Are Probiotics Good For You: What are probiotics, how to use probiotics, and the difference from prebiotics -

What are probiotics?

Probiotics are very trendy right now, and have been for a few years. But… what exactly are they? Probiotics are live bacteria that are good for your gut. And when your gut is healthy, your body usually follows suit.

When you see the word “bacteria”, you may think “ew! I thought bacteria were back for me”. While that is true, there is some bacteria that is actually very good for you, and that you need in order to feel amazing every day.

Probiotics are good bacteria that help fight bad bacteria so you feel great.

Are probiotics good for me?

The short answers is: yes!

Probiotics are part of your microbiome, which are hundreds of different organisms that work together to keep you healthy all in your intestines. What’s really interesting is that your microbiome is unique to you. No one else has one that is the same as yours.

Probiotics help maintain balance in your body by supporting your immune system, and monitoring inflammation. You may have heard that probiotics also help with digestion, synthesize vitamins, and breakdown medications to help you absorb them better.

When your intestinal microbiome is out of wack, you could be at risk certain diseases later in life.

Probiotics are used for preventing antibiotic related diarrhea, maintain of emission of ulcerative colitis, and other reasons. Since “probiotics” is an umbrella term for many different living microorganisms, experts are still unsure exactly which strain is responsible what doing what in the body. This is a hot field right now, and new research is coming out every day.

Probiotics and health:

Some studies show that increasing your probiotic intake can help reduce blood sugar levels, support weight loss, and give you healthy skin. Since probiotics help your gut and your gut is a big influencer in immune responses, vitamin absorption, and waste excretion, I’m not surprised there’s some evidence of overall health benefits to your body.

Probiotics and digestive health:

Many people will take probiotics, or eat foods containing probiotics, in order to “get regular”, or have regular bowel movements. There is some reliable research that says probiotics can be good for either constipation or diarrhea, but it depends on the strain of probiotic and other health factors.

Probiotics and longevity:

Probiotics may hold the secret to a longer life. When scientists have looked at the relationship between human life and the gut microbiome, there has been an association with a longer lifespan for those that have a diverse and healthy gut microbiome. Though he exact mechanism between aging and gut health is still uncertain, researchers believe since the gut influences inflammation and the immune system, there may be some link to disease mitigation and a longer life.

Fun fact: some of the Blue Zones, where people live the longest in the world (and are the healthiest), researchers have found that their diets are high in fermented foods with tons of probiotics!

Probiotics and vaginal health:

Many women will eat foods with probiotics in them, or take a supplement (even insert yoghurt into their vaginas) to help maintain optimal bacterial level (yes, there is good bacteria in your vagina!). However, there is still not enough conclusive evidence in the research to determine if probiotic supplementation have any effect on vaginal health.

What kinds of foods have probiotics?

Many different foods have probiotics and are mainly fermented foods. Some foods include:

– yoghurt

– kefir

– sauerkraut

– kombucha

– pickles

– tempeh

– miso

– kimchi

– sourdough bread

Can probiotics be destroyed by heat?

If you want to cook with probiotic containing foods, you may be wondering if the probiotics in the food can withstand heat.

Some strains can be destroyed by high heat cooking, and others alter how they function in the gut when cooked at high heat. So the answer is: still use those probiotic foods!

Try these probiotic healthy add-ins:

– greek yoghurt instead of sour cream

– sauerkraut added on top of stews

– greek yoghurt instead of cream cheese

– miso paste mixed in with homemade salad dressing

Should I take a probiotic supplement?

If you want to “get regular” and support your immune system/overall health, then you can take a probiotic supplement, or incorporate probiotic-rich foods into your diet. There has been some debate over whether the food or supplement is better for you, and the winner is food. It is always best to get your nutrition from the food source.

Probiotic supplements have been reported to not be as beneficial as the food source due to some of the compounds being destroyed before they reach the intestines.

Can I take too many probiotics? The answer is: probably no, but possibly. Most research has found that there are no adverse side effects for adults who eat probiotic foods or take probiotic supplements.

You may experience some digestive issues, like gas and bloating, but these symptoms will typically disappear after continued intake of probiotics.

There has been some research on increased histamine levels during intake of probiotics, but the research is few and the benefits outweigh this very small, potential risk.

What are prebiotics?

Prebiotics are probiotic’s food source! They are non-digestible food components that also help promote the health of your gut. They work together to keep you in tip-top shape.

Prebiotics are found naturally in fruits and vegetables, whole grains, and beans. Basically, anything that has fructooligosaccharides.

Bottom Line

Pre- and probiotics are another component of a healthy lifestyle. Try foods rich in probiotics, not just on their own, but incorporated into recipes as well. Try this 2 ingredient biscuit recipe with yoghurt for lots of probiotic goodness.

You most likely won’t have any negative side effects from consuming probiotics, but it’s always a good idea to start with a little bit to monitor any symptoms, then increase as desired.