in Beneficial Microbes suggested that a higher CFU isnt necessarily better. The research pointed to a study that suggested 10 billion CFU of Lactobacillus rhamnosus may be the peak effectiveness for this strain.
Checking a products label in full could give you more insight into how many CFUs youre taking, according to the NIH. Thats because current regulations require manufacturers to list only the total weightwhich can include both live and dead microorganisms. So to be sure youre getting live organisms, the NIH suggests you should look for products that list the number of CFU at the end of the products shelf life, not only whats present at the time of manufacture.
Only 3 Main Types Of Probiotics
While there are 1000s of specific probiotic species, there are really only three different types of probiotics.
If you look at research on probiotics, one study might show that a combination of Lactobacillus acidophilus and Lactobacillus casei reduces IBS symptoms and another study might show that Saccharomyces boulardii helps IBS. So which one is right?
The answer is, they both are.
Each category of probiotic seems to occupy an important niche in your gut ecology and multiple species of beneficial bacteria collectively provide the health benefits of probiotics.
One single probiotic species is unlikely to be the magic pill that solves all health problems. But multiple species taken together are able to outcompete against bad bacteria and keep your gut environment healthy.
Lets take a look at what we know about each probiotic category.
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What Should I Look For In A Probiotic
Try not to be swayed by packaging or commercials. Before you decide what is the best probiotic for you, we recommend considering three factors:
- Strain: The individual bacteria strain determines the health benefits you should expect from the probiotic.
- Proof: Any claims about health benefits should be backed up by scientific studies on that product and the probiotic strain in it.
- Transparency: The packaging should provide you with clear information about the number of live microorganisms in each serving, the strains or specific strain in the product, the suggested daily serving size, the expiration date, any storage instructions, and corporate contact information in case you have any issues or questions.If you donât see this information readily available, try to look for a product which does provide it.
What Has Science Shown About The Effectiveness Of Probiotics For Health Conditions
A great deal of research has been done on probiotics, but much remains to be learned about whether theyâre helpful and safe for various health conditions.
Probiotics have shown promise for a variety of health purposes, including prevention of antibiotic-associated diarrhea , prevention of necrotizing enterocolitis and in premature infants, treatment of infant colic, treatment of periodontal disease, and induction or maintenance of remission in ulcerative colitis.
However, in most instances, we still donât know which probiotics are helpful and which are not. We also donât know how much of the probiotic people would have to take or who would be most likely to benefit. Even for the conditions that have been studied the most, researchers are still working toward finding the answers to these questions.
The following sections summarize the research on probiotics for some of the conditions for which theyâve been studied.
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How Safe Are Probiotics
Because microbes used as probiotics already exist naturally in your body, probiotic foods and supplements are generally considered safe. They may trigger allergic reactions, and may also cause mild stomach upset, diarrhea, or flatulence and bloating for the first few days after starting to take them.
There are certain people who need to use caution when using probiotic supplements. There is a risk of infection in some people. These people include those who have:
- A weakened immune system .
- A critical illness.
Caution should also be used when giving probiotics to very sick infants.
Always talk to your healthcare provider before starting a probiotic supplement.
Adding Probiotics To Your Diet
How do you decide whether to add probiotics to your diet? A first step is to talk with a doctor to make sure theyre right for you. Probiotics are generally considered safe to consume, unless you have a compromised immune system or youre seriously ill. Also, ask a doctor or pharmacist about dosage.
You may want to begin taking probiotics simply by adding some items with natural probiotics to your diet. You may want to keep a diary of what probiotics you introduce, and record over time whether you see any changes in your digestion or overall health. Some easily available food choices are:
If you want to take a probiotic dietary supplement, there are plenty of commercial products to choose from. Look for supplements that have:
- Live cultures: Check the expiration date on the label. To be effective, the probiotic should be live when you take it.
- Multiple bacteria species: A combination of probiotics is usually more effective than a single one.
- Large enough quantities of bacteria to form colonies: This is measured in colony-forming units called CFUs.
Its important to remember that probiotics are considered to be dietary supplements, which are not regulated by the . Also, probiotic manufacturers do not have to prove claims of effectiveness, nor does the FDA monitor these claims.
The is currently developing a method for discovering potentially harmful contaminants in probiotics.
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Are There Any Storage Instructions For Probiotics
Several probiotic strains are very fragile and need to be protected from heat, oxygen, light and humidity. The probiotics might start to break down or die if they are exposed to these elements. Because of this, you may need to refrigerate your probiotics or store it in a particular place. Refrigerating certain probiotic strains ensures that theyre still viable when you go to use them and will still provide the full benefit of the probiotic. Always read the labels on any probiotic product you purchase to make sure you store it correctly and use it within the expiration date.
