What Are Alternative Sources Of Probiotics
If youâre looking to add more probiotics to your diet, you may find probiotic supplements offer unique benefits over foods with probiotics.
First, supplements may be a good option if youâre concerned about the calories associated with getting probiotics from food. Second, some probiotic supplements may be more convenient to take since they do not require refrigeration like foods with live cultures often do. Third, for some people taking supplements make getting the required dosage easier to take by putting it in capsule form. For instance, in order to receive the benefits of Bifidobacterium 35624⢠– the strain found in Align® Digestive Support – only one capsule a day is needed and you can take it any time of day.Finally, probiotic supplements may offer different bacterial strains than probiotic foods. Because the strain of bacteria determines the health benefit, itâs important to know it when choosing the right probiotic food or supplement. Quality probiotic food or supplements will be clearly labelled with the strain they contain.If youâre unsure of which strain or source might be right for you, you should speak with your doctor. They can guide you towards the one that would be best suited for your individual needs.
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How Might Probiotics Work
Probiotics may have a variety of effects in the body, and different probiotics may act in different ways.
Probiotics might:
- Help your body maintain a healthy community of microorganisms or help your bodyâs community of microorganisms return to a healthy condition after being disturbed
- Produce substances that have desirable effects
- Influence your bodyâs immune response.
What Are The Best Probiotic
Irritable Bowel Syndrome is a chronic condition characterized by stomach pain, gas, bloating, diarrhea, and constipation. Someone with IBS may experience all of these symptoms or only some of them. The cause of IBS is unknown, but evidence shows that certain foods may either trigger or alleviate symptoms.
Research shows that people with IBS may have less good bacteria and more harmful bacteria in their guts than healthy people, which may contribute to the cause of the condition. Some findings show people with IBS have symptom relief and reduced severity of the disease by taking probiotics in food or supplement form.
For someone with IBS, strains from particular probiotic familiesBifidobacterium, Lactobacillus, and Saccharomycesmay be more helpful than other probiotic strains at alleviating symptoms. Look for these species on food labels when shopping for probiotic foods.
If you have IBS and find that high FODMAP foods exacerbate your symptoms, steer clear of any probiotic foods that contain high FODMAP ingredients, like cabbage in sauerkraut and kimchi and lactose in yogurt. Choose lactose-free fermented dairy products like kefir, tempeh, and kombucha instead.
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How Do Probiotic Foods Affect Digestive Health
Foods with probiotics can help to maintain a healthy intestinal microbiome, which is the microbe population in your digestive system. It is made up of trillions of bacteria. Researchers have found lots of evidence that connects certain types of probiotics with stimulating immune functions and improving overall gut health.
But only foods and supplements that contain live, active cultures actually add these beneficial bacteria to the digestive tract. And as weâve talked about, some of the foods marketed as probiotic foods may not technically be probiotic. It can be hard for foods and beverages to maintain consistent levels of live active bacteria because of processing or storage requirements.
Are Probiotic Supplements A Good Idea
Probiotic supplements come in tablet, powder, capsule, and liquid forms. They do not provide the nutritional boost that probiotic foods do, but they are another option to promote a healthy mix of gut bacteria. Different probiotics may be recommended to different individuals. Ask your doctor if probiotic supplements are recommended for you. Some people who have immune system disorders or weak immune systems should be cautious about taking probiotic supplements. Follow your healthcare provider’s advice.
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Which Foods Are Probiotic
There are also many probiotic foods that naturally contain helpful bacteria, such as yogurt.
A high quality, plain yogurt with live cultures can be a fantastic addition to your diet if you want to add beneficial bacteria.
Fermented foods are another great option, as they contain beneficial bacteria that thrive on the naturally occurring sugar or fiber in the food.
Examples of fermented foods include:
- other pickled vegetables
If youre going to eat fermented foods for their probiotic benefits, make sure theyre not pasteurized, as this process kills the bacteria.
Some of those foods can also be considered synbiotic, because they contain both beneficial bacteria and a prebiotic source of fiber for the bacteria to feed on.
Some examples of synbiotic foods are cheese, kefir, and sauerkraut.
Summary:
Probiotic foods naturally contain helpful bacteria. Many of these foods can be made at home or purchased at a grocery store.
Signs Of An Unhealthy Gut
Many lifestyle factors can cause an unhealthy gut, including high stress levels, poor sleep, eating sugary and processed foods and taking antibiotics. These can lead to chronic syndromes such as IBS, a workplace hidden enemy. Some common symptoms to watch out for are regular bloating and constipation, heartburn, constant fatigue, skin irritation, an upset tummy, sleep disruption and increased sugar cravings.
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What Are The Most Common Types Of Probiotic Bacteria
Though there are many types of bacteria that can be considered probiotics, there are two specific types of bacteria that are common probiotics found in stores. These include:
- Lactobacillus.
- Bifidobacterium.
