More and more evidence shows that the gut microbiota may play an important role in the development of obesity, obesity-associated inflammation and insulin resistance. Obesity and Type 2 diabetes are associated with changes in gut microbiota. Several studies describe differences between the microbiota of lean individuals and those who are obese. The potential for using probiotics in weight management and obesity and diabetes prevention is exciting.
Many studies have shown that probiotics reduce diarrhea associated with taking antibiotics in both adults and children. In fact, it is common for physicians and pharmacists to recommend eating a probiotic-fortified yogurt every day during a course of antibiotics to prevent diarrhea. More research is needed to determine which probiotics are associated with the greatest effect for specific antibiotics.
Today, most of the Japanese population begins the day with a warm bowl of miso soup, believed to stimulate the digestive system and energize the body. Made from fermented soybeans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup. The fermentation process can take anywhere from a few days to a couple of years to complete, and the end result is a red, white or dark brown paste with a buttery texture.
Myriad factors – antibiotics, diet, stress, and age, among them – affect the balance of diverse microbes present in your gut. While you can replenish your gut bacteria by eating well and incorporating natural probiotics (ex. yogurt and kefir) into a healthy diet, these processes can take weeks or months; taking a regular probiotic is an easy and effective way to ensure your gut (and immune system) stays healthy, always.
Unless you know that your body is lacking in a particular type of probiotic, you should just look for broad-spectrum probiotics that contain a mix of different strains of bacteria, Warren says: "We have billions of bacteria in our gut, so by taking a supplement with a range of different strains, you will ensure you are not overdoing or missing one type." Keatley also stresses the importance of finding a supplement with a diversity of bacteria strains to keep overgrowth of any one strain in check. "Providing too much of an advantage to one strain of probiotic may push out another strain we didn't know was important until it's too late," she points out.
The intestinal tract is the organ in the body that digests and absorbs food. It is populated by trillions of bacteria that are required for keeping the body healthy. These bacteria can be affected by a number of aspects including antibiotic use, a diet low in fibre, fruit and vegetables and infective diarrhoea. When this occurs, probiotics can help to reset the balance.
More precisely, sauerkraut contains the bacteria Leuconostoc mesenteroides, Lactobacillus plantarum, Pediococcus pentosaceus, and Lactobacillus brevis, Leuconostoc citreum, Leuconostoc argentinum, Lactobacillus paraplantarum, Lactobacillus coryniformis, and Weissella sp. Kimchi contains the bacteria Leuconostoc spp, Weissella spp, and Lactobacillus spp. Pao cai contains L. pentosus, L. plantarum , Leuconostoc mesenteroides , L. brevis, L. lactis , L. fermentum. A list of many other bacteria found in several Asian fermented fruits and vegetables is also available. Kefir contains Lactobacillus acidophilus, Bifidobacterium bifidum, Streptococcus thermophilus, Lactobacillus delbrueckii subsp. bulgaricus, Lactobacillus helveticus, Lactobacillus kefiranofaciens, Lactococcus lactis, and Leuconostoc species. Buttermilk contains either Lactococcus lactis or Lactobacillus bulgaricus.
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“Bifidobacterium is a type of probiotic well known for its antibacterial abilities and vaginal health help,” says Kristin Gustashaw, MS, RDN, an advanced clinical dietitian at Rush University Medical Center in Chicago. “Like Lactobacillus, it helps boost your immune system. It also improves the absorption of iron, calcium, magnesium, and zinc. Align is a good supplement that contains Bifidobacterium.” As an added bonus, it may even enhance your mood; Bifidobacterium makes the list of the best supplements for depression.
Probiotics also play an important role in maintaining vaginal health. They do so by helping maintain a slightly acidic environment within the vagina, and this helps to reduce the overgrowth of bacteria that might otherwise prove harmful. This is particularly important as there are a variety common events that can negatively affect the vaginal environment including the use of antibiotics, oral contraceptives, and even spermicides.
Non-dairy sources of probiotics include miso, tempeh, kimchi, and sauerkraut. Miso is a savory, nutty paste made from fermented soybeans. It's extremely versatile and a lovely addition to soups, marinades, vegetables, and dressings, like this Miso Citrus Vinaigrette. If you're not familiar with tempeh (aka tofu's counterpart), it is comprised of fermented soybeans that are packed into cakes. Tempeh makes a great alternative to meat in sandwiches, stir-fries, and curries.
But other research, especially in healthy adults, shows little benefit from taking probiotics. And in fact, it may even introduce new symptoms: One small study of 30 subjects, published in the journal Clinical and Translational Gastroenterology, showed that taking a lot of probiotics can result in symptoms like brain fog and bloating in those using them for GI complaints.
Step No. 1 is consume more sour foods — it’s the top way probiotics benefits can be accessed. Embrace what I call “the power of sour” with sour foods like apple cider vinegar and fermented vegetables. They contain some probiotics, but also they contain certain types of acids like gluconic acid and acetic acid, healthy acids that support the function of probiotics (even functioning like prebiotics in some cases).
What's nice about supplement company Care/of is that it allows you to design personalized daily vitamin and supplement packs containing everything you need, including probiotics. Its vegan, gluten-free probiotic formula has one billion lactobacillus acidophilus and four billion bifidobacterium lactis per dose, popular strains thought to help promote digestive and immune health.
