Probiotics are live bacteria and yeasts that are good for your health, especially for your digestive system. They are often referred to as “good” or “friendly” bacteria because they help keep your gut healthy. Here are three key health benefits of consuming probiotics:
But beneficial microbes, like probiotics, help to control the potentially harmful types. There are foods that are naturally rich in probiotics, such as yogurt, kefir, kombucha, sauerkraut, kimchi, miso, tempeh and sourdough bread. These fermented products contain billions of probiotics of different varieties and may increase microbial diversity in the gut. Adding a sufficient quantity of fermented foods to the daily diet would help maintain intestinal balance and reduce certain inflammatory markers [5]. A number of studies are currently under way to assess the benefits of probiotics on mental health. Probiotics are believed to act on the gut-brain axis, a bidirectional communication pathway between the two organs.
1. Improved Digestive Health
- Balance Gut Flora: Probiotics help restore the natural balance of bacteria in your gut, which can be disrupted by factors like antibiotics or a poor diet.
- Prevent Diarrhea: Certain strains of probiotics have been shown to be effective in preventing and treating diarrhea, including antibiotic-associated diarrhea and traveler’s diarrhea.
- Alleviate Symptoms of Irritable Bowel Syndrome (IBS): Studies suggest that probiotics may help reduce symptoms of IBS, such as bloating, gas, and abdominal pain.
Probiotics could be used as an adjuvant for various types of cancers based on their potential to modulate enteric flora and enhance local and systematic immunity. They prevent the initiation, progression, and metastasis of transplantable or chemically induced tumors (Samanta, 2022). The effect of probiotics can be observed in suppressing both intestinal and extraintestinal cancers (So et al., 2017). Probiotics also upregulate TNF-related apoptosis-inducing ligand (TRAIL) (Klłonowska-Olejnik, 2004), modulate cell cycle by rapamycin (mTOR)/4EBP1 (Islam et al., 2014) and inhibit the formation of aberrant crypt foci (Yu and Li, 2016).
Furthermore, probiotics can produce neurotransmitters in the gut through the gut-brain axis. Specific probiotic stains can modulate the serotonin, gamma-aminobutyric acid (GABA), and dopamine levels, affecting mood, behavior, gut motility, and stress-related pathways (Srivastav et al., 2019; Sajedi et al., 2021; Gangaraju et al., 2022). This fact sheet by the National Institutes of Health (NIH) Office of Dietary Supplements (ODS) provides information that should not take the place of medical advice.
Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. You also want to make sure that the product your choosing is backed by substantial research, as well as scientific and clinical testing. This may be because 95 percent of the neurotransmitter serotonin, the “feel-good” hormone, is produced by the bacteria in the gut.
Pharmacopeia and NSF International, which set strict standards for supplement quality and safety. Instructions on taking a probiotic, including what time of day, with a meal or between meals, and for how many days, should be included on the supplement label. For this reason, the World Gastroenterology Organisation recommends that healthcare providers give people clear instructions on choosing a probiotic. The probiotic recommended should be based on evidence that it may be helpful for a particular condition.
2. Boosted Immune System
- Strengthen Immune Response: Probiotics play a crucial role in supporting the immune system by helping to regulate the body’s immune response and promote the production of antibodies.
- Reduce Risk of Infections: By maintaining a healthy balance of gut bacteria, probiotics can help lower the risk of infections, such as urinary tract infections and respiratory infections.
- Enhance Vaccine Effectiveness: Some studies suggest that probiotics may enhance the effectiveness of vaccines by improving the body’s immune response to them.
Probiotics perform their function by competing with pathogens for nutrients and receptors for binding thereby making their survival and adherence to gut mucosa difficult. Probiotics produce anti-microbial substances which inhibit pathogens growth. Probiotics promote epithelial barrier function by enhancing mucus production and increasing the expression of tight junction proteins which prevents the translocation of pathogens from intestine into the blood. Probiotics regulate immunity of the host by modulating maturation and function of dendritic cells subsequently increasing the activity of T cells which play important role in immune homeostasis. Probiotics also regulate the production of neurotransmitters including serotonin, dopamine and gamma aminobutyric acid (GABA). For example, Omni-Biotic Balance can help support the immune system, and Omni-Biotic Stress Release promotes the gut-brain.
3. Better Mental Health
- Reduce Anxiety and Depression: Emerging research has shown a potential link between gut health and mental health. Probiotics may help alleviate symptoms of anxiety and depression by influencing the gut-brain axis.
- Improve Mood and Cognitive Function: Some studies suggest that probiotics may have a positive effect on mood and cognitive function by reducing inflammation and promoting the production of neurotransmitters.
- Support Overall Well-being: A healthy gut is essential for overall well-being, and probiotics can play a key role in maintaining gut health and supporting mental wellness.
In conclusion, probiotics offer numerous health benefits beyond just digestion. Incorporating probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet can help support your overall health and well-being.
