Probiotics are micro-organisms (bacteria) that exist in the environment and the digestive tracts. They help to balance the naturally-occurring good and bad bacteria in the gut, and keep food moving through the body.
Probiotic supplements can help to replace bacteria that has been eliminated by antibiotics. The most common types of helpful probiotics are lactobacillus, bifidobacterium and bacillus.
Probiotics help to balance the naturally-occurring good and bad bacteria in the gut, and keep food moving through the body.
Sources of Probiotics Now & Through History
Common sources of probiotics are fermented foods such as yogurt, kombucha, kefir, sauerkraut and other fermented vegetables, kimchi, dark chocolate, miso and tempeh. Probiotics can also be taken as a supplement.
People in many regions around the world have ingested probiotic foods for centuries. Microorganisms cause fermentation, which helped with food preservation and preparation. That was important before we could keep our food fresh in refrigerators! Dairy products are among the first documented types of food to be preserved by fermentation.
While people of several early cultures, such as Romans and Greeks, believed that there were health benefits from eating fermented foods, the effects were first studied by scientists in the early 1900s and research continues through the present day.
Prebiotics, Probiotics, and How They Work Together
What are Prebiotics?
Prebiotics are comprised of a non-digestible fiber which allows them to pass through the stomach and intestines intact. Once in the colon, healthy flora begins to ferment the prebiotic. Prebiotics (fibre) become the food for beneficial flora (good bugs) to flourish in the colon.
Prebiotics consist of the fibre found in plant sources such as garlic, onions, leeks, jicama, apples, green bananas, flax seeds, chicory root, dandelion greens and Jerusalem artichokes. For maximum benefit, these foods should be eaten raw – with the exception of onions, which are also beneficial when cooked. Dietary fibre from a variety of plant sources is essential to good digestive health.
Where Do Probiotics Come In?
Probiotics are foods and capsules that reintroduce those healthy flora that feed on the prebiotics. We need both prebiotics and probiotics to maintain that lifecycle.
Probiotics are essential for gut health and come with a wide variety of benefits, including:
- Assist with digestion
- Create a low-PH environment which discourages the growth of harmful bacteria, resulting in healthy and diverse gut flora
- Research shows that probiotics can be used to treat serious conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) and diarrhea
- While more research is needed, some people have reported improvement with skin problems like eczema, ability to fight colds and flu (immune system), and vaginal and urinary tract health
How to Get Probiotics
Probiotics are consumed via fermented foods or supplements. Consult your naturopathic doctor to find a high-quality probiotic supplement. It must contain living bacteria, which means it is important to consider transportation and storage environment.
The World Health Organization conducted research and determined that, in order to claim probiotic health benefits, the micro-organisms must be alive when consumed and able to survive the digestive process.
Are Probiotics Safe? Do They Have Side Effects?
Research to date indicates that most healthy adults experience either no side effects from probiotics or very mild side effects such as gas. Children, seniors, people with compromised immune systems, and those with underlying health conditions should check with their doctor before adding probiotics to their diets.
Learn more about natural sources of probiotics, such as fermented foods, or how to find high-quality probiotic supplements and take your gut health in hand!