Side Effects And Interactions
Some individuals experience minor side effects like mild bloating, flatulence, or more frequent bowel movements for the first few days of taking a new probiotic. This is your body getting used to the probiotic and potentially cleaning out harmful substances like pathogens.
However, if these side effects persist beyond the first week of taking a probiotic, stop taking the product and consult a physician.
If you experience more serious side effects like severe stomach cramps, severe diarrhea, allergic reactions, dizziness, swelling, or difficulty breathing, discontinue the product and contact your healthcare provider immediately.
How Fermentation Creates Probiotics
For centuries, people have used fermentation to process food, transforming one type of food into another: cucumbers become pickles, milk becomes yogurt, soybeans become miso
As it turns out, fermentation doesnt just preserve food. It also optimizes the foods health potential with beneficial bacteria.
During fermentation, naturally-occurring bacteria feed on the sugar and starch in the food, creating acid as a byproduct. This generates an environment that supports the growth of enzymes, B vitamins, omega-3 fatty acids, and of course, beneficial bacteria. For example:
Lactic Acid Bacteria
Fermentation is sometimes referred to as lacto-fermentation, because the most commonly produced acid is lactic acid. And as a result, the probiotic most often found in fermented foods is lactic acid bacteria or Lactobacillusthe same beneficial bacteria often advertised on probiotic yogurts, for example.
Acetic Acid Bacteria
Fermentation will sometimes produce acetic acid instead, which is associated with the development of vinegars. Kombucha and apple cider vinegar both produce acetic acid as part of their fermentation process. The beneficial bacteria created as a result is Acetobacter, also known as acetic acid bacteria.
Fermentation changes a foods scent and flavor quite a bit. In general, they are a bit stronger and may take some getting used to. Not everyone is going to be a fan of pickles from the first bite!
Take Your Probiotics In Chewable Form
Many people might find it difficult to swallow capsules or pills, so they are more likely to take these supplements in a chewable tablets.
Many people often struggle with swallowing tablets and cant get them down at all without feeling nauseated afterward. This is why many brands of probiotics have created chewable tablets that dissolve quickly on the tongue for easy absorption by your body.
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Types Of Probiotics: What Are They
Now that you have the basics, it’s time to get into the specifics of probiotics. That is, the specific strains of good bacteria. Probiotic types are identified by these strains, which includes the genus, species and an alphanumerical strain distinction.
Of the multiple strains of probiotics, there are 7 main genus types that are typically used in probiotic supplements. These include Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus. While these names may be a mouthful, they are the shining stars of the probiotic world for their versatility in promoting whole-body health, and an influx of the right strain of good bacteria can benefit pretty much everyone.
It may seem like a lot of gibberish, but each strain has something special about it that can benefit the body and it’s important to understand the distinction. For example, you might look for a combo of several strains of Lactobacillus and Bifidobacteriumif you want to support whole-body health, but if you’re looking specifically to support your immune system, Lactobacillus rhamnosus CRL-1505 might be the way to go.
How Do I Know If I Need Probiotics
Your body naturally contains trillions of bacteria, both good and bad. Probiotics are live bacteria that are believed to be good for your health, especially your digestive system. Some people take probiotics to try and restore the natural balance of bacteria in their gut after its been disrupted by an antibiotic.
There is some evidence that probiotics may help with conditions like irritable bowel syndrome , inflammatory bowel disease , and infectious diarrhea. Probiotics may also help with skin conditions like eczema and urinary tract infections .
If youre considering taking probiotics, talk to your doctor about what might be the best option for you.
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Taking Probiotics At Night Could Make Them Way More Effective
Probiotics are one of the biggest wellness trends of the moment. Not only can you find supplement versions, but everything from bottled water to tortilla chips are being laced with the friendly microbes.
In case you need a refresher, probiotics are good bacteria thought to boost the health of your microbiome, or the balance of bacteria, fungi, and viruses that lives in your intestines. You can and should get them from foods , but you may also want to throw back some Bac in pill form.
While studies havent proven that probiotic supplements are beneficial for already healthy peeps, they have been shown to help treat a handful of specific conditions, like digestive disorders such as diarrhoea, constipation, and acid reflux.
Theres also evidence that probiotics can help reduce inflammation for people who have ulcerative colitis, can be helpful for people who have a condition called travellers diarrhoea , and can help if you have bad diarrhoea after having taken antibiotics.
You should talk to your doctor to find out which probiotic strain is best for you to take for whichever condition or issue youre dealing with, since not every strain works for every aliment. Once you have a doc-recommended supplement, its also important to consider the timing of when you ingest it.
How often should I take probiotics?
Signs You Are Taking Too Many Probiotics: 3 Diarrhea
Diarrhea is characterized by loose, watery bowel movements that may happen more frequently. Diarrhea may also be accompanied with general abdominal pain, bloating, and nausea.
Acute diarrhea lasts only about a day or two and goes away on its own. It is usually caused by food or water that has been contaminated by a harmful bacteria, virus, or parasite. Diarrhea that lasts longer can point to a more serious underlying problem.
