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Probiotics are living microorganisms, usually bacteria or yeast, that confer health benefits to the host, often by improving or restoring the gut flora.
Understanding the different types of probiotics can help you choose the right product for specific health needs.
Probiotics are categorized by the strain of bacteria or yeast they belong to, usually denoted by a combination of letters and numbers. However, they can also be divided into several groups based on their predominant species.
Lactobacillus probiotics
This is the most common type of probiotics. These bacteria are found in yogurt and other fermented foods. Lactobacillus species are recommended for general digestive health, lactose intolerance, and boosting the immune system. Each strain within the Lactobacillus species may serve different health benefits, so the specific strain used is important for targeted actions.
Bulgaricus)
This particular strain is used primarily in yogurt production. While it is not one of the dominant strains found in many probiotic supplements, Lactobacillus bulgaricus is still noted for helping with lactose digestion.
Lactobacillus casei
Lactobacillus casei is found in cheese and fermented vegetables. It helps keep the digestive tract healthy and is often added to dairy products to assist with probiotics' survival through the gastrointestinal tract.
Lactobacillus plantarum
The strain is found in fermented foods like sauerkraut, kimchi, and pickles, as well as in sourdough bread. This strain helps preserve food and is known for its ability to maintain a balanced gut environment. It may help with inflammatory conditions and promote gut health.
Lactobacillus rhamnosus
This strain is found in many probiotic supplements and dairy products. It helps prevent diarrhea, particularly antibiotic-related types and some strains of L. rhamnosus (GR1 and RC7). These are renowned for promoting urinary and vaginal health in addition to gut health.
Lactobacillus acidophilus
This iconic strain is perhaps the most recognized Lactobacillus, commonly used in yogurt and supplement products. It helps maintain the balance of gut bacteria, particularly in acidic environments. This strain is one of the most widely used in probiotic supplements, often paired with other strains for synergistic effects.
Streptococcus thermophilus
This strain is used in yogurt and cheese production, helping to digest lactose and potentially easing lactose intolerance symptoms.
Bifidobacterium probiotics
This species group comprises bacteria that are commonly found in the intestines of healthy infants and adults. These strains are particularly important for colonizing the gut and maintaining long-term gut health. Bifidobacterium probiotics are often combined with Lactobacillus strains in probiotic formulations to enhance their effectiveness.
Bifidobacterium bifidum
This strain helps break down complex carbohydrates, fibers, and proteins in the gut. This particular strain works synergistically with Lactobacillus to inhibit pathogenic bacteria and support immune function.
Bifidobacterium breve
This strain is found in yogurt and other dairy products. It prevents infections by producing substances that inhibit harmful bacteria.
Bifidobacterium longum
This strain is hardy and can survive in various environments, making it resilient to probiotic treatments. It helps maintain gut health by preventing the colonization of harmful bacteria and producing essential vitamins like B12 and K.
Bifidobacterium infantis
This strain is primarily found in breast milk and helps infants establish healthy gut flora. It may help alleviate digestive issues like constipation and colic in infants while supporting their developing immune systems. It is also present in fermented foods like kefir and yogurt.
Saccharomyces boulardii
This is the only yeast probiotic commonly used to improve gastrointestinal health. It is resistant to antibiotics, making it useful for preventing antibiotic-associated diarrhea.
Probiotics are versatile and can be consumed through various mediums, each with different advantages and usage recommendations.
Probiotic supplements
Probiotic supplements are available in various forms, including capsules, tablets, powders, and liquids. They provide a concentrated dose of specific probiotic strains for targeted health benefits. It is advisable to take them at the same time every day to establish a consistent routine. This helps improve adherence and effectiveness.
Fermented foods
Fermented foods provide a natural and flavorful way to incorporate probiotics into the diet. This is because they are rich in beneficial bacteria and can be a more enjoyable way to consume probiotics for those who prefer food-based sources over supplements. They should be consumed regularly to maintain gut health. Daily intake is generally recommended for best results.
Probiotic-enhanced foods
These foods include yogurts, smoothies, and protein powders that are specifically enriched with probiotic cultures. These are typically thick, creamy, or liquidy foods, often yogurts or smoothies, but can also include other foods like cereals or snacks. Enhanced foods should be consumed consistently to ensure a reliable intake of probiotics. Daily consumption is recommended, particularly when aiming for specific health benefits.
