Probiotics: Guide for beginners

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On March 3, 2020

The human body is home to an abundance of microorganisms that are not only not harmful, but also offer a range of diverse health and wellness benefits (probiotics). Most of these micro-organisms are bacteria and the majority of them are found in the gut. Bacteria co-exist with the cells of the human body and are in a delicate balance with each other and only if this is disturbed can these bacteria become a problem for our body¹.

The right strains and the right number of them have been linked to various beneficial effects on the body ^2,3, such as:

Weight loss
Improved digestion
Improved immune system function
Healthier leather
Reduced likelihood of developing certain diseases

But what are probiotics?

The term ‘probiotics’ – according to the World Health Organisation – refers to micro-organisms, the intake of which in appropriate quantities, through food or food supplements, provides many benefits to the host⁴. The term probiotics usually refers to live bacterial strains, but also to some fungi, which also have beneficial properties for the body⁵.Probiotics colonise the gut and have been aptly described as the “friendly bacteria”.

As mentioned earlier, probiotics can be taken either through food or through specialised dietary supplements. The foods that are indicated are those resulting from bacterial fermentation, i.e. yoghurt, kefir, sauerkraut, soft matured cheeses, wine, beer etc.

Along with probiotics, there is also talk of prebiotics, which are carbohydrates, usually dietary fibre, which are the food of probiotics.

Products that contain both probiotics and prebiotics are called symbiotics. That is, a product that contains the appropriate bacterial strains, in the appropriate quantities, and their food – prebiotics – is considered symbiotic⁶.

The most common probiotics used in food supplements are Lactobacillus and Bifidobacteria. Also used are the genera Saccharomyces, Streptococcus Enterococcus, Escherichia and Bacillus. Each genus has different species and each species has different strains. On the labels of food supplements you will see the strain (which includes the genus in its name) listed, for example Lactobacillus rhamnosus GG⁷.

The importance of probiotics for gut health.

The heterogeneous community of microorganisms in the gut is the gut microflora. It is also called the gut microbiome⁸. The majority of the gut microbiome is found in the large intestine and colon, as these form the largest part of the gastrointestinal tract. The gut microbiome produces vitamins, including vitamin K and some B vitamins. Another function is the conversion of fibre into short chain fatty acids (SCFA), such as butyric, propionic and acetic acids, which feed the intestinal epithelial barrier and are involved in many metabolic processes⁹.

The aforementioned fatty acids stimulate the immune system and strengthen the intestinal epithelial barrier. This helps to prevent the entry of pathogenic micro-organisms¹⁰.

The gut microbiome is extensively linked to the quality of our diet and an unbalanced gut microbiome has been found to be associated with the development of various diseases¹¹, such as obesity, type 2 diabetes, metabolic syndromes, heart disease, bowel cancer, Alzheimer’s disease and depression ^12,13,14,15. Pro- and prebiotics help to restore the balance of the gut microbiome.

Probiotics promote gastrointestinal health.

Probiotics are generally associated with the proper functioning of our gastrointestinal system. Studies have shown that probiotic supplements can help in the treatment of antibiotic-associated diarrhoea¹⁶. Diarrhoea is a very common side effect in patients receiving antibiotic treatment and can occur even after treatment has ended. This is because antibiotics do not have a targeted action and along with pathogens, they also kill bacteria that are beneficial to the body. This disturbs the balance of the intestinal microflora and gives the pathogenic bacteria room to act.

Probiotics have also been linked to the treatment of Irritable Bowel Syndrome (IBS) as long-term use of probiotics has been found to reduce flatulence, bloating, constipation and diarrhoea among other symptoms¹⁷.

Maintaining a healthy and balanced microbiome is multifaceted and can be enhanced in a variety of ways, such as improving diet and increasing physical activity. However, probiotic supplements offer many advantages in protecting and maintaining well-being.

GynoBiome

Soluterb

Arthro Cel

Probiotics: Guide for beginners

But what are probiotics?

The importance of probiotics for gut health.

Probiotics promote gastrointestinal health.

Bibliography:

GynoBiome

Soluterb

Arthro Cel

Αρθρογραφία

But what are probiotics?

The importance of probiotics for gut health.

Probiotics promote gastrointestinal health.

Bibliography: