People typically associate the word “bacteria” as a negative health experience. But probiotics – strains of beneficial bacteria that reside in the intestinal tract – are actually good for you. Below, Leeanna Knight, PA, PPG – Family Medicine, takes a deeper dive into the world of probiotics and their benefits.
Probiotics are a type of good bacteria. They help keep the natural balance of organisms in the intestines and reduce the growth of harmful bacteria to help keep the digestive system healthy. The normal human digestive tract contains about 400 types of probiotic bacteria. The largest group in the intestine is lactic acid bacteria. This included Lactobacillus acidophilus, the type found in yogurt with live cultures.
Some people think probiotics may help to treat problems in the stomach and intestines. But only certain types (strains) of bacterial or yeast have been shown to work in the digestive tract. It still needs to be proved which probiotics might work to treat specific diseases.
Most probiotics are like the bacteria that are already in your digestive system. Some probiotics have been used for a very long time. Examples include those in fermented foods and cultured milk products. These appear to be safe for most people, but more study is needed to be sure that probiotics are safe for young children, older adults and people who have weak immune systems.
Be aware that probiotic supplements are regulated as foods, not drugs. If you take a supplement, be sure to tell your provider about everything you take, including the specific bacteria in your supplement.
CFUs, or colony-forming units, is a microbiological term that describes the density of viable bacteria in a product. In other words, the CFU tells you how rich in probiotics a food actually is and how much will be available to your body.
Each of us has more than 1,000 different types of bacteria that live in our digestive tracts, helping us to break down food and absorb nutrients. But when we take antibiotics (medicine that is designed to kill destructive, illness-causing bacteria), the drugs can also kill the healthy intestinal flora that helps us digest. About 30% of the patients who take antibiotics report suffering from diarrhea or some other form of gastrointestinal distress, according to the recent JAMA study on probiotics and antibiotic-associated diarrhea. As a result, doctors commonly prescribe taking probiotics to "repopulate" the digestive tract with healthful bacteria. The study found that it was a viable solution for many.
But probiotics can also help with other types of digestive issues. Research has shown that probiotics can be helpful for people with irritable bowel syndrome (IBS), a hard-to-treat condition that can have a range of intestinal symptoms, such as abdominal pain, cramps, bloating, diarrhea and constipation. In one study, female IBS patients experienced some alleviation of symptoms like abdominal pain and irregularity when they were given a supplement of the bacterial strain, Bifidobacterium infantis. This works when the good bacteria helps "crowd out" bad bacteria. That's because the intestine is lined with adherence sites where bacteria latches on. If the sites are populated with good-for-you microbes, there's no place for a harmful bacterium to latch on.
Probiotics are best known for their role in digestive health, but research has shown that they can help many other aspects of your health. Here’s some of the evidence.
Health benefits of probiotics
Immunity. Beneficial bacteria in your intestines crowd out harmful bacteria and have a direct effect on your immune response. Unfortunately, changes in gut bacteria occur as we age, particularly a decline in Bifidobacteria, which inhibit pathogenic microbes. This increases susceptibility to colds, flu and infections. Probiotics can help restore it.
The health benefits of probiotics are also helpful if you are prescribed an antibiotic. Antibiotics kill the beneficial bacteria along with the harmful. When these protective bacteria are wiped out, pathogenic bacteria and other organisms move in. This can cause diarrhea, as well as yeast overgrowth in the vagina and intestines. If you must take an antibiotic, probiotics can help offset these negative side effects.
Gastrointestinal health. The health benefits of probiotics not only reduce antibiotic-associated diarrhea, they’re helpful for diarrhea and constipation associated with irritable bowel syndrome (IBS) and for ulcerative colitis, Crohn’s disease and other inflammatory bowel diseases.
Obesity. Research suggests that probiotics may help fight obesity. The bacteria that reside in your intestinal tract are involved in nutrient uptake and energy regulation. Studies reveal that in obese humans and animals, these bacteria extract and absorb more calories from food and store them in fat cells. Distinct differences have also been noted in the microbial communities of obese and thin people. The health benefits of probiotics are no magic bullet for weight loss, but supporting your gut bacteria appears to reduce inflammation and other markers of obesity.
Depression and anxiety. Some research has found that when your gut bacteria are out of balance (dysbiosis), it can affect your mood. For example, anxiety gives us butterflies and stress ties our stomach in knots. Thanks to the gut-brain connection, Lactobacillus and perhaps other strains appear to tone down the stress response and improve anxiety and depression.
Skin. The journal Gut Pathogens also published an article highlighting the links between intestinal bacteria, mood and acne. The authors note that there is an established connection between skin conditions and mood disorders (acne is associated with depression and anxiety), and that acne is also linked with gastrointestinal problems (adolescents with acne are at higher risk for several GI symptoms). In other words, your brain, skin and immune system are all physiologically intertwined, mediated by gut bacteria. Other studies have found links between intestinal bacteria and psoriasis.
Oral health. Research suggests the health benefits of probiotic supplements may help control bad breath and promote better oral health overall. More specifically, Lactobacillus, Bifidobacterium, and other strains help curb growth of bacteria such as Streptococcus mutans that contribute to bad breath, cavities and gum problems.
So, how can you maintain or increase the amount of probiotics in your body?
First, eat plenty of prebiotics (indigestible carbohydrates that beneficial bacteria thrive on). Fiber-rich fruits and vegetables, onions, artichokes, whole grains and garlic, in particular, stimulate the growth of gut flora. Also consume fermented foods such as yogurt, kefir, miso, sauerkraut, kimchi and pickled vegetables. They contain live, healthy bacteria that help populate the intestinal tract.
Second, take a probiotic supplement. Popular strains of probiotics are Lactobacillus (L. acidophilus, L. plantarum, and L. rhamnosus), Bifidobacteria (B. bifidum and B. longum) and Saccharomyces boulardii (a yeast used to treat diarrhea).
When selecting a probiotics supplement look for one that not only protects these delicate “good” bacteria, but also ensures they reach your entire intestinal tract, amplifying the health benefits of the probiotics. It's important to remember that these beneficial bacteria are live organisms and won’t do you any good if they are dead.
When buying a supplement:
Check the expiration date. You don’t want a supplement that has exceeded the lifespan of the organisms it contains.
Get enough CFU. Probiotic potency is measured in colony forming units. Look for a dose of 10 to 20 million CFUs, a common range in clinical trials.
Maintain proper care. To preserve their integrity, probiotics need to be kept in a cool, dry place away from air. Some probiotics can be found refrigerated, so be sure to refrigerate at home as well.
Be consistent. Your digestive tract is a volatile environment and daily probiotic use will ensure that you are doing your best to maintain its optimal state.
Always check with your primary care provider before starting yourself or child on any supplement. If you need help establishing care, contact our Access Center any time, at 877-PPG-TODAY or 877-774-8632 for assistance.