Prebiotic fiber foods
Prebiotics are not the same as probiotics; they are fibers that help nourish and support the growth of probiotics already present in the gut. These foods are often found in conjunction with probiotics in supplements and certain fermented foods. Foods rich in prebiotic fiber include fruits, vegetables, whole grains, and legumes. These should be consumed regularly to support a healthy gut microbiome and optimize probiotic effectiveness.
Probiotic drinks
These drinks include kefir, kombucha, and other fermented beverages. They offer a hydrating and often effervescent way to consume probiotics. These drinks can be a refreshing addition to meals or snacks and are especially popular for those looking for a dairy-free option (in the case of water kefir). They should be consumed according to personal tolerance and preference, ideally daily.
Probiotics have multiple benefits backed by scientific research and clinical evidence, primarily due to their ability to modulate gut microbiota.
Gut health
Probiotics are well-known for their ability to alleviate various digestive disorders. These include irritable bowel syndrome, inflammatory bowel disease, and antibiotic-associated diarrhea. They achieve this by restoring the natural balance of gut bacteria.
Immune system support
Probiotics can enhance the immune response by promoting the activity of immune cells such as CD4+ T-lymphocytes and regulatory T cells (Tregs). These are critical for developing adaptive immunity and helping the body remember and fight off pathogens more effectively. They strengthen the gut barrier function, making it more difficult for pathogens to cross into the bloodstream.
Vaginal and urinary health
The probiotics help maintain the natural balance of bacteria and yeast in the urogenital tract. This can help prevent the overgrowth of harmful organisms like Candida or Clostridium, which cause yeast infections. They help reduce the incidence of bacterial infections in the urinary tract, such as cystitis.
Support for mental health
Some research suggests that probiotics may influence mental health by producing neurotransmitters like serotonin and gamma-aminobutyric acid (GABA). These neurotransmitters play critical roles in mood regulation. The gut-brain axis is the biological pathway through which probiotics may affect mental health.
Skin health
Certain strains of probiotics can improve skin conditions like acne, eczema, and rosacea. This is done by reducing inflammation or by helping to restore the skin's natural microbiome. Probiotics may also support wound healing and reduce the severity of allergic skin reactions.
Weight management
Some probiotics may aid in weight loss or help prevent weight gain by regulating appetite hormones, enhancing fat storage, and improving metabolic function. They may inhibit the absorption of dietary fat and promote the excretion of excess fat rather than storage.
Proper storage of probiotics is essential to maintain their efficacy, as they are live microorganisms sensitive to environmental conditions.
Refrigeration
Many probiotic strains, like Lactobacillus and Bifidobacterium, are sensitive to heat and thrive when stored at temperatures between 35°F and 45°F (2°C to 7°C). Always check the product label for specific storage recommendations, as some may require more stringent refrigeration.
Room temperature storage
Some shelf-stable probiotics, like Saccharomyces boulardii, can be stored at room temperature. This is because these strains can form spores that are more resilient to environmental changes. Still, these should be kept in a cool, dry place away from direct sunlight and heat.
Humidity control
Moisture can activate probiotics and precede their expiration. This can even happen in the course of a single day and prevent them from functioning. It is important to keep the container tightly sealed to prevent moisture from entering.
Original packaging
Probiotics should be stored in the original packaging, which is often designed to protect them from light, air, and moisture. Many probiotic manufacturers use blisters and amber glass containers specifically to shield probiotics from light exposure.
Transport
During transport, keep them insulated from heat sources. For example, if the transport involves travel at higher temperatures, consider placing the products in a cooler with ice packs to maintain a stable environment.
A1: Probiotics can deliver some relief from certain conditions like IBS, IBD, and antibiotic-associated diarrhea. Nonetheless, they are not considered standalone treatments for diseases.
A2: Cooking or heating food can kill probiotics, eliminating their beneficial effects. It’s best to consume probiotic-rich foods raw or gently heated to preserve their live cultures.
A3: Probiotics are generally safe for most people. Mild side effects like gas, bloating, and minor digestive issues can sometimes occur, especially when first starting a regimen. These symptoms usually subside within a few days to a week as the body adjusts.
A4: Improved digestion, regular bowel movements, enhanced energy levels, and a stronger immune response are signs that probiotics are working. Additionally, clearer skin and better vaginal and urinary health may also indicate effectiveness.
