Written By: Sarah Jellinek; SLU Dietetic Intern
Tis the season when a wave of illness sweeps through, and I find myself gearing up for my annual bout with sinus infections. In the midst of preparing for my anticipated round of Augmentin, I've come to realize the crucial role of maintaining a healthy gut microbiome, especially as antibiotics take their toll. Boosting your intake of probiotics this time of year can not only nurture your gut’s microflora but also accelerate your recovery after a round of antibiotics, leaving you feeling revitalized in no time.
As probiotics remain a hot topic in the realm of nutrition and wellness, it's important to stay wary of any misinformation you may come across (such as your second cousin's latest Facebook post on the newest life-changing supplement she is taking). Despite many erroneous claims, there is substantial evidence of the beneficial health effects probiotics have on gut health. These tiny microorganisms play a significant role in maintaining a balanced digestive system, and their benefits extend beyond the confines of the stomach. In this blog post, we'll delve into the fascinating world of probiotics – what they are, why they're beneficial, dispelling myths about supplements, and discovering rich sources of probiotics in everyday foods.
Understanding Probiotics: Tiny Guardians of Gut Health
The International Scientific Association for Probiotics and Prebiotics defines probiotics as “live microorganisms (primarily bacteria and yeast) that, when administered in adequate amounts, confer a health benefit on the host”. Found naturally in the human body, they play a crucial role in maintaining a healthy balance of microflora in the digestive system. While some bacteria are harmful, others, like probiotics, are essential for optimal digestion, nutrient absorption, and immune system support. Common probiotics found in the large intestine include Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus.
The live nature of probiotics is crucial for their maximum health effects.
To have a lasting impact on the gut microbiome, probiotics must be able to colonize and thrive in the intestines, hence why their live nature is so important. Live probiotics can establish themselves in the gut, influencing the composition and functionality of the existing microbial community. This colonization is essential for the sustained health effects of probiotics.
Probiotics often work by fermenting dietary fibers and producing beneficial metabolites, such as short-chain fatty acids (SCFAs). These metabolic activities contribute to a healthy gut environment
and have systemic effects on the body. Live probiotics are required for these fermentation processes to occur.
Once ingested, probiotics face various challenges as they pass through the acidic environment of the stomach and encounter digestive enzymes. Only live probiotics with sufficient viability can survive this journey to reach the intestines, where they can exert their beneficial effects. This is why consuming probiotics in their live form ensures their intended functions and provides maximum health benefits to the host.
Why Probiotics Are Good for You and the Gut-Brain Connection
Probiotics are known to enhance immune function, ward off harmful bacteria, and alleviate digestive issues such as antibiotic-associated diarrhea and irritable bowel syndrome (IBS).
Antibiotic-Associated Diarrhea
Antibiotics can disrupt the intestinal microbiome, leading to issues like osmotic diarrhea and increased susceptibility to infections. About 30% of antibiotic users may experience antibiotic-associated diarrhea (AAD). Inpatients are at a higher risk, especially those below 2 years and above 65 years. Specific antibiotics, like erythromycin and penicillin, are more associated with AAD. Meta-analyses show that certain probiotics can reduce AAD risk by 51%, but effectiveness depends on factors like antibiotic type, probiotic strain, age group, and care setting. Positive associations between probiotics and reduced AAD risk are found in those aged 18 to 64. Evidence suggests starting probiotic treatment with Lactobacillus rhamnosus or Saccharomyces boulardii within 2 days of the first antibiotic dose helps reduce AAD risk in those aged 18 to 64, but not in elderly adults. No evidence supports greater benefits with multiple probiotic strains.
Irritable Bowel Syndrome (IBS)
Irritable bowel syndrome (IBS), a common gastrointestinal disorder with symptoms like abdominal pain and bloating, may involve imbalances in intestinal microbiota and stress. Elevated proinflammatory bacteria and reduced levels of beneficial Lactobacillus and Bifidobacterium are observed in IBS. Probiotic products, containing these bacteria, show promise in restoring microbial balance and managing IBS symptoms. Multiple meta-analyses demonstrate a positive, albeit modest, effect of probiotics on IBS. For example, a meta-analysis of 23 randomized controlled trials revealed a 21% reduction in the risk of persistent or unimproved IBS symptoms with probiotics. Various probiotic species and strains benefit many IBS symptoms, including abdominal pain, bloating, and flatulence, with multi-strain probiotics showing superiority. A recent systematic review of 35 trials found multi-strain probiotics more effective in reducing symptoms and enhancing quality of life. While evidence suggests a potential benefit of probiotics in alleviating IBS symptoms, further high-quality clinical trials are needed. Specific considerations, such as optimal strain, dose, treatment duration, and IBS subtype, require confirmation for effective probiotic intervention in IBS management.
