The Power of Probiotics for Gut Health and Beyond

Probiotic-rich foods and supplements have become popular for their extensive health benefits, from traditional fermented foods like sauerkraut, kefir, kimchi, and miso to probiotic tablets and liquid supplements. These foods contain beneficial bacteria, or probiotics, which support gut health by fostering a balanced gut microbiome, essential for digestion, immunity, and overall health (Raak et al., 2014). Fermentation enhances the nutritional and functional properties of these foods, offering benefits that go beyond those of the original ingredients (Marco et al., 2016). This article explores the benefits, potential side effects, and convenience of adding probiotics to your diet.

 

Health Benefits of Probiotics

Probiotics enhance gut health by balancing the microbiome, aiding digestion, nutrient absorption, and regular bowel movements. Fermented foods like sauerkraut and kefir also provide anti-inflammatory and immune-supporting effects due to their high levels of lactic acid bacteria (LAB) and antioxidants (Shahbazi et al., 2021). These probiotics benefit immune health and may even support heart health by improving cholesterol levels and blood pressure. Additionally, studies indicate that probiotics positively impact metabolic and mental health, showing potential benefits in managing type 2 diabetes, cardiovascular disease, obesity, and depression (Marco et al., 2016).

Moreover, probiotics influence the gut-brain axis, potentially benefiting mental health. Studies suggest that probiotics may improve mood and alleviate symptoms of anxiety and depression by affecting neurotransmitter levels, essential for cognitive function and mental well-being (Marco et al., 2016; El Dib et al., 2021). This promising research highlights the gut-brain axis, a well-established link between gut and mental health, suggesting that gut microbiota can significantly influence mood and cognitive health.

 

Bioavailability (availability & optimal use in body) of Probiotics: Food vs. Supplements

When it comes to probiotics, food sources are generally superior to supplements. Foods like kefir, sauerkraut, and kimchi not only provide live bacterial cultures but also contain additional nutrients, fibers (prebiotics), and bioactive compounds that support gut health synergistically. While probiotic supplements, such as tablets and liquids, are convenient, they may lack the full range of beneficial compounds found in whole foods. Additionally, research on the efficacy of probiotic supplements remains relatively limited compared to studies on probiotic-rich foods, and the benefits of supplements are not as strongly established.

The bioavailability of probiotics can also differ: liquid probiotics often provide higher bioavailability, allowing beneficial bacteria to be more readily absorbed. Tablets, while effective, may lose bacterial viability if not stored correctly. However, many high-quality probiotic tablets are formulated to ensure survival through stomach acid. For the best results, check for colony-forming units (CFUs) and strain diversity on labels to ensure effectiveness.

 

Colony-Forming Units and Variety in Probiotic Sources

Different probiotic sources offer varying colony-forming units (CFUs) and bacterial species, which affect their efficacy. Fermented foods like kefir, sauerkraut, and kimchi often provide a diverse range of beneficial bacteria, such as Lactobacillus and Bifidobacterium strains, with millions to billions of CFUs per serving. Probiotic tablets and liquid supplements may specify CFU counts and include multiple bacterial species. Options with a variety of strains and higher CFUs may offer more benefits, but the best choice depends on individual health needs.

 

Potential Side Effects and Interactions

While probiotics are generally safe, introducing them gradually into the diet is recommended. Consuming too many probiotic-rich foods quickly can lead to digestive discomforts, such as bloating, gas, or diarrhea (Raak et al., 2014). This can be managed by starting with small servings and gradually increasing intake. Additionally, certain fermented foods like kombucha and sauerkraut contain compounds that may interact with medications, especially monoamine oxidase inhibitors (MAOIs). Those on specific medications should consult a healthcare provider before incorporating these foods into their diet.

Individuals with weakened immune systems or immunosuppressants should approach probiotics with caution, as certain sources could carry bad bacterial species that might lead to infections. It is generally advised to avoid raw, unpasteurised fermented foods if immune health is compromised, opting instead for carefully controlled probiotic supplements with clear labelling and quality assurances.

 

Convenience, Taste, and Versatility

Probiotic foods and supplements are versatile and easy to incorporate into meals. Sauerkraut, kimchi, and kefir can be enjoyed directly or added to dishes like salads, sandwiches, or wraps for a tangy twist. Miso and tempeh are ideal in soups and stir-fries, bringing a rich, savory flavor. Probiotic drinks like kefir and kombucha are refreshing on their own or as smoothie ingredients.

For a flavour-neutral option, probiotic tablets and liquid supplements are convenient and can be taken directly or mixed into water or juice, making probiotics accessible and easy to include in any daily routine.