Probiotics such as Lactobacillus acidophilus and Saccharomyces boulardii have actually been found to reduce the duration of diarrhea. However, overdosing on probiotics can irritate your gut and result in loose stools.
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How Often Should You Take Probiotics
In order to ensure maximum effectiveness, probiotics should be taken every day. Choose a brand and formula that you like and stick with the same brand for at least four weeks in order to feel the effects. It’s best not to switch brands until you’ve tried the same one for at least four weeks. If you’re unhappy with the brand at that time, you can always switch to another one. The type and the number of strains that your probiotic contains will vary, so be sure to read labels carefully for dose information. Ideally, you should continue to take a probiotic every day in order to keep your immune system strong and your body healthy.
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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:
Probiotics are also made up of good yeast. The most common type of yeast found in probiotics is:
- Saccharomyces boulardii.
Take Your Probiotics In Capsule Form
If you have never handled a probiotic capsule before, it may surprise you to discover that they actually come in different shapes and sizes!
Some of the most common ones include soft gels, hard shell capsules, microencapsulated powder, or liquid-filled capsules. These can be found in bottles of 50 to 400.
How To Store Your Probiotic
Lets remember, probiotics are made up of living organisms, and as such, they will survive longer when kept in a cool, dry environment. Your kitchen or bathroom cabinet is a good spot. Look for probiotics that are packaged in amber or dark color glass. This helps to protect them from moisture and light damage. And you may want to reconsider keeping your probiotics stored in your day-of-the-week pill organizer. We know there are some cool organizers on Amazon, but they could compromise the effectiveness of your probiotics, if they are exposed to light, temperature changes, and humidity. Best practice is to only keep a few days of servings in a portable pill caddy at a time. Refill from the bottle stored in a dry, cool, environment.3
Some probiotics need to be refrigerated, but if possible, choose a probiotic that is shelf stable, meaning they can be safely stored at room temperature, and do not require refrigeration. This makes your life a little easier, and also makes it more convenient for you to take your probiotics when you travel .
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Next Steps To Take If You’re Considering Probiotic Treatments
If you’re looking for where probiotic research stands on specific conditions, like acne or UTIs nothing conclusive on either of those topics as well as the limits of certain studies the NIH’s National Center for Complementary and Integrative Health website provides an informative breakdown.
The bottom line is that you should discuss your best course of action with a doctor or registered dietitian especially “if you are considering starting a probiotic to treat a specific illness, have a chronic disease or if you are immunosuppressed,” Gilmore says.
Best Prebiotic And Probiotic Combination
The immense health advantages of probiotics have, in a surprisingly counterintuitive but well-documented way, elevated probiotics – in many cases as proper alternatives to antibiotics. The overuse of which, in the food factory industry, has had a detrimental impact on public health.
However, for personal health, taking prebiotics in combination with probiotics may significantly improve your intestinal health, as well as your cognitive, nutritional, and athletic health.
Here are the key prebiotics and probiotics to look out for:
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Can Probiotics Hurt Me
For most healthy people, probiotics dont cause any harm. They are generally considered safe and are often given a try to see if they could help with various medical conditions. Theres a lot of research around the topic of probiotics. Scientists are trying to determine when and how they should be used, as well as how effective they are. Talk to your healthcare provider before starting a probiotic supplement because there are some cases where you shouldnt be taking them. Its always best to have the conversation first before starting a new supplement.
Should You Take Probiotics Morning Or Night
Though it may seem like one time is better than the other, there really isn’t one best time to take probiotics. Remember, it comes down to consistency to produce the best effects and to get the most out of your probiotic.
If the instructions are more general, a good rule of thumb is to take your probiotics at the same time every day. Though the best way to take a supplement is as directed on the label if there are specific instructions, as it typically reflects the best way to take them based on what was determined in clinical studies.
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How To Take Prebiotic And Probiotic
Past the mouth, the intestine is the official assembly level between the world and the physique.
The intestine is the place the ultimate choice on which meals particles get to enter the membership or not is made.
And the membership bouncers who assist make this choice? Micro organism.
One of many extra constructive developments in trendy well being and health has been our rising understanding of the significance of intestine micro organism to our wellbeing. Seems that our intestine cant digest all forms of meals by itself, and that our intestine wants the help of international microbes to fully digest and take in our weight loss plan.
Specifically our intestine wants assist digesting prebiotic fibers, akin to these present in apple skins, greens, legumes, roots, grains, and extra.
Nutritionally, these prebiotic fibers assist nourish and preserve wholesome intestine ranges of helpful micro organism exercise. Which is why many people are turning in the direction of prebiotic dietary supplements, akin to Efficiency Lab® Prebiotics.
For a lot of, taking a prebiotic complement is a completely new idea:
what precisely do prebiotics do?
when is the very best time to take prebiotics?
how lengthy does it take prebiotics to work? et cetera et cetera.
On this information on prebiotic dietary supplements, well reply these questions and extra.
However, first, to grasp tips on how to take prebiotics, we have to begin with the fundamentals
Be Consistent In Eating Foods With Probiotics
It is great if you can get your probiotics from natural sources of food, such as kimchi and yogurt. Remember that the most popular foods containing probiotics have been around for a long time , and people involved in studies that report benefits have been eating them for the majority of their lives.
