by | May 30, 2024 | Healthy Living
What Are Probiotics?
Summertime is ideal for enjoying fresh produce, including fruits and veggies that benefit our bodies. The saying “An apple a day keeps the doctor away” holds true when considering the nutritional value of apples and other superfoods. We often hear about the benefits of probiotics and see “live active cultures” labels on yogurt and kefir. But what are probiotics, and do fermented foods contain them?
What Is a Probiotic?
According to the FAO and WHO, a ‘probiotic’ is a “live microorganism that, when administered in adequate amounts, confers a health benefit on the host.” Probiotics help balance gut bacteria and come in the form of strains of bacteria and yeasts found in foods and supplements. The International Scientific Association for Probiotics and Prebiotics states that only strains tested and proven in randomized controlled trials (RCTs) meet the definition of true probiotics. RCTs require rigorous evidence to support health claims, and each strain undergoes genome testing to verify its species.
Probiotics are measured in Colony Forming Units (CFUs) and should be labeled with genus, species, and subspecies. The health benefits are strain-specific, so selecting the right probiotic is crucial. While you can buy probiotics, supplements aren’t as closely regulated as FDA-approved medicines, so quality and ingredient consistency can vary.
Characteristics of Probiotic Foods:
- Safety
- Documented health benefits
- Live microbes at consumption
- Effective microbial levels
- Scientifically defined strains
- Available DNA sequences
Probiotics don’t stay in the gut long-term, and only 10-30% survive the GI tract, so regular consumption is beneficial.
What Is My Microbiome?
Your microbiome includes all unique microbiota in your gut’s lining, impacting systems from the heart to the brain, immune, and endocrine systems. It aids digestion, synthesizes vitamins, protects the intestinal lining, and prevents harmful bacteria entry. The microbiome also boosts the immune system and helps recycle bile. Research suggests links between the microbiome and inflammation, mood, mental acuity, fatigue, and metabolism.
The Human Microbiome Project (2007-2016) advanced our understanding of microbiota and their health impacts. Eating a diet rich in fiber and varied proteins, grains, fruits, and vegetables helps maintain a healthy gut microbiome. Some fibrous foods provide prebiotics, crucial for feeding gut bacteria. Polyphenol-rich foods like berries, plums, avocados, apples, nuts, seeds, and dark chocolate also support gut health.
Do Fermented Foods Contain Probiotics?
Not all fermented foods naturally contain probiotics, though some may have added strains. Commercial yogurt and certain milk types are exceptions, as they include documented health-beneficial strains with measurable CFUs. Fermentation uses enzymes to alter food, but it doesn’t produce recognized probiotics. Fermented foods contain undefined microbes and don’t require live microbes at consumption. Processes like baking and heating can kill any present probiotics.
Fermented foods, while healthy, should not be relied on as probiotic sources. They can increase nutrients, aid digestion, and create beneficial bioactive compounds. However, consumers should understand the difference between fermented foods and those with verified probiotics.
Can I Mix My Antibiotic with a Probiotic?
Yes, if you’re healthy. Antibiotics can damage the microbiome by killing beneficial bacteria, potentially reducing diversity. Taking probiotics during antibiotics can help maintain beneficial bacteria levels. Specific probiotics can also increase short-chain fatty acids, lowering intestinal pH and preventing harmful bacteria growth.
Can Probiotics Help Other Health Conditions?
Research links gut microbiota to diseases like obesity, asthma, Type 2 diabetes, allergies, depression, and more. Probiotics are often used to alleviate gas, bloating, and constipation, though they may initially cause gassiness. According to the NIH, probiotics are crucial in treating liver disease, diarrhea, and gastroenteritis. They also have antioxidative properties, support programmed cell death, and inhibit tumor growth.
What Are Some Risks of Taking Probiotics?
Probiotics can impact health, so careful consideration is needed. Most probiotics avoid FDA approval guidelines, and quality can vary. Those with compromised immune systems should be cautious, as probiotics may contain harmful substances or antibiotic-resistant genes.
Research is ongoing, but it’s essential to select tested strains with proven benefits. While supplements are convenient, obtaining probiotics from functional foods is preferable for overall health benefits.
