Probiotics have gained increasing attention over the years as a popular tool to restore and improve gut health. Through supplementation or the consumption of probiotic-rich foods, individuals can ingest these beneficial bacteria to help balance the gut microbiome, which has been linked as the cause of many chronic health conditions.
But what exactly are probiotics, and how do they improve gut health?
This article will explore the world of probiotics, their mechanism of action, potential side effects, who can benefit from their supplementation, and who should avoid them.
What Are Probiotics?
Probiotics are live microorganisms that, when administered in adequate amounts, provide health benefits to the host. They are beneficial bacteria or yeast that can help to restore the balance of the good and bad bacteria in the gastrointestinal tract that influence our immunity, digestion, and many other bodily functions.
You can find probiotics in fermented foods like yogurt or kefir, which have been shown to contain beneficial bacteria such as Lactobacillus spp. and Bifidobacterium spp.. They can also be taken in supplement form. When these beneficial microorganisms are consumed, they interact with existing gut flora and positively affect overall gut health.
How Do Probiotics Work?
Probiotics have six main mechanisms of action that allow them to confer benefits to gut health. This includes maintaining a healthy microbial balance, competing with harmful bacteria, producing bioactive substances, enhancing immune function, improving nutrient absorption, and regulating inflammation. We will explore each of these mechanisms in more detail below.
Maintaining Microbial Balance
The human digestive tract houses trillions of beneficial and harmful microorganisms. This delicate balance of bacteria is vital in proper digestion, nutrient absorption, and immune system function. Supplementing with probiotics can help restore the beneficial gut bacteria, promoting a balanced microbiome.
Research has demonstrated that gut dysbiosis, or an imbalance of the microbiomes in the digestive tract, can cause intestinal inflammation that may lead to gastrointestinal conditions like Irritable Bowel Syndrome (IBS).
Competing With Harmful Bacteria
Probiotics can compete with pathogenic, or harmful, bacteria in the digestive system for resources and attachment sites. This competition can prevent the attachment and proliferation of harmful bacteria in the digestive tract, reducing the risk of certain infections and other digestive issues.
For example, Lactobacillus spp. and Bifidobacterium spp. strains have been shown to reduce Escherichia coli infections in individuals with ulcerative colitis by modulating the immune system, reducing inflammation, and activating cells responsible for clearing gastrointestinal infections.
Producing Bioactive Substances
Probiotics produce certain bioactive substances that alter the microenvironment in the digestive tract. This includes short-chain fatty acids, bacteriocins, and organic acids.
Short-chain fatty acids have many health benefits, such as reducing inflammation, regulating the immune system, reducing obesity, preventing diabetes, reducing cancer risks, and protecting the cardiovascular system, liver, and brain.
Enhancing Immune Function
Research has demonstrated that most of the immune system resides in the gut. Therefore, one of the main mechanisms of action of probiotics is modulating the immune system. Certain strains of probiotics stimulate cells in the immune system that are present in the digestive tract, which can reduce inflammation and increase mucus production. This can enhance the body’s defense against infections.
Improving Nutrient Absorption
Some probiotics can support the digestion, absorption, and production of certain micronutrients. If you are struggling with getting proper nutrients in your diet, supplementing with probiotics may benefit you.
Lactobacillus spp. and Bifidobacterium spp. can produce B vitamins and vitamin K, and supplementation with these strains can help restore their levels. Other research has shown that Bacillus coagulans can improve protein absorption and utilization by the body.
Regulating Inflammation
Probiotics have a plethora of anti-inflammatory effects, which can assist in modulating the body’s inflammatory response. Research has demonstrated that the regulation of T cells and the balance between pro-and anti-inflammatory cytokines, or specialized immune messengers, is altered by probiotics and can assist with returning these inflammatory mechanisms down. Overall, this can result in reduced inflammation and an improvement in gastrointestinal symptoms.
In patients with IBS, probiotics can help reduce inflammation and resolve common symptoms of gas, bloating, diarrhea, and abdominal pain.
What Probiotic Is Right For Me?
It is important to note that different strains of bacteria confer varying benefits for gut health. For example, the probiotic strain Bacillus coagulans has been demonstrated to effectively relieve IBS symptoms, including bloating, abdominal pain, diarrhea, constipation, vomiting, and nausea. While research has shown that other strains like Lactobacillus reuterii, Lactobacillus rhamnosus, and Saccharomyces boulardi may be better at improving symptoms of dyspepsia, or acid reflux.
It is essential to discuss what probiotics might be right for you with your healthcare professional before starting supplementation so they can tailor your probiotic choice to your unique medical history and symptomatology.
Potential Side Effects
While probiotics are generally considered safe in healthy individuals, they may cause side effects, primarily upon initiation of supplementation. These side effects are usually mild and self-limited. Common side effects include digestive complaints like bloating, gas, and diarrhea.
If these side effects become persistent or severe, contact your healthcare provider immediately.
Who Shouldn’t Take Probiotics?
Although probiotics are generally safe, in individuals with compromised immune systems, probiotics can potentially lead to severe infections. There has been some research linking the use of probiotics to bacteremia and fungemia, potentially life-threatening infections.
If you have issues with your immune system, take immunosuppressive medications, or suffer from HIV/AIDS, it is crucial to check with your healthcare provider before starting any probiotic.
Conclusion
Probiotics offer a promising natural modality for restoring optimal gut function and health. These tiny microorganisms maintain appropriate microbial balance in the digestive tract, compete with harmful bacteria, produce bioactive substances, improve nutrient absorption, and regulate inflammation.
Although probiotics are generally safe, it is possible to experience mild gastrointestinal discomfort upon supplement initiation. Be sure to check with your doctor before starting probiotics, and for some individuals with immunocompromising conditions, probiotics may not be safe and can lead to severe infections. For most healthy individuals, probiotics are a great way to restore gut health and improve digestive complaints!
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