This is part two of a two-part series on prebiotics and probiotics for gut health. In this article, we’ll take a look at how the microbiome works, what probiotics are, how to incorporate them, and how they improve the gut microbiome.
On the surface, the idea of living organisms in our food and even in our bodies may sound like nightmares. But most of us are now familiar with the benefits of probiotics as part of our diet and possibly in supplements.
You may not always think of probiotics as living things, but we need to support their growth and population as we would any beneficial being. Understanding their benefits, how they work and how best to support them allows us to take full advantage of probiotics and therefore support our gut health.
The important role of gut bacteria
Whether you are already a Nutritionist Master, an NTI student, a prospective student, or just someone interested in learning about nutrition and health, you undoubtedly want to learn about gut health.
This is because the microbiome is connected to much more than just digestion. It also affects our brain health and mental well-being, as well as our immune system and more.
We have bacteria living on every surface and in almost every nook and cranny of our bodies. In fact, the number of alien organisms that live on and inside you you outnumber your human cells 10 to one. This bacterium is beneficial in fighting a wide range of diseases. Nowhere is this more true than in your gastrointestinal tract, which runs from your mouth to your anus. And a large percentage of these bacteria reside in your intestines.
Bacteria feed on what you eat and in turn, aid in digestion, produce nutrients, ward off pathogens, prevent certain bacteria from taking over, support neurotransmitters, and affect your endocrine system. Unfortunately, there are several ways that the bacterial population in the gut can be adversely affected. These include poor diet, stress and inflammation, drugs, and environmental toxins.
Functions of the microbiome
A closer look at all the roles of the microbiome gives us a glimpse into a powerhouse of health.
Many of the functions of the bacteria in our gut stem from the production of short-chain fatty acids (SCFAs). These are produced by microflora when fermented prebioticswhich they use as a fuel source. SCFAs, such as acetate, propionate, and butyrate, which are the most commonly found in the body, serve a number of functions and pathways. They help in production ATP (which our body uses as energy) and keeps the connections between the cells of the intestinal wall tight.
Moreover, they reduces inflammation and may protect against inflammatory bowel disease.
With 80% of our immune system located in our gut, it’s no wonder that the bacteria there can affect our immune response and our ability to fight infection and disease. It does this in a number of ways.
Gut bacteria literally they compete with pathogens for space and fuel in our gut. In addition to keeping cell junctions tight, bacteria also help regulate the mucosal lining that prevents pathogens from entering the bloodstream. This same bacteria helps metabolize bile to digest fat, allowing it to be reabsorbed for later use.
Our microbiome also helps our body they produce natural nutrients such as vitamins K, B12, thiamin and folate.
And these microbes in our gut help produce neurotransmitters that enable communication between the gut and the brain. This function means that The health of the microbiome can affect mood, cognition and mental health.
Bacteria vs. Probiotics
You may be wondering how gut bacteria and probiotics are related to each other. Probiotics are simply exogenous bacteria: microflora that come from outside your body.
Probiotics come in two main forms, from food or drink and as supplements. And although probiotic supplementation is relatively new, their consumption has existed in some versions for thousands of years.
Although the early days of probiotic foods came from forms of food preservation to make them last and not from knowledge of microorganisms, almost every culture around the world has found ways to ferment food. In fact, the oldest known forms of fermentation dates back to 10,000 BC. and involved the fermentation of dairy products from camels, goats and sheep to create yogurt. This progressed to making fermented beverages such as wine and mead from fermenting fruit and honeyrespectively. Many countries have fermented soybeans (such as miso from Japan), cabbage (such as sauerkraut from Germany or kimchi for Korea), yeast in bread (originally in Egypt), cucumbers in pickles (originally in Iraq), tea to kombucha (in China) and more. Unfortunately, naturally fermented foods are not as common now due to refrigeration and the huge increase in processed foods.
To make matters more confusing, foods that were once created through fermentation can be made through processes that no longer create probiotics. Shelf-stable pickles and sauerkraut readily found in supermarkets are created by the addition of vinegar, not by fermentation.
In addition, probiotics are added to foods that are not fermented but only fortified. These still contain probiotics, but not in the foods they would be naturally present in.
Supplement with probiotics
While holistic nutrition dictates that the goal would be to get nutrients from the diet first, there is nothing wrong with probiotic supplements. In fact, you can still consume probiotic-rich foods even if you choose to supplement.
As fewer traditional foods are consumed around the world, supplementing with probiotics can be a way to easily feed your microbiome. And for many people, this may allow them to choose probiotic strains that target specific health issues like IBD or are meant to repopulate after treatments like antibiotics, which significantly reduce healthy gut bacteria.
Many probiotic supplements require refrigeration to prevent the live organisms from dying. And there is some question about how long it survives the trip down to the intestines, especially because of the stomach acid. Although there are many products, both foods and supplements, that advertise CFUs (colony forming units) in the millions, you’d really be looking for numbers in the billions to get much of an effect. Tens and hundreds of billions are usually the most effective.
Types of probiotics
Of the many types of probiotics available, some are better researched and understood as to what they are effective for.
The genus Lactobacillus, including L. acidophilus, L. rhamnosus, L. casei and L. plantarum, is found along the vaginal canal, so many of us start life with it already in our bodies. It can be especially powerful against diarrhea and other symptoms associated with IBD. May also fight colic, Helicobacter pylori and ulcerative colitis.
The genus Bifidobacterium, including B. longum and B. breve, can be effective against respiratory infections, sepsis and some viruses and may be anti-inflammatory.
Diets rich in probiotic foods are often enough for many people. But supplementation may be necessary in certain conditions that have caused depletion in the gut. Many medications can cause gut imbalance, especially long-term antibiotic therapy. While this means that antibiotics do their job of reducing harmful bacteria, they take beneficial bacteria with them. Supplementation with probiotics helps restore the beneficial population. Nonsteroidal anti-inflammatory drugs (NSAIDs), proton pump inhibitors (PPIs), antacids, some antidepressants, statins, some hypnotics, and laxatives they are also known to affect the balance of bacteria in the gut.
Probiotic safety and concerns
While probiotic-rich foods are generally considered safe in most cases, anyone who has small intestinal bacterial overgrowth (SIBO) should be aware that they may add a bacterial imbalance.
In many cases, it is not the probiotics themselves that are the problem, but other ingredients or additives in fermented foods. For example, kombucha can be high in sugar and may contain small amounts of caffeine and alcohol. Fermented soy products, when not consumed in moderation, can inhibit nutrient absorption or affect hormone levels.
And even if probiotic-rich foods are good for you, if you don’t have a lot of experience with them, they can cause initial bloating when first introduced.
If you’re curious about eating more probiotic-rich foods to see if they benefit your digestive system and overall health, some great places to start are this sauerkraut, these miso mashed sweet potatoes, or even these preserved lemons.
Do you enjoy learning about nutrition and its role in a healthy lifestyle? Interested in making a career out of that curiosity and passion? The Nutrition Therapy Institute offers both in-person and online versions Master Nutrition Therapist certificationas well as a hands-on Natural Food Chef Program.
About the Author: Maya Strausberg earned her Master Nutrition Therapist certification from NTI before starting her private nutrition therapy practice. She now offers writing and editing services to nutritionists and other health professionals around the world through her business, Family Tree Nutrition.
Images: Image by Alicia Harper from Pixabay. Photo by Anshu A on Unsplash
