Probiotics are often called "friendly bacteria," and for good reason. These live microorganisms play an important role in supporting healthy digestion and have been found to offer various other health benefits as well. You can find probiotics and its benefits in fermented foods like yogurt, kefir, and sauerkraut, or take them as supplements.
Research increasingly shows that the balance of bacteria in your gut is closely tied to your overall health. When the good bacteria in your digestive system are in harmony, it can lead to improved weight management, better digestion, a stronger immune system, and more. In contrast, an imbalance may contribute to various health issues.
In this blog, we'll explore the key health benefits of probiotics and why maintaining a healthy balance of gut bacteria is important for your well-being.
What are probiotics?
Are probiotics good for you? Probiotics are live microorganisms that can aid your health by supporting your body's natural functions. Our bodies host trillions of microorganisms, some of which are harmful, but others, like probiotics, help keep the harmful ones in check. The benefits from probiotics come from the microbes. They can be taken as oral supplements to support gut health or applied topically to areas like the skin or mucous membranes, such as the nose or genitals, where these beneficial microbes naturally live. Adding probiotics can boost the population of good microbes in your body.
What probiotics do for your body?
Probiotics are foods and supplements that provide live, (depending on the source), beneficial bacteria to boost the healthy microbes in your gut and other areas of your body. These good bacteria can help prevent and treat dysbiosis, an imbalance of microbes that can lead to various health issues. When probiotics are effective, they settle in your body, enhancing the existing populations of beneficial bacteria.
However, not all probiotics work the same way. Different types of bacteria have different effects, so some may be more suitable for certain conditions than others. Since the FDA doesn't regulate probiotics, you must consult a knowledgeable healthcare provider to find the right advantage of probiotics for your needs.
7 Key health benefits linked to probiotics
1. Probiotics Restore Balance to Your Gut's Friendly Bacteria
Probiotics are "good" bacteria that can offer health benefits when consumed. These live microorganisms help replenish the natural balance of bacteria in your gut. When there's an imbalance—meaning too many bad bacteria and not enough good ones—it can lead to problems like digestive issues, allergies, mental health concerns, obesity, and more. Factors like illness, antibiotics, and poor diet can cause these imbalances. Probiotics, commonly found in fermented foods or supplements, help correct this imbalance and are generally safe for most people.
2. Probiotics May Help Prevent and Relieve Diarrhea
The benefits for probiotics include their ability to help prevent and reduce diarrhea, especially when it's caused by taking antibiotics. Antibiotics can disturb the balance of good and bad bacteria in your gut, leading to diarrhea. Studies show that probiotics can lower the risk of antibiotic-related diarrhea and have even been found to reduce C. difficile infections by up to 60%.
Probiotics can also be effective against other types of diarrhea. A review of 35 studies revealed that certain probiotic strains could shorten the duration of diarrhea by about 25 hours and help prevent travelers' diarrhea. The effectiveness of probiotics can vary based on the type and dosage, but strains like Lactobacillus rhamnosus, Lactobacillus casei, and Saccharomyces boulardii are commonly linked to reduced diarrhea risk.
3. Probiotic Supplements May Boost Mental Health
Another reason why probiotics are good for you lies in their potential to boost mental health. Research is increasingly showing a link between gut health and mental well-being. Studies suggest that probiotic supplements can help improve mental health issues like anxiety, depression, and stress. For instance, a review of studies found that taking Bifidobacterium and Lactobacillus strains for 1 to 2 months can positively impact conditions such as anxiety, depression, and obsessive-compulsive disorder (OCD), as well as improve memory. One study with chemical workers showed that consuming 100 grams of probiotic yogurt daily or taking a probiotic capsule led to better general health and reduced symptoms of depression and anxiety. Additionally, a study of 40 patients with depression found that an 8-week course of probiotics helped lower depression levels and reduce inflammation markers.
4. Probiotics Can Boost Heart Health
Is probiotic good for heart health? Probiotics might be good for your heart, too. They can help lower LDL ("bad") cholesterol and reduce blood pressure—some types of probiotics, specifically lactic acid-producing bacteria, work by breaking down bile in the gut. Bile a fluid that helps with digestion is mainly made of cholesterol. By breaking down bile, probiotics prevent it from reabsorbing into the bloodstream as cholesterol. This can help in keeping your cholesterol levels in check and support overall heart health.
5. Probiotics May Ease Symptoms of Some Digestive Disorders
In the US, over one million people deal with inflammatory bowel disease like ulcerative colitis and Crohn's disease. Research shows that certain probiotics, particularly those from the Bifidobacterium and Lactobacillus strains, can help improve symptoms of mild ulcerative colitis. However, they don't seem to have much impact on Crohn's disease. Despite this, probiotics might still offer some relief for other bowel issues, with early studies suggesting they could help with irritable bowel syndrome (IBS) symptoms.
6. Probiotics Can Support Your Immune System
Recent research suggests that probiotics can play a key role in boosting your immune system. They may help by reducing the growth of harmful gut bacteria and increasing the production of natural antibodies and immune cells. Some studies have found that people with unbalanced gut flora might be more prone to autoimmune disorders, but probiotics could improve immune responses to certain conditions. For example, one study found that probiotics might reduce the frequency and severity of respiratory infections, while another showed that they could cut the risk of urinary tract infections in women by 50%.
7. Probiotics benefits and weight loss & Reducing Belly Fat
Probiotics can potentially aid in weight loss through several mechanisms. For instance, some probiotics help reduce the absorption of dietary fat in the intestines, leading to more fat being excreted rather than stored in the body. Research has also shown that certain probiotic supplements can boost beneficial gut bacteria like Bifidobacterium and Lactobacillus, which may positively impact gut health and diversity. However, more research is needed to fully understand probiotics and their benefits for weight loss.
Conclusion
Dr. Drew Collins, an integrative medicine specialist, focuses on treating the whole person holistically. He believes in the power of Integrative medicine to improve health, address deficiencies, and treat various conditions. To support his patients, Dr. Collins provides pharmaceutical-grade nutraceuticals, including probiotics, which are gaining recognition for their significant health benefits.
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