Reviewed by Dr. Marion Leclerc, PhD, HDR
Over the last few decades, the term probiotics appears to have become a household word. Interestingly, it comes from “pro,” which means “for” in Latin and the Greek word “biotic” meaning “life”.1 Though there is an increasing recognition that these good bacteria can be beneficial for your digestion and overall health, it is essential that we understand exactly what they are.
In this blog, we will focus on how probiotics are defined, their potential health benefits, and how our diet as well as probiotics may positively influence our gut and overall health and well-being.
What Are Probiotics?
Over the last couple of decades, it has been suggested that eating yogurt provides us with healthy cultures known as probiotics. Though not all yogurts are created equal, many contain live and active bacteria that aid in the preservation of the product by lowering the pH through fermentation of the sugar, such as lactose. However, not all can guarantee that the type and amount of healthy bacteria may benefit the person consuming it. Similarly, focusing on probiotic supplementation may raise questions about the types of strains being used, and whether or not they have enough credible clinical studies demonstrating that they support a healthy intestinal environment and provide health benefits.
Fortunately, to maintain consistency and uniformity, the International Scientific Association for Probiotics and Prebiotics (ISAPP) defines probiotics as "live microorganisms that, when administered in adequate amounts, confer a health benefit on the host".2 Additional parameters that could aid in determining the characteristics and benefits of probiotics have also been delineated by the ISAPP. The International Scientific Association for Probiotics and Prebiotics stated that to be considered a probiotic, the number and types of live microorganisms must be known, and their efficacy must be scientifically shown. Safe, live microorganisms that have not been adequately tested this way are referred to as live cultures — not probiotics.3
Influencing the Gut Microbiome
If you remember, when you consume a diet rich in fiber it naturally contains prebiotics. Simply said, prebiotics are dietary fibers present in several foods including vegetables, grains, fruits, and legumes. Prebiotics play an important role in helping to influence your gut microbiome because they are a food source, providing energy for the good bacteria in your gut.
Prebiotics help to promote a healthy microbiome by supporting the viability of good gut bacteria (probiotics), which in turn also encourages microbial diversity.4 The more abundant the gut microbiome is with a variety of different probiotics, the more health benefits these strains may provide.
Your diet can also provide other natural components that may support your gut health, called polyphenols. Which foods are rich in polyphenols? Polyphenols like anthocyanins, catechins, and procyanidins are naturally found in fruits and vegetables.4 Anthocyanins include naturally pigmented blue, red, and purple fruits and vegetables like red cabbage and berries to name a few.5 Catechins, a class of polyphenols called flavonoids, are found in apples, blackberries, green tea, wine, and dark chocolate.6 Polyphenols have characteristics of prebiotics because they help to support the gut by increasing the growth of good bacteria including Lactobacillus, Bifidobacterium,Akkermansia, Roseburia, and Faecalibacterium spp.4
Potential Health Benefits of Probiotics
Different types of probiotics provide various health benefits for the body. There is not a single probiotic that can address all health issues, but they do show promise in supporting a healthy gut microbiome, which is important for our overall well-being.
Digestive Health
Probiotics are most noted for the positive influence they have on gut health. Reduce digestive symptoms such as inflammation in the colon and aiding your digestive function. Some probiotics may also support those who experience lactose intolerance, by promoting lactase production. Lactase is the enzyme that helps to break down the milk sugar, lactose.78
Gut-Brain Axis
As you have probably heard, the gut is sometimes called the "second brain". The reason for this is that the gut actually communicates with the brain via a two-way channel or pathway in the body. Additionally, the gut produces some of the same chemicals/neurotransmitters as the brain, including serotonin, dopamine, and gamma-aminobutyric acid (GABA), which all play an important role in managing mood. While research is still ongoing, some studies have indicated that probiotics may support both mood and cognitive skills and help to reduce stress and anxiety.9
Supports Gut Integrity and Immune Health
Akkermansia muciniphila plays a key role in keeping the gut barrier healthy. It helps to control what enters and leaves the body, ensuring that beneficial bacteria stay in the gut while removing harmful toxins. This process supports overall gut health and strengthens the immune system.10
May Reduce Infant Colic
In breast-fed babies, probiotics like Lactobacillus reuteri (L. reuteri) have been shown to help with colic. Colic includes symptoms such as intense crying and discomfort, and it is diagnosed when there are no other gastrointestinal problems.11 L. reuteri is also added to some infant formulas to help provide comfort and aid digestion for babies who are fed formula.
What to Consider When Choosing a Probiotic Supplement
In addition to a healthy diet that provides both prebiotics and probiotics, sometimes you may want to bolster that GI tract and immune support and may be able to do just that by considering a probiotic supplement. The first thing you may want to consider is speaking with your healthcare provider to determine if you are a candidate for taking a probiotic supplement, and if so, then you will want to make sure that your probiotic supplement supports health benefits.
Classification of Probiotics — Good To Know
Did you know that there is a special method for classifying bacteria? Bacteria are classified into groups based on their specific traits and the health benefit that is characteristic for that strain.
Doing your research and also checking the label of your probiotic is essential. To ensure that the probiotic on the label is a true probiotic, you should see one or several strain names listed — for example, Bifidobacterium infantis Ab42.3,7,8 And if you remember biology class, the most common ways that bacteria are classified are by genus, species, and strain.3,4,5 There are different strains of the same species, and this is what lets us know which health benefits are related to that specific strain.3,4,5
Also, make sure to follow the instructions on the supplement label to ensure that you are taking the probiotic at the right time, since it can be with or without food.
Takeaways
Probiotics are essential for maintaining a healthy balance of bacteria in the gut and are linked to various health benefits. It is important to remember that probiotics should not replace a healthy diet but can complement it. Consulting your healthcare provider can help ensure that probiotics are suitable for you.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
References
- Ozen, M., and E. C. Dinleyici. “The History of Probiotics: The Untold Story.” Published January 2015.
- Probiotics - International Scientific Association for Probiotics and Prebiotics (ISAPP). Accessed September 19, 2024.
- Probiotics - International Scientific Association for Probiotics and Prebiotics (ISAPP). Accessed September 19, 2024.
- Alves-Santos, Aline Medeiros, et al. “Prebiotic Effect of Dietary Polyphenols: A Systematic Review.” Published September 2020.
- Sharma, Shubham, et al. “Natural Antimicrobials From Fruits and Plant Extract.” Accessed September 17, 2024.
- Miller, Ashlea. “9 Catechin-Filled Foods for People Who Don’t Like Green Tea.” Accessed September 17, 2024.
- Gunnars, Kris. “Probiotics 101: A Simple Beginner’s Guide.” Accessed September 19, 2024.
- Cannavale CN, et al. “Consumption of a Fermented Dairy Beverage.”
- Ashrafian, Fatemeh, et al. “Comparative Effects of Alive and Pasteurized Akkermansia Muciniphila.”