Intrigued by probiotics? What are they? What are they used for? What are the benefits? Here’s all you need to know to better understand their usefulness and their role in maintaining a healthy gut microbiota.
Microorganisms and microbiota
Probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” (Source: Health Canada)
These microorganisms, mainly bacteria and yeasts, are present in our intestines in numbers reaching 100 trillion. This microbial community, known as the intestinal microbiota, forms a complex ecosystem.
Bacterial Balance
A healthy gut microbiome is characterized by the presence of beneficial bacteria, such as Bifidobacterium and Lactobacillus. It becomes depleted when harmful bacteria dominate, an imbalance that could potentially lead to disorders or diseases.
Imbalance of Intestinal Microbiota
Aggravating factors:
- a poor diet (low in fibre and high in processed foods)
- taking antibiotics
- stress
- lack of sleep
- chronic illnesses (diabetes, irritable bowel syndrome)
Probiotics to the Rescue
They help to restore balance of the intestinal microbiota by replenishing good bacteria in the gut. They can help relieve certain digestive disorders, depending on the strain used and the targeted issue. Some strains are used, among other things, in the treatment or prevention of diarrhea related to antibiotic use, constipation, Clostridium difficile infections and inflammatory bowel diseases.
The Importance of Prebiotics
Probiotics’ effectiveness is enhanced by combining with prebiotics, which “feed” the good bacteria. Prebiotics are non-digestible fibres that nourish good bacteria. They can be found in these, and other, foods: garlic, onions, leeks, asparagus, bananas, etc.
Enriched Food Products
Probiotics are present in certain fermented foods, like kefir and yogurt with live cultures. However, to be recognized as a probiotic, the probiotic must “contain a sufficient amount of a specific strain of microorganisms,” whose beneficial effects on human health have been proven by at least one clinical study. (Source: Canadian Digestive Health Foundation)
Kimchi, Sauerkraut and Kombucha
These contain living microbes from non-defined strains, which keeps them from being labelled probiotics.
(Source: Canadian Digestive Health Foundation)
Supplements
Probiotics are available in several forms as supplements, such as capsules, tablets, powders, sachets and drops. The strain(s) of these natural health products will be specified on the container or packaging.
3 Main Benefits
- Supports digestive health
- Strengthens the immune system
- Prevents and treats certain infections
3 Things You Should Know About Probiotics
- Not all probiotics are equal; the strains don’t all have the same effects.
- Their efficacy and dosage can vary depending on the health of a person, their diet and their microbiota.
- You need to consume them regularly to benefit fully.