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Introduction

Probiotics have become an increasingly popular supplement in recent years, and for good reason. Research has uncovered numerous health benefits associated with these “good” bacteria that live in your gut. From improving digestive health to enhancing immunity and beyond, probiotics can have powerful effects on overall wellbeing.

In this article, we’ll explore some of the top ways probiotics can benefit your health. We’ll also cover the best food sources to help you get more probiotics in your diet. Whether you’re already taking a probiotic supplement or looking to increase your probiotic intake through food, read on to learn more!

What Are Probiotics?

Before diving into the health perks, let’s quickly cover what exactly probiotics are.

Probiotics are live microorganisms, typically bacteria, that provide health benefits when consumed. The World Health Organization defines them as “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host.”

Some of the most common strains of probiotic bacteria include:

• Lactobacillus
• Bifidobacterium
• Saccharomyces boulardii
• Streptococcus
• Bacillus

You can get probiotics from supplements, which contain concentrated amounts of probiotic bacteria. But you can also consume them through fermented foods like yogurt, kefir, sauerkraut, and kimchi, which contain smaller amounts that can add up.

Now let’s get into some of the top ways probiotics can benefit your health!

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Improved Digestive Health

One of the most researched benefits of probiotics is their impact on digestive health. The microorganisms help populate your gut microbiome, which is crucial for optimal digestion.

Specific digestive conditions that may improve with probiotic use include:

• Diarrhea
• Irritable bowel syndrome (IBS)
• Inflammatory bowel disease (IBD)
• Antibiotic-associated diarrhea
• Traveler’s diarrhea
• Acute infectious diarrhea
• Constipation
• Necrotizing enterocolitis (NEC) in preterm infants

Multiple reviews indicate probiotics can help reduce the duration of acute diarrhea by around one day on average. They also seem beneficial for preventing antibiotic-associated diarrhea.

For IBS, studies show certain strains like Bifidobacterium longum can reduce symptoms like abdominal pain, bloating, and bowel movement irregularities.

Probiotics are also emerging as a promising supplemental therapy for IBD, with some strains appearing to reduce ulcerative colitis symptoms.

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Enhanced Immunity

Given their influence over gut health, it’s not surprising that probiotics also benefit immune function.

Around 70% of your immune system lives in your gut! The intestinal lining serves as a barrier that filters out pathogens and other harmful compounds. Meanwhile, gut bacteria communicate with immune cells to regulate inflammatory responses.

Probiotics can enhance immunity in a few key ways:

• Strengthening gut barrier function to prevent “leaky gut”
• Increasing production of IgA, antibodies that help fight infections
• Reducing pro-inflammatory immune compounds like cytokines
• Boosting activity of natural killer cells and macrophages that target pathogens

Through these mechanisms, probiotics may help reduce susceptibility to certain viral infections, allergies, eczema, urinary tract infections, and vaginosis.

Certain strains like Lactobacillus rhamnosus GG and Bifidobacterium animalis have the strongest clinical research behind their immune benefits.

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Improved Mental Health

Fascinatingly, your gut health also affects your mental wellbeing. Communication goes both ways along the gut-brain axis.

A disrupted gut microbiome and increased intestinal permeability have been associated with anxiety, depression, and other mood issues in multiple human and animal studies.

Probiotics may help by:

• Reducing pro-inflammatory signaling between the gut and brain
• Increasing production of feel-good neurotransmitters like serotonin
• Regulating key hormones involved in stress response

Small clinical trials show certain strains can reduce symptoms of depression, anxiety, obsessive-compulsive disorder, and autism spectrum disorders.

Decreased Infection Risk in Infants

Probiotics may help reduce the risk of certain dangerous infections in infants.

Necrotizing enterocolitis (NEC) is a serious intestinal infection that often afflicts preterm babies. Multiple meta-analyses of clinical trials indicate probiotic supplements can lower NEC risk by around 50% in preterm infants.

Probiotics may also help prevent sepsis infections and respiratory tract infections. More research is still needed, but it’s an exciting area of preventive potential.

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Improved Cholesterol and Heart Health

High cholesterol is a major risk factor for heart disease. Some probiotics appear to modestly improve “bad” LDL cholesterol, total cholesterol, and triglyceride levels.

For example, one meta-analysis found probiotic supplements lowered LDL by 4 mg/dL and triglycerides by 7 mg/dL on average. Similar modest benefits have been shown for blood pressure.

While effects are relatively small, some researchers argue even slight improvements across a large population could significantly impact heart disease rates.

Other Potential Benefits

Here are a few other emerging health benefits associated with probiotics in preliminary research:

• Improved mineral absorption and bone health
• Vaginal health and reduced risk of bacterial vaginosis
• Reduced severity of allergies and eczema
• Lower risk of certain cancers
• Improved blood sugar regulation

More research is needed to confirm these associations. But the wide-ranging potential is exciting!

