Probiotics: Benefits for Your Gut Health

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Probiotics: Overview, Types, Applications & Foods

Introduction

Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits to the host. These microorganisms help maintain or restore the natural balance of the gut microbiota, improve digestion, enhance immunity, and may offer protection against certain infections and diseases.

They are most commonly found in fermented foods (like yogurt, kefir, Kimchi), dietary supplements, and even in pharmaceutical formulations. Most probiotics belong to the bacterial genera Lactobacillus, Bifidobacterium, Bacillus, and the yeast Saccharomyces boulardii.

Élie Metchnikoff, a Russian scientist, first proposed the concept of probiotics in 1907. He suggested that consuming lactic acid bacteria from fermented milk could improve gut microbiota, thereby promoting health and prolonging life. In the 1950s and 60s, the term “probiotic” was used to describe substances that supported the growth of beneficial microorganisms.

In 1989, Fuller offered a refined definition of probiotics as “live microbial feed supplements which beneficially affect the host animal by improving its intestinal microbial balance.” This was later superseded by a more widely accepted definition from the WHO and FAO in 2001, describing probiotics as “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host.

Probiotic foods

Types of Probiotics:

Probiotics can be divided into categories based on their genus, species, and strain.

The main types are as follows:

Bacterial Probiotics

  • Lactobacillus spp.
    • For instance, L. acidophilus, L. rhamnosus, L. casei, and L. plantarum. These are often found in yogurt and other fermented dairy products. They aid in lactose breakdown, promote gut health, and enhance immune function.
  • Bifidobacterium spp.
    • For example: B. bifidum, B. longum, B. breve, and B. infantis. These typically reside in the colon. They help protect against infections, particularly in young children.
  • Bacillus spp.
    • Such as B. coagulans, B. subtilis, and B. clausii. These bacteria form spores are resistant to heat, and are commonly included in supplements.
  • Streptococcus spp.
    • For example: S. thermophilus. This type is used in making yogurt and assists with lactose digestion.

Yeast Probiotics

  • Saccharomyces boulardii.
    • This is yeast that helps to prevent diarrhea linked to antibiotics and travel.

Applications of Probiotics

  • Digestive strength: Eating probiotic-rich fermented foods can improve digestion by aiding in nutrient absorption and reducing digestive problems like irritable bowel syndrome.
  • Nutrient Improvement: Fermentation enhances nutrient absorption by breaking down anti-nutrients in grains and legumes, making B vitamins and minerals more available.
  • Enhanced Gut-Brain Link: Recent studies show a strong gut-brain relationship. Gut bacteria influence brain health; Probiotics in fermented foods may aid mental well-being, easing anxiety and depression.
  • Digestive Disorders: Probiotics found in fermented foods can serve as an additional method to help manage health issues like inflammatory bowel disease, which includes Crohn’s disease and ulcerative colitis.
  • Heart Wellness: Certain fermented foods, such as kefir and some cheeses, have components that might benefit heart health. For example, particular strains of probiotics could aid in lowering blood pressure and cholesterol levels.
  • Cancer Risk Reduction: Certain fermented foods have bioactive substances that might contribute to preventing cancer. These substances may help slow the growth of cancerous cells and lower the risk for some types of cancer.
  • Gut Health Improvement: Probiotics help balance gut bacteria for better digestion and immune function, reducing digestive issues like diarrhea, constipation, and IBS.
  • Boosting the Immune System: The gut houses much of the immune system. Probiotics aid immunity by countering germs and pathogens.
  • Prevention and Treatment of Diarrhea: Probiotics prevent and manage various types of diarrhea by controlling harmful bacteria and restoring gut balance, including infectious and antibiotic-related diarrhea.
  • Vaginal Health: Specific strains of probiotics, such as Lactobacilli, are advantageous for women’s health. They aid in sustaining a healthy vaginal microbiome, which helps prevent yeast infections and bacterial vaginosis.
  • Oral Health: Research has explored probiotics for their possible benefits to oral health. They may help decrease harmful bacteria in the mouth, which is linked to issues like gum disease and bad breath.

Probiotics food sources

  • Yogurt: Helpful bacteria, mainly Lactobacillus bulgaricus and Streptococcus thermophilus, create this dairy item through fermentation.
  • Kombucha: A tea drink that people produce by fermenting sweetened tea with a mix of bacteria and yeast known as SCOBY.
  • Sauerkraut: Cabbage that has undergone fermentation, often seasoned with different spices. It is a common food in many European dishes.
  • Kimchi: A traditional Korean side dish composed of fermented vegetables, typically radishes and cabbage, spiced with garlic, ginger and chili pepper.
  • Miso: A common ingredient in Japan made from fermenting soybeans with salt and a type of mold called koji.
  • Sourdough Bread: Bread that bakers create using naturally existing yeast and lactic acid bacteria found in a sourdough starter.
  • Cheese: Various cheeses, such as cheddar, mozzarella, and Gouda, are produced by fermenting milk with specific bacterial cultures.
  • Tempeh: An Indonesian food made from fermenting soybeans using Rhizopus oligosporus.
  • Fermented Pickles: Cucumbers or other vegetables stored in a saltwater solution, aided by lactic acid bacteria.
  • Wine: A drink created by fermenting grape juice, where yeast turns sugars into alcohol.
  • Beer: Brewed by fermenting malted barley and other grains with yeast to create alcohol and bubbles.
  • Kefir: A drink made from fermented milk using kefir grains, which consist of a mix of yeast and bacteria.
  • Natto: A dish in Japan made from fermented soybeans, known for its unique smell and stretchy texture.
  • Amazake: A sweet beverage made from fermented rice in Japanese cuisine.

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