Probiotics are also made up of good yeast. The most common type of yeast found in probiotics is:
- Saccharomyces boulardii.
Are All Probiotics The Same Dietitians Tips On Taking Them For The First Time
Browse the shelves at your local pharmacy and youll find dozens of probiotic products. Add in various probiotic-touting foods, a variety of active strains and a slew of brands, and it can be difficult to determine which probiotics are for you.
But it doesnt have to be.
Probiotics act as a kind of therapeutic agent, says Andrea Hardy, registered dietitian and owner of Ignite Nutrition in Calgary. However, we want to make sure that were choosing the right one, because not all probiotics help all conditions.
In partnership with Align Probiotics, we look at how to choose the right probiotic for you and how long you should take them to feel gut health benefits.
Who needs probiotics
One of the main conditions probiotics can help with is irritable bowel syndrome , Hardy says. This common disorder affects the large intestine.
While there is no test to definitively diagnose IBS, your doctor may suggest probiotics live bacteria that help maintain your digestive systems natural balance to help with symptoms.
Hardy notes that its important to have that initial conversation with your doctor, though, especially to rule out other things that could be going on, like celiac disease, colorectal cancer or inflammatory bowel disease.
She often refers to the clinical guide to probiotic products in Canada, which, she says, shows clinicians as well as the public which probiotics have evidence in helping particular conditions.
How to take probiotics
Also Check: When Should You Take Align Probiotics
Choose Yogurt With Live Cultures
Yogurt is a well-known food source of probiotics, beneficial bacteria that promote health. Certain strains of bacteria in yogurt have ß-D-galactosidase, which is an enzyme that helps break down lactose in dairy products into the sugars glucose and galactose. A lack of this enzyme causes lactose malabsorption. People who eat fresh yogurt containing live and active cultures digest lactose better than those who eat pasteurized yogurt. Yogurt is also rich in minerals like magnesium, phosphorous, potassium, and calcium, which are important for building and maintaining healthy bones. Lactobacillus bulgaricus is a probiotic organism that is often found in yogurt.
How Are Probiotic Foods Made
Foods with probiotics can be made in a variety of ways, one common method is by allowing live bacteria to grow, in what is called fermentation. Fermentation is a common step in the production of many types of foods. Some of these foods are heated or filtered to extend shelf-life, but this can kill or remove the live cultures.One important thing to remember is that not all fermented foods are technically probiotics. To be a probiotic food, it still has to contain a strain of live microbe thatâs has a proven health benefit. This means that even though there are many foods have live cultures, there may be no scientific evidence those strains provide a health benefit. Itâs best to check the label to see if a food has probiotic strains.
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What Are Probiotics & Where Do They Come From
For a little refresher: Probiotics are live microorganisms that can have health benefits* when you eat them or apply them to your body, according to the National Center for Complementary and Integrative Health .
Probiotics are mostly bacteria, but they can also be from yeast, says Keri Gans, M.S., R.D., author of The Small Change Diet.
They’re naturally occurring in certain foods, particularly fermented options. That’s because “probiotics are created during the fermenting process,” explains registered dietitian and mbg Collective member Jessica Cording, M.S., R.D.
Two In Natren’s Three
Bifido Factor® is step two in Natren’s three-step custom probiotic system. This Bifidobacterium bifidum probiotic product provides support for the large intestine. The large intestine serves as the body’s waste management and disposal system. It needs specific flora to help it maintain a healthy balance, which the Bifidobacterium bifidum bacteria strain provides. Bifidobacteria prefer to reside along the walls of the large intestine. Bifido bacteria are the second most prolific group of bacteria found in a healthy human being. Japanese researchers claim that bifido bacteria are the most beneficial bacteria to human health. Natren founder and probiotic expert Natasha Trevev has spent over a decade studying bifido bacteria and lactobacilli and their applications to human health with the internationally acclaimed researcher and author Dr. Jeremija Lj. Resic, Ph.D.
Natren’s Bifidobacterium bifidum Malyoth super strain is one of the most beneficial probiotics of the Bifidobacterium genus, and has been available as a probiotic supplement in the marketplace for almost three decades, since Natren was the first probiotic company to introduce a single strain bifido bacteria product to the U.S.
- Production of lactic and acetic acids, which can lower the pH of the large intestine and aid digestion *
- Colon function*
- Large intestine health*
- Repopulation of the colon with beneficial bacteria essential for good health*
Natren Healthy Start System®
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Best Probiotic Yogurts In Canada
Not all yogurts are considered probiotic. In order to simply be yogurt, the product must contain the strains S. thermophilus or L. bulgaricus. These strains, however, are not considered probiotics by Health Canada.
In order to be a probiotic yogurt, at least 1 billion live colony-forming units of probiotic strains pre-approved by Health Canada must be added during manufacturing. As mentioned above, read labels carefully and look for yogurts that add other strains of probiotics into their products.
