Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. Certain foods or supplements contain them, and they are often referred to as “friendly” bacteria. The use of probiotics has gained widespread attention in recent years due to their potential to improve digestive health and boost the immune system.
In this article, we will explore the power of probiotics and how they can improve your overall health.
Probiotics and the Immune System
The immune system is the body’s natural defense mechanism against infections and diseases. Studies have shown that the gut microbiome, consisting of trillions of microorganisms, plays a critical role in regulating the immune system.
Researchers have found that probiotics enhance the function of immune cells and improve the body’s ability to fight infections. They do this by stimulating the production of antibodies and increasing the activity of immune cells such as natural killer cells and T cells.
Several studies have also shown that probiotics can reduce the risk of respiratory infections, such as the common cold, and may even be effective in preventing or treating more serious infections like pneumonia.
Probiotics and Digestive Health
Studies have shown that probiotics improve several digestive conditions, including diarrhea, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD).
Various factors, such as infections, medication, and certain foods, can cause diarrhea, which is a common condition Probiotics can help to restore the balance of good bacteria in the gut and reduce the severity and duration of diarrhea.
IBS is a chronic digestive disorder that causes symptoms like abdominal pain, bloating, and constipation or diarrhea. Research has shown that probiotics can help to reduce these symptoms and improve the overall quality of life for people with IBS.
IBD is a group of inflammatory conditions that affect the digestive tract, including Crohn’s disease and ulcerative colitis. Researchers have found that probiotics reduce inflammation in the gut and may help alleviate some of the symptoms associated with IBD.
Types of Probiotics
There are several different types of probiotics, each with its own unique health benefits. The most common types of probiotics are Lactobacillus and Bifidobacterium.
Lactobacillus, a probiotic type, treats diarrhea and other digestive issues and inhabits the digestive, urinary, and genital systems.
Another probiotic type, Bifidobacterium, which is found in the gut, is renowned for its ability to enhance immune function and reduce gut inflammation.
Other types of probiotics include Streptococcus thermophilus, Saccharomyces boulardii, and several strains of Escherichia coli.
Sources of Probiotics
You can find probiotics in a variety of foods, including:
- Yogurt: This is one of the most common sources of probiotics. Look for yogurt that contains live and active cultures.
- Kefir: This is a fermented drink made from milk or water. It contains several different strains of probiotics.
- Sauerkraut: This is a type of fermented cabbage that is rich in probiotics.
- Kimchi: This is a spicy Korean dish made from fermented vegetables, including cabbage and radish.
- Miso: This is a traditional Japanese seasoning made from fermented soybeans.
Probiotic supplements are also available in the form of capsules, powders, and chewable tablets.
Probiotics are a powerful tool for improving digestive health and boosting the immune system. They can be found in several different foods or supplements and come in several different types, each with its own unique health benefits. Incorporating probiotics into your diet can help to support a healthy gut microbiome and improve overall health. However, it’s important to consult with a healthcare professional before starting any new supplement or dietary regimen.
References
- Probiotics for Immune Function: What the Research Says.” Healthline, 16 Nov. 2020, https://www.healthline.com/nutrition/probiotics-for-immune-function.
- Hill, Colin, et al. “Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the scope and appropriate use of the term probiotic.” Nature Reviews Gastroenterology & Hepatology, vol. 14, no. 8, 2017, pp. 491-502, https://www.nature.com/articles/nrgastro.2017.75.
- “Probiotics: What You Need To Know.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, 30 Oct. 2020, https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know.