‘Probiotic’- a word you often hear nowadays on social media, or TV commercials, something that you've most likely seen lining the shelves of your local supermarket, promising a healthier gut and a happier you.
But do these probiotics actually live up to their hype? Let’s find out!
What are probiotics?
Probiotics are live microorganisms, primarily bacteria and yeasts, that are believed to offer health benefits when consumed in adequate amounts. Common foods like curd, fermented rice and kimchi are natural and rich sources of probiotics.
The main goal of these ‘probiotics’ is to keep the natural flora of our gut balanced. Our gut is already home to a trillion microorganisms such as bacteria, fungi, and viruses --- altogether known as the gut microbiome. A balanced gut microbiome with sufficient amounts of beneficial bacteria is responsible for a variety of functions in our body including digestion, immune function, and even maintaining our mental health.
What does science say?
Emerging research strongly suggests that probiotics may offer significant benefits in managing several challenging gut disorders, including Irritable Bowel Syndrome, Inflammatory Bowel Disease, and Antibiotic-Associated Diarrhoea. They are also beneficial for replenishing the good bacterial reserve of our gut after the use of antibiotics or dietary changes causes disruptions.
Several studies have demonstrated the potential benefits of probiotics in various digestive conditions. For instance, a 2019 study found that specific probiotic strains, such as Lactobacillus rhamnosus and Saccharomyces boulardii, effectively prevented Antibiotic-Associated Diarrhea (AAD). Furthermore, research has also shown that probiotics can significantly alleviate symptoms of Irritable Bowel Syndrome (IBS), including abdominal pain and bloating, particularly in patients with Ulcerative Colitis.
In yet another study, probiotics like Bifidobacterium lactis and Lactobacillus rhamnosus were observed to restore beneficial gut microbes, such as Akkermansia muciniphila, while simultaneously reducing harmful bacteria associated with obesity and metabolic diseases.
Immunity Boost
Many immune cells are "trained" to recognize and respond to threats in the gut lining. The gut microbiota interacts with GALT (gut-associated lymphoid tissue), influencing the development and function of these immune cells.
Probiotics help maintain the integrity of the gut lining, acting as a barrier against harmful pathogens. A compromised gut barrier can allow harmful substances to enter the bloodstream, potentially triggering an inflammatory response. Certain strains can enhance your immune response, helping to fend off common colds and infections.
Other effects
Apart from our immunity and digestive problems, probiotics play a significant role in various other sectors as well.
Probiotics may help manage skin conditions like acne and eczema by reducing inflammation and balancing the good gut bacteria in our gut. Strains such as Nitrobacter, Lactobacillus, and Bifidobacterium, improve skin health by restoring gut health through the regulation of gut microbiota and repair of intestinal damage; and improving skin issues like abnormal cell growth, pigmentation problems, and reduced collagen levels, therefore aiding in the treatment of various skin conditions including acne, atopic dermatitis, psoriasis, seborrheic dermatitis, wounds, photoaging, and rosacea."
The gut microbiome is also linked to our mental well-being via the gut-brain axis. Probiotic strains like Bifidobacterium longum and Lactobacillus helveticus have been shown to reduce symptoms of anxiety and depression considerably in some of the recent studies.
Rich sources of probiotics:
Yogurt: Especially those labeled with "live and active cultures."
Kefir: A fermented milk drink with a tangy flavor.
Sauerkraut: Fermented cabbage with a tangy, slightly sour taste.
Kimchi: A spicy Korean fermented cabbage dish.
Kombucha: A fermented tea beverage.
Miso: A fermented soybean paste used in Japanese cuisine.
Tempeh: A fermented soybean cake.
Probiotic-infused food: If selecting and incorporating probiotic-rich food within the busy schedule of your daily life seems problematic, switching to probiotic-infused food like probiotic drinks, gummies or breakfast is also a good option. At Supertums, we have crafted Supertums Overnight Oats (available in berries, chocolate, banana & vanilla flavours), a delicious and convenient way to nourish your body with probiotics and prebiotics.
Beyond Probiotics: A Holistic Approach to Gut Health
While probiotics can significantly impact your gut health, a holistic approach is key. Here are some additional tips to promote a healthy gut microbiome:
- Eat a Balanced Diet: Focus on whole, unprocessed foods rich in fiber, fruits, and vegetables. These foods nourish the good bacteria in your gut.
- Manage Stress: Chronic stress can disrupt your gut health. Practice relaxation techniques like yoga or meditation to manage stress levels.
- Get Enough Sleep: Sleep is essential for overall health, including gut health. Aim for 7-8 hours of quality sleep each night.
By incorporating probiotics into your daily routine and adopting a holistic approach, you can pave the way for a healthier gut and a happier life.
Disclaimer: This information is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional or a registered dietitian for personalized guidance.