May Improve Irritable Bowel Syndrome Symptoms
With irritable bowel syndrome , people often experience abdominal pain, bloating, gas and bouts of diarrhea and constipation. A review of 15 studies published in World Journal of Gastroenterology found consuming probiotics to be associated with a reduction in abdominal pain and other symptom severityDidari T, Mozaffari S, Nikfar S, Abdollahi M. Effectiveness of probiotics in irritable bowel syndrome: Updated systematic review with meta-analysis. World J Gastroenterol. 2015 21:30723084. . Specifically, a review in Gastroenterology and Hepatology found that, there is growing evidence that B. infantis is becoming the frontrunner for treatment of IBSAragon G, Graham DB, Borum M, Doman DB. Probiotic therapy for irritable bowel syndrome. Gastroenterol Hepatol . 2010 6:39-44. .
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How To Get Probiotics
The two primary ways people ingest probiotics are by eating specific foods that contain beneficial bacteria or taking probiotic supplements. Given that different probiotic strains have different effects on the body, you need to do a little research, says Reid.
Make sure the food or supplement you plan to consume has the right stuff in it to address your health concerns. Reid recommends consulting USProbioticGuide.com, a useful tool that provides information about specific food products and supplements, the probiotic strains they contain, what the research shows regarding their efficacy for different health conditions and how to use the item.
Consumerlab.com is another great resource, as they test specific supplements for contaminants and dosing.
Common Types Of Probiotics
Now that you know more about how probiotics work, its time to break down three common strains: Lactobacillus plantarum, Lactobacillus brevis, and Leuconostoc mesenteroides.
According to research from the National Institute of Health , these strains are among the most prevalent in fermented foods like krauts and kimchi:
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Choosing The Best Probiotic For You
When choosing a probiotic dietary supplement, we recommend looking for a product that:
Contains live and active cultures that are naturally found in the human body. The product must have this listed on the label.
Include mindfully selected strains that have been tested in laboratory and clinical trials Certain probiotics have different functions, so its helpful to look for formulations that address your health goals. For example, Omni-Biotic Stress Release is designed to support the gut-brain axis and the bodys stress response.
Is based on research, testing, and controlled clinical studies to show efficacy. Ideally, the product should also be free of common allergens, vegan, and include non-GMO ingredients.
Is manufactured in a way that ensures the probiotics arrive safely in your intestines where they can do their important work. For example, Omni-Biotic probiotics are made as a daily powder that you dissolve in water, which is much more effective than a probiotic pill or capsule.
A high-quality, multi-strain, and multi-species probiotic supplement can help you maintain a healthy balance of good gut bacteria, supporting gut health, optimal digestion, and overall wellbeing.
Types Of Probiotics: Lactobacillus
Probiotic supplements, foods, and beverages contain bacteria and/or yeasts. Up until the 1960s, the only gut microflora that they were able to identify were clostridia, lactobacilli, enterococci, and E. coli. Since then, innovative techniques have discovered many more bacteria.
There are several different kinds of probiotics, and their health benefits are determined by the job that they do in the gut. They must be identified by their genus, species, and probiotic strain level. Here is a list of probiotics and their possible health benefits.
There are more than 50 species of lactobacilli. They are naturally found in the digestive, urinary, and genital systems. Foods that are fermented, like yogurt, and dietary supplements also contain these bacteria. Lactobacillus has been used for treating and preventing a wide variety of diseases and conditions.
Some of the lactobacilli found in foods and supplements are Lactobacillus acidophilus, L. acidophilus DDS-1, Lactobacillus bulgaricus, Lactobacillus rhamnosus GG, Lactobacillus plantarium, Lactobacillus reuteri, Lactobacillus salivarius, Lactobacillus casei, Lactobacillus johnsonii, and Lactobacillus gasseri.
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Why Are You Taking A Probiotic
Before you take any probiotic supplements, you should answer the question of why you’re taking the supplement, to begin with. Many different reasons exist.
- Overcome other types of infections
Or, perhaps your reason is like so many others: they told you it was a good idea.
It truly is up to you as to why you are taking your probiotic supplements. As long as you are doing it to improve your health, it is a good reason.
More Probiotic Guides And Articles
How Long Does it Take for Probiotics to Work? Wondering if your probiotics are working? Or how long its going to take for them to start working? Heres a detailed look at how long it takes for probiotics to work, signs they are working, and how to get more from your probiotics.
When is the Best Time to Take Probiotics? Probiotics are a great way to strengthen your gut health, immune system, and even help you lose weight. Heres what you need to know about the best time to take them for maximum effect.
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Types Of Probiotics: Saccharomyces Boulardii Streptococcus Thermophilus Enterococcus Faecium Leuconostoc
3. Saccharomyces boulardii
This is also known as S. boulardii and is the only yeast probiotic. Some studies have shown that it is effective in preventing and treating diarrhea associated with the use of antibiotics and traveler’s diarrhea. It has also been reported to prevent the reoccurrence of C. difficile, treat acne, and reduce the side effects of treatment for H. pylori.