The Gut-Brain Connection
The benefits of probiotics go beyond their impact on digestion, reaching into the domain of mental health through a connection known as the "gut-brain axis." Emerging research highlights a strong interplay between the gut and the brain, revealing that the health of the gastrointestinal system can profoundly affect mental well-being.
Probiotics, which we know are beneficial bacteria, play a crucial role in this connection. They contribute to mental health by influencing the production of neurotransmitters, which are chemical messengers that transmit signals between nerve cells in the brain. Probiotics can modulate the levels of neurotransmitters such as serotonin, gamma-aminobutyric acid (GABA), and dopamine. These neurotransmitters are key players in regulating mood, emotions, and stress responses. Moreover, probiotics have been shown to have anti-inflammatory effects. Chronic inflammation is increasingly recognized as a contributing factor to various mental health conditions, including stress, anxiety, and depression. By reducing inflammation in the gut, probiotics may have a positive impact on mental health, potentially alleviating symptoms associated with these conditions.
The influence of probiotics on the gut-brain axis suggests that maintaining a healthy balance of gut bacteria could contribute to improved mental well-being. While the field is still evolving, this connection opens up new avenues for understanding and potentially treating mental health issues through interventions targeting the gut microbiome.
Busting Myths About Probiotic Supplements
Myth 1: Supplements Over Food Sources
The notion that probiotic supplements are inherently superior to probiotic-rich foods is a myth. While supplements can be beneficial, they are not universally better. Probiotic-rich foods offer a diverse array of strains that work synergistically to support gut health, whereas supplements may only contain a limited number of strains. Moreover, the complex matrix of nutrients in food enhances the survival and effectiveness of probiotics during digestion. The wide variety of strains found in food sources also contributes to a more balanced and comprehensive approach to supporting overall health. Considering both dietary sources and supplements can provide a more holistic and effective strategy for maintaining a healthy gut.
Myth 2: More is Always Better
While incorporating a diverse range of probiotics into one's diet can be beneficial, the idea that "more is always better" doesn't necessarily hold true. Exceeding recommended probiotic doses may not amplify their positive effects and, in some cases, could even lead to adverse reactions. The effectiveness of probiotics is often strain-specific, and the body may not derive additional benefits from excessive amounts. Instead, moderation is key when it comes to probiotic intake. It's advisable to follow recommended dosages to ensure a balanced and beneficial impact on overall health.
Myth 3: Probiotics Survive Indefinitely
Probiotics are living organisms, and like any living entity, they have a limited shelf life. The belief that probiotics survive indefinitely is a misconception. Paying attention to expiration dates and adhering to storage recommendations is crucial to ensure the viability and efficacy of the probiotic supplement if you choose to take one. Factors such as exposure to light, heat, and moisture can affect the stability of probiotics over time. To maximize their benefits, consumers should be diligent in checking expiration dates and storing probiotics according to the manufacturer's instructions. This ensures that the live cultures in the supplement remain viable and capable of providing the intended health benefits.
Probiotic Food Sources
Intrigued by the wonders of probiotics, you might now be curious where to discover these microbial gems. Fear not, for here are five common food sources where you can find them.
● Yogurt: A classic probiotic-rich food, yogurt contains live cultures like Lactobacillus and Bifidobacterium.
● Sauerkraut: Fermented cabbage is not only a tangy addition to meals but also a source of probiotics like Lactobacillus.
● Kefir: A fermented milk drink, kefir is packed with probiotics and may be more potent than yogurt.
● Kimchi: A staple in Korean cuisine, kimchi is a spicy fermented vegetable dish rich in probiotics.
● Miso: A traditional Japanese seasoning, miso is made by fermenting soybeans with salt and koji, providing a concentrated source of probiotics.
● Kombucha: Kombucha tea is a vinegar-tasting fermented drink made with black or green tea, sugar, bacteria, and yeast.
Cultivating Gut Health on a Budget
Enhancing your diet with probiotics doesn't have to break the bank. Choose cost-effective, readily available sources, and explore the option of crafting your own fermented foods at home for a budget-friendly version. It's crucial to recognize that probiotics are just one element of a balanced lifestyle. As you navigate the grocery store aisles during this time of year, consider these wallet-friendly, gut-friendly choices. Take a mindful step toward a healthier holiday season, remembering that well-being is a holistic journey.
Resources:
1. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems
2. Probiotics - Health Professional Fact Sheet
5. Miso: A traditional nutritious & health‐endorsing fermented product - PMC
6. Kefir and Its Biological Activities - PMC
7. Huberman Lab: How to Enhance Your Gut Microbiome for Brain & Overall Health
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