Taylor Bush, MA
Probiotics. You've likely heard the term thrown around on yogurt commercials (Like Activia with Jamie Lee Curtis), in health food stores, and maybe even from your well-meaning friend who's always on the latest wellness trend. But what exactly are probiotics, and are they really worth the hype?
At Nourished with Emily, we want to sift through the noise, examine the science, and help you navigate the world of nutrition. So today, let’s dive into what probiotics are, why they matter, and how you can incorporate them into your diet in a way that makes sense.
What Are Probiotics?
Probiotics are live microorganisms—specifically, beneficial bacteria and yeast—that, when consumed in adequate amounts, provide a health benefit to the host (that’s you!). We usually think of bacteria as harmful, but many bacteria are essential for keeping our digestive systems running smoothly.
These good bacteria help maintain a healthy balance of microbes in your gut, which is super important for digestion, immune function, and overall well-being. The gut is home to trillions of microbes, and the balance between "good" and "bad" bacteria can influence everything from your digestion to your mental health.
How Do Probiotics Work?
Probiotics are most often associated with improving gut health, and that’s for good reason. They support the gut microbiota (the collection of microbes in your digestive tract) by adding beneficial bacteria to the mix. A healthy gut microbiota is essential for digesting food, absorbing nutrients, and even preventing harmful pathogens from taking hold.
But the benefits of probiotics go beyond just digestion. Research has shown that a balanced gut microbiome can:
Boost the immune system: A healthy gut flora supports the production of immune cells and helps prevent the growth of harmful bacteria.
Improve mood: Believe it or not, there’s a strong connection between the gut and the brain, often referred to as the “gut-brain axis.” Probiotics can influence the production of neurotransmitters like serotonin, which is often dubbed the “feel-good” chemical.
Support weight management: Some studies suggest that a healthy gut microbiome can influence how we store fat and regulate hormones that control hunger.
Promote skin health: Certain strains of probiotics have been shown to reduce inflammation and support conditions like eczema, acne, and rosacea.
Aid in digestion and reduce discomfort: Probiotics can help alleviate symptoms of irritable bowel syndrome (IBS), diarrhea, constipation, and bloating.
Are All Probiotics Created Equal?
Not all probiotics are the same, and this is where things can get tricky. There are hundreds of different strains of probiotics, and each one has its own unique benefits. The most commonly studied probiotics are strains of Lactobacillus and Bifidobacterium, but others, like Saccharomyces boulardii (a type of yeast) and Streptococcus thermophilus, are also beneficial.
For a probiotic to have a meaningful impact on health, the specific strain needs to be researched and shown to offer a benefit for the condition you're hoping to address. For example, while Lactobacillus strains might be helpful for improving symptoms of IBS, a different strain might be needed for supporting immune health or preventing antibiotic-associated diarrhea.
How to Choose a Probiotic Supplement
If you're considering adding a probiotic supplement to your routine, it's essential to be mindful of a few things:
Look for specific strains: Choose a product that lists the specific strain(s) on the label, rather than just the general species name. Strain matters when it comes to effectiveness.
Check the CFU count: CFU stands for "colony-forming units," which is the measurement of how many live organisms are in the supplement. A higher CFU doesn’t always mean better, but most studies suggest anywhere from 1 billion to 10 billion CFUs per dose is a good range for general health benefits.
Choose a reputable brand: Not all probiotic supplements are created equal, so look for those from trusted brands that follow good manufacturing practices and conduct third-party testing for quality assurance. Trustworthy third-party certifications include NSF and USP stamps.
Consider shelf stability: Some probiotics need to be refrigerated to maintain their potency, while others are shelf-stable. Check the label for storage instructions.
Probiotics Through Food: The Best Source
While probiotic supplements are popular, there’s no better way to get your probiotics than through whole foods. Fermented foods are naturally rich in probiotics and also come with a host of other health benefits, like vitamins, minerals, and fiber. Here are some great food sources of probiotics:
Yogurt: Look for unsweetened yogurt with live and active cultures. Greek yogurt is a great option for its higher protein content.
Kefir: This fermented dairy drink is packed with probiotics and is often better tolerated by those who are lactose intolerant.
Sauerkraut: Fermented cabbage, which can be a tangy, probiotic-rich addition to salads, sandwiches, or as a side dish.
Kimchi: A Korean-style fermented vegetable dish, typically made with cabbage and radishes, that’s also full of beneficial bacteria.
Miso: A fermented soybean paste used in soups and sauces. It’s a great source of probiotics, especially for those who follow plant-based diets.
Tempeh: A fermented soy product that’s packed with probiotics and is a high-protein meat alternative.
Pickles: Look for naturally fermented pickles (made without vinegar) to get a dose of probiotics.
Kombucha: This fizzy fermented tea has become a trendy beverage, and while the probiotic content can vary, it's a fun way to add some beneficial bacteria to your routine.
Should You Take Probiotics?
For most people, getting probiotics from food is the ideal way to support gut health, as it comes with the added benefit of fiber and other nutrients that promote overall wellness. However, certain situations might call for a probiotic supplement, such as:
After a course of antibiotics, which can disrupt the balance of good bacteria in the gut.
If you have digestive disorders like IBS or Crohn’s disease.
If you're experiencing frequent bloating, constipation, or diarrhea.
If you’re dealing with stress or mental health challenges that may be impacting your gut health.
In any case, it’s a good idea to speak with a healthcare professional before adding supplements to your routine, especially if you have any underlying health conditions or are taking medications.
Final Thoughts
Probiotics are undoubtedly an exciting area of research, and while there's still much to learn, we know they offer promising benefits for digestive health and beyond. Whether through food or supplements, incorporating probiotics into your diet can be a great step toward improving your gut health and overall wellness.
Remember, the key to a healthy gut is balance. Probiotics can certainly help, but so can a varied, nutrient-dense diet, rich in fiber, fruits, vegetables, and whole grains. If you’re looking to optimize your digestive health, start by eating a colorful range of plant-based foods, including fermented options, and consider probiotics as an extra boost.
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