Probiotic supplements provide a great boost, but you can never be sure exactly which strains of bacteria your body can benefit from the most. If you eat a diverse diet with a lot of different probiotic foods, you will be giving your body the wide variety of healthy bacteria that it needs.
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Should You Take Probiotics With Or Without Food
While the time of day may not matter too much, taking probiotics with meals can help ensure you reap the full benefits of the bacteria.
Research has shown that in order to maximize the benefits from probiotics, they must first survive the journey through the acidic environment of your gastrointestinal tract. This allows them to reach the small intestine and colonize the gut, which is the whole point of taking them.
Most research suggests taking probiotics either while you are eating or just before you start eating. This is when your stomach is least acidic, so it will maximize the survivability of the bacteria.
Another option is to take a delayed-release probiotic supplement. These are tablets or capsules that are designed to withstand the harsh environment of your stomach, enabling the bacteria to survive the passage through to your intestines.
The most effective form of time-release technology is BIO-tract. BIO-tract is a form of delayed-release tablet that uses patented technology to protect the probiotic bacteria from stomach acid for longer. These tablets are made of natural, high-grade raw ingredients and release their bacteria over 8-10 hours.
The probiotic that I recommend is the Balance ONE Probiotic. It uses BIO-tract technology to protect its bacteria from stomach acid, contains 15 billion CFUs of bacteria, has 12 probiotic strains, and is made in the USA. Its the only probiotic that I recommend for Candida overgrowth.
The Supplement Should Contain A Variety Of Different Strains Of Bacteria
If you are taking a probiotic supplement to improve immune health, it is generally recommended to take the supplement in the morning. This will help your body absorb the live and active cultures more effectively.
When choosing a probiotic supplement, make sure to choose one that is appropriate for your age and health needs. Probiotic supplements are not regulated by the FDA, so it is important to do your research before choosing a supplement. Talk to your doctor or a registered dietitian if you have any questions about probiotic supplements.
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Greatest Prebiotic And Probiotic Mixture
The immense well being benefits of probiotics have, in a surprisingly counterintuitive however well-documented approach, elevated probiotics in lots of circumstances as correct options to antibiotics. The overuse of which, within the meals manufacturing facility trade, has had a detrimental affect on public well being.
Nonetheless, for private well being, taking prebiotics together with probiotics might considerably enhance your intestinal well being, in addition to your cognitive, dietary, and athletic well being.
Listed below are the important thing prebiotics and probiotics to look out for:
Generally related to chicory root, a widely known meals supply of fiber, inulin and FOS are each soluble fibers with prebiotic properties. Structurally, inulin is a long-chain compound whereas FOS is short-chain.
The important thing benefit of inulin-FOS over reside probiotic strains is the combos resilience: inulin-FOS passes by way of the GI tract intact to selectively nourish Bifidobacterium bacterial strains within the colon. All inulin-type prebiotics are bifidogenic.
Human analysis has proven prebiotic inulin-FOS fibers able to shifting the Bifidobacteria distribution within the intestine from 20% to 71%, making inulin-FOS not solely a super prebiotic alternative however a wise fortifying meals additive to reinforce the dietary content material of your weight loss plan.
Bifidobacterium vs. Lactobacillus
Try Different Probiotics To Find The One That Works For You
Here is something Id like to share, that most supplement companies dont want you to know. While there are many probiotic strains, all of these strains can be organized into 3 categories. Meaning nearly every probiotic product can be classified into one of three categories:
Its not necessary to try lots of different probiotic formulations. However, if you want to achieve maximum probiotic diversity, I do recommend that you take one product from all three probiotic categories. In my experience this approach to probiotic therapy has made the difference between patients experiencing minimal results and impressive results.
Bottom line: Get off the probiotic merry-go round! For a powerful, therapeutic approach to probiotics, try my Probiotic Protocol.
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Improvement Of Gut Health And Gut Bacteria Occurs Progressively Not Instantaneously
Even so, research does suggest that the initial benefits of diet-influenced gut health improvements may be noticeable within 3-4 days. Though the main study of interest doesnt specifically look at prebiotic supplementation, a group of researchers did note that the gut microbiome can rapidly respond to altered diet, potentially facilitating the diversity of human dietary lifestyles.
Of course, the initial benefits noticeable within 3-4 days are just the beginning. Compounding over time with daily, consistent use, the benefits of prebiotics include chronic, long-term health advantages from improved gut health and comfort to a healthy immune system and sustained cognitive performance.
Prebiotics supplements and foods work better the longer you use them.
Probiotics vs. Prebiotics: Which is Better?
Probiotics work by introducing new good bacteria to your body, whereas prebiotics nourish the good bacteria already in your body.
In that sense, probiotic supplements, or probiotic-enhanced foods such as kombucha and yogurt, offer supplementary bacteria in whole formsor strains.
Probiotics are good for you however, they can be difficult to process and often tend to denature in the digestive system before implementing their health benefits.
…Not to mention that not all dietary and supplementary probiotics deliver the best strains for your microflora composition.