What Are Probiotics And What Do They Do
Probiotics are live microorganisms, or good bacteria, that promote better digestive health and a better immune system. They produce these benefits as they help create a balance between the helpful and harmful bacteria that coexist in the body, but specifically the gut. They are important for digestive health because they help move food through the gut by affecting the nerves which are in control of the guts movement.
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Misconceptions About Probiotic Foods
There are several misconceptions about probiotic foods.
Just because some food types can contain probiotics, it does not mean they all do. For example, not all yogurts contain live and active cultures. The ones that do are usually clearly marked.
Also, not all fermented foods contain live cultures. Examples of fermented foods that do not have probiotics include:
- beer
- soya sauce
- wine
These and other foods like them go through additional processing that inactivates the live cultures. Examples of these processes include baking, filtering, or pasteurization.
Foods With Natural Probiotics
Youll find natural probiotics in fermented, or traditionally prepared foods. The process of fermentation is what populates these foods with probiotic bacteria. Fermentation has been around for millennia as a way to naturally preserve food.
During the fermentation process, the carbohydrates in the food begin to break down and interact with bacteria. The result is a tangy, often sour food that doesnt expire easily. Its also now filled with probiotics, which help the foods nutrient bioavailability.
Lets review 10 of the best foods to find natural probiotics.
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Some Probiotics May Prevent Weight Gain
Losing weight is not the only way to fight obesity. Preventing unwanted weight gain in the first place may be even more valuable in avoiding obesity.
In one 4-week study, taking a probiotic formulation called VSL#3 reduced weight gain and fat gain in people following a diet that provided 1,000 extra calories than they needed per day .
Those in the probiotic group gained less fat, although they didnt experience any significant changes in insulin sensitivity or metabolism.
This indicates that some probiotic strains might prevent weight gain in the context of a high calorie diet. However, this needs to be studied further.
Summary
Certain probiotic strains may be able to reduce weight gain in people following a high calorie diet.
Not all studies have found that probiotics aid weight loss.
Some studies have found that certain probiotic strains might lead to weight gain not weight loss.
One recent review found that probiotics effects on body weight depend on which species and strains are used. For instance, while one strain of Lactobacillus gasseri reduced weight gain compared with a control, another strain promoted weight gain .
Summary
Not all probiotics aid weight loss, and some may even cause weight gain. The effects depend on the probiotic strain and may vary by individual.
What Are Probiotic Foods
Probiotics are a mix of live bacteria and yeast that live naturally in your body. But, these bacteria are beneficial, friendly bacteria, says Ariana Fiorita, a registered dietician nutritionist at the Cleveland Clinic Center for Functional Medicine.
The friendly bacteria keep harmful bacteria in check, helping your body maintain a healthy balance, reducing inflammation, and optimizing gut health.
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Consuming a balanced, diverse diet of clean protein, healthy fats, dietary fiber, and probiotic foods helps promote gastrointestinal health, Fiorita says. And the benefits of a healthy gut are numerous.
Benefits include keeping our immune system healthy by reducing the risk of infection and illness, as well as mental and neurological health, weight and metabolism, cardiovascular health, renal and urinary health and management of gastrointestinal conditions such as IBS , she says.
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Best Low Fat Astro Biobest Probiotic Yogurt
- Per serving : 70 calories, 1.5 g fat , 70 mg sodium, 7 g carbs, 0 g fiber, 6 g sugar, 6 g protein
- Probiotic strains: 1 Billion+ Lactobacillus acidophilus NCFM, Bifidobacterium lactis Bi-07
Astros plain yogurt contains over 1 billion active probiotic cultures and 7 essential vitamins and minerals. It is also 90% lactose-reduced, when compared with regular plain yogurt, so may be a better option for those who are sensitive to lactose.
Astro BioBest has only 1.5 grams of fat per serving, making it a great option if you are watching your fat intake, or if you find high-fat dairy difficult on your digestive system.
Melt Organic Probiotic Buttery Spread
Melt Organic‘s blend of coconut, sunflower, and flaxseed oils is spiked with a patented probiotic called GanedenBC30. The makers of the product claim that the bacteria survives 10 times better in the gut than yogurt cultures, and, in turn, can bolster immunity and digestive health more effectively. “GanedenBC30 contains the probiotic strain, Bacillus coagulans GBI-30, 6086. This strain is different than the standard probiotic strain, Lactobacillus, which is more commonly found in probiotic products,” explains Koszyk. “Some research has suggested GanedenBC30 might increase immune system functions and decrease harmful gut bacteria. However, there is currently not enough research to guarantee specific benefits claims.”
The Bottom Line: Fermented foods like sauerkraut and green olives are likely more potent sources of probiotics than a man-made buttery spread spiked with gut bugs. However, if you’re interested in getting extra probiotics in, Koszyk gives you the green light. “I wouldn’t depend on it as your sole source since there’s no way to know how many of the probiotics are actually making it into your system. That said, it is a source of a less common probiotic, and consuming various strains can only benefit gut health,” she explains.
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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