Not all bacteria are harmful. On the contrary, some of them are actually helpful and important in the context of our health and wellbeing.
You may have heard of the gut microbiome, as this term has been gaining a lot more traction in the media more recent years. The gut microbiome is made up of both 'bad' and 'good' bacteria, and the balance is the determinant of your gut health. While bad bacteria like toxins need to be gotten rid of, you actually have to maintain a good community of good bacteria. Any alterations may lead to diseases and gastrointestinal disorders. [2]
Probiotics is the term referring to these good microorganisms that live within the gut and provide health benefits. Probiotics are different from prebiotics, dietary fibres, a food source for the beneficial bacteria in the gut [3]. The most common and well-studied genera of probiotics include [4]:
Lactobacillus:
Produce lactase - an enzyme responsible for the breakdown of lactose (milk sugar)
Produce lactic acid, which helps kill off harmful bacteria and improves the absorption of minerals
Are naturally found in the mouth, small intestine, and vagina
Bifidobacterium:
Boost the immune system
Prevent the growth of bad bacteria
Aid in the breakdown of nutrients for better absorption
Each genus has various species, and each species has either one strain or multiple strains. Studies have shown that multi-strain probiotics are more effective and result in more significant effects than mono-strain probiotics [1]. However, each type of probiotics exerts distinct effects and benefits on the body, so you should choose the right products according to your health conditions. You should find the information about the genus, the species, and the type of strain on the product labels.
In general, probiotics can be obtained through the intake of fermented foods (i.e., kimchi, kombucha, miso, tempeh), cultured milk/ dairy products (i.e., yogurt, kefir), and probiotic supplements. Probiotics can also be found in skincare products and children's facial creams.
Benefits:
Maintain a healthy balance of gut microbiome: When you take antibiotics or other medications, helpful bacteria can be accidentally wiped out along with the target bad bacteria. In such cases, probiotics can be a solution to help replace the good bacteria that were killed off, prevent the overgrowth of bad bacteria, and bring back the balance of the gut microbiome. This will lower the risk of infection or other digestive diseases caused by the overpopulation of bad bacteria or the imbalance of gut microbiota [4]
Potentially help treat or prevent gastrointestinal disorders: Some bacteria species improve gut barrier function for better digestion and nutrient absorption. Probiotics can also increase bowel movement for excretion [2]. In a systematic review, 7 out of 11 studies showed that the condition of patients with irritable bowel syndrome (such as bloating, diarrhea, constipation, and abdominal pain) can be improved after taking probiotic supplements for more than 8 weeks [1].
Regulate immune response and initiate anti-pathogenic activities to provide protection against external pathogenic microorganisms [2]:
produce short-chain fatty acids (SCFAs) that are important for maintaining an optimal/appropriate pH in the lumen and possess anti-inflammatory effects; they also enhance the immune system and help the gut form a more substantial barrier against harmful substances [3].
produce anti-pathogenic compounds that promote cell death of the ingested pathogens;
create competition for food with the ingested pathogens and prevent them from being activated
Helpful in preventing overweight and obesity by inhibiting the increase in fat tissue. Due to this, the secretion of leptin, a satiety hormone, decreases and lowers the risk of developing leptin resistance [2]
Protect the urogenital system by preventing the overgrowth of pathogenic bacteria [2]. For example, yeast overgrowth in the vagina caused by antibiotics can lead to yeast infection and inflammation in the vagina. However, probiotics help balance the vaginal microbial flora and lower the yeast levels to a healthy amount [4].
Improve skin health: Oral and topical probiotic products help strengthen the skin barrier and retain hydration to relieve certain skin conditions such as rosacea, dryness, and irritation. Probiotics are also believed to prevent acne development by producing antibacterial proteins that inhibit P. acnes (acne-causing bacteria), reduce inflammation, and produce healthy fats for a stronger skin barrier. [5]
The Final Verdict
Probiotics are generally safe for consumption. However, as always, you should consult your doctor before taking a probiotic supplement.
References
Dale, H. F., Rasmussen, S. H., Asiller, Ö. Ö., & Lied, G. A. (2019). Probiotics in Irritable Bowel Syndrome: An Up-to-Date Systematic Review. Nutrients, 11(9), 2048. https://doi.org/10.3390/nu11092048
George Kerry, R., Patra, J. K., Gouda, S., Park, Y., Shin, H.-S., & Das, G. (2018). Benefaction of probiotics for human health: A review. Journal of Food and Drug Analysis, 26(3), 927–939. https://doi.org/10.1016/j.jfda.2018.01.002
Gunnars, K. (2020, December 9). Probiotics 101: A Simple Beginner's Guide. Healthline. https://www.healthline.com/nutrition/probiotics-101.
Hecht, M. (2017, December 29). 6 Most Common Types of Probiotics. Healthline. https://www.healthline.com/health/types-of-probiotics#benefits.
Kober, M.-M., & Bowe, W. P. (2015). The effect of probiotics on immune regulation, acne, and photoaging. International Journal of Women's Dermatology, 1(2), 85–89. https://doi.org/10.1016/j.ijwd.2015.02.001
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