Best Probiotic Food Sources

Now that you know the many ways probiotics can boost your health, let’s look at some of the top food sources.

Here are some of the best foods for getting more probiotics into your diet:

Yogurt

Plain, unsweetened yogurt contains live cultures like S. thermophilus, L. bulgaricus, and L. acidophilus. Look for yogurts labelled as “live and active cultures.” The National Yogurt Association seal verifies the product contains significant amounts of live probiotic cultures.

Kefir

This fermented milk beverage has a creamy, drinkable yogurt texture. It provides a diverse mix of probiotic strains like Lactobacillus species, Leuconostoc, Acetobacter, and Streptococcus. Kefir contains as many as 50 different microorganisms compared to yogurt’s fewer than 10.

Sauerkraut

Made from fermented cabbage, sauerkraut is high in organic acids that support gut health. It also provides probiotics like L. brevis and Pediococcus. Be sure to choose unpasteurized versions, as pasteurization kills the live cultures.

Kimchi

A staple Korean side dish, kimchi is made by fermenting vegetables like napa cabbage, radish, and scallion. It supplies probiotics L. plantarum, Leuconostoc, and Weissella. As with sauerkraut, be sure to select raw, unpasteurized versions.

Miso

This traditional Japanese seasoning is made by fermenting soybeans, rice, or barley with koji. Miso provides probiotics like L. acidophilus, Saccharomyces, and L. plantarum. Again, choose unpasteurized miso to get active probiotic cultures.

Tempeh

A fermented soy product with a nutty, mushroom-like flavor, tempeh is a source of Bifidobacterium and other probiotics from the fermentation process. It also supplies prebiotics to help feed probiotics.

Pickles

Pickles made through traditional fermentation include cucumbers, green beans, and more. They supply probiotics like L. plantarum and L. mesenteroides. Make sure they’re truly fermented in brine, not just soaked in vinegar.

Buttermilk

Authentic buttermilk is the leftover liquid from making butter out of fermented cream. This tangy dairy beverage contains probiotics added during fermentation, mainly streptococci and lactobacilli. Commercial varieties are also cultured, but often heat-treated.

Some cheeses

Aged, fermented cheeses like gouda, cheddar, Parmesan, and Swiss contain live probiotic microorganisms. However, amounts can vary quite a bit depending on how long the cheese is aged.

Should You Take Probiotic Supplements?

While food sources provide smaller amounts of various probiotic strains, supplements offer a more concentrated, precise dose.

Fermented foods also contain other compounds and metabolites beyond probiotics that influence health. Complementing your diet with targeted probiotic supplements can help reap synergistic benefits.

Probiotic supplements may be especially useful:

• If you don’t consume fermented foods regularly
• To target specific strains related to your health needs
• When travelling abroad where food and water sanitation is questionable
• After taking antibiotics to restore gut microbiome balance

Speak to your healthcare provider to determine if probiotic supplements are right for you. They can help you choose efficacious strains and dosages based on your health status.

Conclusion

In summary, probiotics offer a wide spectrum of potential digestive, immune, mental, infant, cardiac, and other health benefits. Consuming fermented foods provides a dietary source of “good” bacteria and can complement targeted probiotic supplementation.

By nurturing a diversity of beneficial microbes in your gut microbiome, probiotics represent an impactful tool for enhancing whole-body health and wellness. Give them a try and see what they can do for you!

What has been your experience consuming probiotic foods or supplements? Let us know in the comments below. We’d love to hear from you!

Frequently Asked Questions

What are the benefits of taking probiotics?

Some key benefits of taking probiotics include improved digestion, enhanced immunity, better mental health, and reduced infection risk in infants. Probiotics may also help lower cholesterol and support heart health.

How much probiotics should you take daily?

There is no established daily recommended intake for probiotics. However, general guidelines say 1-10 billion CFUs per day is adequate for most healthy adults. Higher doses up to 100 billion CFUs are sometimes used therapeutically. Consult a healthcare provider for personalized dosage recommendations.

When should you take probiotics?

The best time to take probiotics is usually first thing in the morning on an empty stomach, about 20-30 minutes before eating breakfast. This helps the probiotics reach the intestines while they’re most empty and ready to be colonized. Probiotic effects may be diminished if taken right after a meal.

What foods are high in probiotics?

Some top probiotic foods include yogurt, kefir, sauerkraut, kimchi, miso, kombucha, some cheeses, and fermented pickles. Focus on raw, traditionally fermented versions for the highest probiotic content.

Are there any side effects or risks with probiotics?

Probiotics are generally safe, especially from foods. However, side effects can occasionally occur in some people and may include gas, bloating, and digestive discomfort. Probiotics could also increase risk of unhealthy overgrowth in immune-compromised people. As with any supplement, consult your healthcare provider before starting.