Go With Your Gut Instinct

Probiotics are live microorganisms that are similar to, or even the same as, beneficial bacteria found naturally in the human body. A wide variety of these “good” bacteria live in the gut, where they promote digestive health. How big of a variety? The digestive tract of healthy adults is home to trillions of microorganisms from over 500 different species. The most well-known groups of probiotics include Lactobacillus and Bifidobacterium, and within each group are different species that have different strains with different benefits. These regulate digestion and immune function, but sometimes are disrupted by medications or illness, and it becomes helpful to get probiotics in our diet. It still needs to be confirmed which probiotics (alone or in combination) work to treat which disorders or diseases, but here is what we know so far.
 
Uses of Probiotics

• Irritable Bowel Syndrome. People with IBS may have diarrhea, constipation or both. Probiotics help regulate these as well as relieve bloating from gas.
• Inflammatory Bowel Diseases. Studies and patient reports indicate probiotics help reduce inflammation and delay the next flare-up, especially in patients with ulcerative colitis.
• Antibiotic Use. Antibiotics kill beneficial bacteria in addition to the harmful bacteria they target, often leading to stomach aches and digestive problems. Although research is inconclusive, probiotics seems to help reduce these symptoms by replacing the good bacteria.
• Infectious Diarrhea. This disorder, caused by bacteria, viruses or parasites, responds well to probiotics, which shorten the severity and course of the discomfort.
• Digestion. Probiotics aid the digestion of carbohydrates such as lactose, thus providing some relief for people with lactose intolerance.
• Reduction of Digestive Tract Infections. Probiotics inhibit the growth of harmful bacteria, preventing damage to the gut lining.
• Eczema and Allergies. Preliminary research indicates probiotics may improve eczema and help prevent allergies in children.
• Obesity and other chronic diseases. Research is ongoing to identify strains to prevent obesity and other chronic diseases.

Food Sources

• While you may think of probiotics as a pill to swallow, your first stop should be the probiotics found in food. They occur naturally in fermented food products such as yogurt, kefir, kimchi, kombucha, sauerkraut, tempeh, miso, soy beverages. Probiotics are also added to some food products during processing. Use by the date recommended and look for “contains live” or “contains active cultures” on the label since heat and food processing can destroy probiotics.

 
Supplements

• Probiotics are also available as dietary supplements, but buyer beware: they are not regulated by the Food and Drug Administration so the supplement may contain more or less bacteria than the label states. The beneficial effects of probiotics are specific to particular probiotic strains and the health effects of one strain may not apply to other strains. Thus, it is generally recommended to take a variety of species and 10 billion units per day.

 
While the long-term effects of probiotic supplementation are unknown, most people who consume probiotics in food or take supplements do not have side effects. Some people do have minor intestinal discomfort, so start with a small amount. Also start with food sources to improve your chances of getting a variety, and remember that some strains of probiotics that work for specific symptoms may not be widely available in supplement form. The National Center for Complementary and Alternative Medicine has made probiotic research a priority, and the future holds exciting possibilities. Stay tuned!

***
As seen in the Fort Collins Coloradoan
​***