4. Streptococcus thermophilus
This produces large quantities of the enzyme lactase, making it effective, according to some reports, in the prevention of lactose intolerance.
5. Enterococcus faecium
What Is A Probiotic
Probiotics are bacteria or other microscopic living organisms, like yeast. Yes, I said bacteria!
The good news is that not all bacteria are bad. Probiotics can be found in food or taken in supplement form. There is still a lot to be learned about the different types of probiotics and how they work, but expert studies have found that consuming probiotic foods and supplements can positively affect your body in many ways.
While probiotics have been around for many years, their recent popularity has made them more prevalent on the shelves of your local grocery store or pharmacy.
There are many different types of probiotics you can buy, but the most common probiotic bacteria come from two groups: Lactobacillus and Bifidobacterium. Probiotics foods include yogurt, kimchi, kombucha, and sauerkraut.
The best probiotic supplements can contain one or both strains and come in both pill and powder form.
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How Popular Are Probiotics
The 2012 National Health Interview Survey showed that about 4 million U.S. adults had used probiotics or prebiotics in the past 30 days. Among adults, probiotics or prebiotics were the third most commonly used dietary supplement other than vitamins and minerals. The use of probiotics by adults quadrupled between 2007 and 2012. The 2012 NHIS also showed that 300,000 children age 4 to 17 had used probiotics or prebiotics in the 30 days before the survey.
Learning About The Microbiome
The community of microorganisms that lives on us and in us is called the âmicrobiome,â and itâs a hot topic for research. The Human Microbiome Project, supported by the National Institutes of Health from 2007 to 2016, played a key role in this research by mapping the normal bacteria that live in and on the healthy human body. With this understanding of a normal microbiome as the basis, researchers around the world, including many supported by NIH, are now exploring the links between changes in the microbiome and various diseases. Theyâre also developing new therapeutic approaches designed to modify the microbiome to treat disease and support health.
The National Center for Complementary and Integrative Health is among the many agencies funding research on the microbiome. Researchers supported by NCCIH are studying the interactions between components of food and microorganisms in the digestive tract. The focus is on the ways in which diet-microbiome interactions may lead to the production of substances with beneficial health effects.
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Why Should You Take Both Probiotics And Prebiotics
As weve said, probiotics are good bacteria that are crucial for our well-being while prebiotics are indigestible dietary fibers that feed the probiotics in the gut
When prebiotics and probiotics are combined, we call them synbiotics. Synbiotics improve the gut flora by stimulating the growth of the good bacteria and benefitting our health in many ways.
Why you should combine both probiotics and prebiotics :
- Prebiotics aid the growth and strength of probioticsthe good bacteria. Taking these two togethersynbioticshelp the probiotics work better.
- Prebiotics aid the survival of probiotics. The stomach is an acidic environment that can kill most bacteria. Probiotics must survive the stomach acid and bile to make themselves at home in our guts. Studies show that providing food for them improves their chances of survival in these harsh conditions.
- In comparison to the activity of probiotics or prebiotics alone, the use of synbiotics promises a better effect on the gut flora.
- When the probiotics consume the prebiotics, they create postbiotics. Generally speaking, postbiotics are beneficial. Postbiotics are not live bacteria but they benefit health by modulating the immune system, preventing inflammation, and more.
- One of the most beneficial postbiotics is butyrate. It feeds the gut cells, has strong immune-balancing properties, and improves intestinal barrier function .
What Are The Different Types Of Probiotics
Probiotics, or is it prebiotics? Is it available in any type of yogurt or special greek ones?
Alright, probiotics have become rather popular as a compound to actively seek in our food, or even to take as a supplement. After all, there are almost four million Americans already taking probiotics to support their immune function, their digestive health, and even their lactose intolerance.
If this is the first time youre hearing about probiotics, dont worry. Weve got you covered. Keep reading for our full breakdown of the different types of probiotics, the key benefits of adding probiotics to your daily routine, as well as how to pick the right supplement for your needs.
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Types Of Probiotics How Are Probiotics Classified
There are different types of probiotics that have been discovered and already in the market today. Thanks to advanced techniques in the health/medicine research labs. How do you classify or identify the various types of these microorganisms? MedicineNet.com states that probiotic bacteria are usually identified and named basing on three features
For instance, with the strain Lactobacillus casei DN-114 001, the genus is Lactobacillus, the species is casei and the strain is DN-114 001.
Despite the fact that there are many types of probiotics, each has its own health benefit or benefits. Be sure to know what it is that you want from the various strains at least seek advice from your doctor. Following are some of the known types of probiotics.