You can support gut health, immune function, and cognitive well-being by incorporating probiotics- whether through traditional fermented foods or supplements.

 

How to choose the best probiotic supplements By Nutritionist Olga: 

1) Do tablets & gummy probiotic supplements have high-quality & live bacteria like other sources? 

When we are talking about probiotic supplementation, the supplement must be in a form where the bacteria are still ’alive’ because of the point we ingest them, and in theory, they stay alive in the gut and give us the goodness. When you find probiotic supplements, these are usually little granules in capsules rather than hard tablets. It is because the granules have the bacteria in them in a living form. If we treat them with heat they will die so therefore I would not trust hard tablet or gummy versions and they are probably not going to give any effect.

2) Are the beneficial bacteria in probiotics sensitive to UV rays, heat & moisture during storage?

Yes, bacteria are sensitive to heat and UV rays. Too much Heat will kill any living organism and UV rays can be destructive to them as well / this is one of the reasons why it is recommended to keep probiotic supplements away from the sun, in darker colder, and dry places. Possibly bacteria will be affected by the moisture as well but moisture can sometimes be beneficial depending on the bacterial species. For example not recommended to swallow probiotics with a hot drink as the heat might kill the beneficial bacteria.

3) Some beneficial bacteria in probiotics can be killed by acids in the stomach and how can we overcome that? 

Choose supplements that have on them resistant to acidic pH as they have to pass the stomach - sometimes capsules will be destroyed in the stomach and all bacteria can die. Probiotic foods on the other hand are usually quite acidic themselves and they provide natural protection from the acids in the stomach, pass the stomach, and get to the gut to live there

 

References

Raak, C., Ostermann, T., Boehm, K., & Molsberger, F. (2014). Regular Consumption of Sauerkraut and Its Effect on Human Health: A Bibliometric Analysis. Journal of Medicinal Food, 17(7), 1-8. PMCID: PMC4268643, PMID: 25568828.

Shahbazi, R., Sharifzad, F., Bagheri, R., Alsadi, N., Yasavoli-Sharahi, H., & Matar, C. (2021). Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods. Frontiers in Nutrition, 8, 1-10. PMCID: PMC8147091, PMID: 33946303.

Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., Gänzle, M., Kort, R., Pasin, G., Pihlanto, A., Smid, E. J., & Hutkins, R. (2016). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 44, 94-102. DOI: 10.1016/j.copbio.2016.11.010.

El Dib, R., Periyasamy, A. G., de Barros, J. L., França, C. G., Senefonte, F. L., Vesentini, G., Alves, M. G. O., Rodrigues, J. V. S., Gomaa, H., Gomes Júnior, J. R., Costa, L. F., Von Ancken, T. S., Toneli, C., Suzumura, E. A., Kawakami, C. P., Faustino, E. G., Jorge, E. C., Almeida, J. D., & Kapoor, A. (2021). Probiotics for the treatment of depression and anxiety: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition ESPEN, 46, 1-10. DOI: 10.1016/j.clnesp.2021.07.027.

 

 

FAQ

1. What are probiotics?

Probiotics are live beneficial bacteria and yeasts that promote a healthy balance of gut bacteria, supporting digestion and immunity.

2. How do probiotics benefit my health?

They improve digestion, support immune health, may aid in weight management, and can benefit mental health by influencing the gut-brain axis.

3. What are some common probiotic foods?

Foods like sauerkraut, kimchi, kefir, yogurt, miso, kombucha, and tempeh are rich in probiotics.

4. What’s the difference between probiotics and prebiotics?

Probiotics are beneficial bacteria, while prebiotics are the fibres that feed these bacteria, helping them thrive in your gut.

5. Can probiotics help with digestive issues?

Yes, they can alleviate symptoms of digestive disorders like bloating, constipation, and irritable bowel syndrome (IBS).

6. Are there side effects to taking probiotics?

Some people may experience mild gas, bloating, or diarrhoea initially as the body adjusts; starting with small amounts is advised.

7. How should I store probiotics?

Many probiotic supplements require refrigeration to keep the bacteria alive, but some are shelf-stable. Always check the label.

8. Can I get enough probiotics from food alone?

Yes, you can get probiotics from food, but supplements may be beneficial for those with specific health goals or dietary restrictions like lactose & soya intolerance.

9. Do probiotics interact with medications?

Some probiotic foods, like fermented foods, contain tyramines that may interact with medications, especially MAOIs. Check with your healthcare provider.

10. How long does it take for probiotics to work?

Benefits can vary, but some people notice improvements within a few days to weeks, depending on the health goal and individual response.