If you have an immune system problem or another serious health condition, you may have a greater chance of issues. Some reports have linked probiotics to serious infections and other side effects. The people most likely to have trouble are those with immune system problems, people who've had surgery, and others who are critically ill. Don't take probiotics if you have any of those issues.
Since the effects of individual bacteria strains vary, the first thing to consider when choosing a probiotic supplement is the reason you are taking it. Certain strains, for example, may help with weight loss, lower cholesterol or reduce allergy symptoms, while others have been shown to help with digestive issues, such as diarrhea from antibiotics and irritable bowel syndrome. The uses and evidence for various strains are summarized in a reference table in the Probiotic Supplements Review (be aware that certain strains should be avoided by people with milk allergies or people taking certain medications).
Though capsules are ideal for quick, convenient consumption, powdered products are a great choice for anyone who wants to mix their probiotics with shakes or smoothies. The Hyperbiotics Organic Prebiotic Powder is a totally taste-free prebiotic powder that has inulin, FOS, resistant starch, and dietary fiber to help keep your gut health in line. Unlike probiotics, prebiotics works to nourish and grow the bacteria that is already in your body. This supplement also has acacia fiber, which is said to help suppress appetite and reduce gas and bloating. You can take between one and three scoops of powder a day, depending on how much microbial support you’re looking for. Each container comes with 375 grams or roughly 54 servings, and it doesn’t need to be refrigerated.
The above line of probiotics is also a favorite of Engelman. "I like Nerium International's new Prolistic Pre & Probiotic Plus Vitamins ($45) because it combines prebiotics, probiotics, and vitamins," Engelman explains. "It supports overall health while targeting digestive function. It contains two types of prebiotics and two strains of probiotics to help enhance levels of beneficial microflora and balance levels of healthy bacteria in the digestive system. Additionally, it contains B vitamins, vitamin C, and vitamin D, which work to enhance the body's immune system and support natural energy production."
Stability and organism types — Some probiotic strains need to be kept cold in order to preserve their potency. This applies to their production, transport, storage and sales. Others are shelf-stable and don’t require refrigeration. Unfortunately, most refrigerated probiotics never make it past the stomach because they aren’t stable. Instead, look for a shelf-stable product that contains soil-based organisms.
Secondly, probiotics must have undergone controlled evaluation to document health benefits in the target host. Only products that contain live organisms shown in reproducible human studies to confer a health benefit can actually claim to be probiotic. The correct definition of health benefit, backed with solid scientific evidence, is a strong element for the proper identification and assessment of the effect of a probiotic. This aspect represents a major challenge for scientific and industrial investigations because several difficulties arise, such as variability in the site for probiotic use (oral, vaginal, intestinal) and mode of application.
Literally the best thing you can get for your body! I was having bad stomach problems and it vanished after two days of taking these regularly. Keep in mind that if you are putting junk into your body, you need good bacteria in your gut. It's crucial, roughly 80% of your immune system originates from your digestive tract. This WILL help you get your health back in order.
^ Altenhoefer, Artur; Oswald, Sibylle; Sonnenborn, Ulrich; Enders, Corinne; Schulze, Juergen; Hacker, Joerg; Oelschlaeger, Tobias A (April 2004). "The probiotic Escherichia coli strain Nissle 1917 interferes with invasion of human intestinal epithelial cells by different enteroinvasive bacterial pathogens". FEMS Immunology & Medical Microbiology. 40 (3): 223–229. doi:10.1016/S0928-8244(03)00368-7.
BlueBiotics is a good product to start with and then evaluate from there. The cold is actually good for probiotics as freezing them extends the life of the cultures. Companies who freeze dry their probiotics (which if I’m not mistaken, each of these companies do), but having them shipped in very high temperatures can and does kill probiotic microorganisms so it’s definitely a concern. Ideally, it’s better to stock up during the winter so that you don’t have your product stuck in the back of a hot truck before it gets to you.
Hi Elaine - Most probiotics sold in pill form are dried in a way which keeps them in a dormant yet still viable state, coming "back to life" once exposed to water/nutrients. Although this helps to preserve them, it is not a guarantee that all will survive. If exposed to moisture or excessive heat during storage, they can become non-viable. This is why ConsumerLab.com tests probiotic supplements to determine how many viable cells they contain (see the results here: https://www.consumerlab.com/reviews/_/probiotics/#results). For more information about this and withstanding stomach acid, see the "What to Consider When Buying" section of the Probiotics Review (https://www.consumerlab.com/reviews/_/probiotics/#buying), and this CL Answer: https://www.consumerlab.com/answers/_/probiotics_enteric_coating/.
If you want to take advantage of the benefits of probiotics and you also want to make sure the beneficial bacteria you already have is optimized to its full potential, supplement your probiotic regimen with Prebiotin. A trained microbiologist cannot tell you which probiotics are the best ones to choose, so why try to do something you are not trained to do? Eat lots of foods with prebiotics in them and take a prebiotic supplement like Prebiotin. It’s the best thing you can do to maximize the benefits of both prebiotics and probiotics on the bacteria in your gut, and your overall good gut health.
Officials in the E.U., where supplements are more heavily regulated than in the U.S., haven't authorized the use of the word probiotic to back any health claim. The only approved use related to microorganisms is "live yogurt cultures and improved lactose digestion." It can all feel like, well, a punch to the gut. So we asked scientists at the forefront of probiotic research to help us separate fact from hype, and pros...from cons. Here's what you need to know.