Probiotics Improve Digestive Performance
Probiotics are the friendly bacteria that supports the gut in achieving optimal health. The number of gut bacteria molecules the body contains is about the same number of cells in your body (over 30 trillion cells). No wonder the gut is important! The digestive system carries about 2,000 diverse types of bacteria.
According to a meta-analysis of clinical-trials, probiotics are beneficial in the prevention and treatment of gastrointestinal diseases (e.g. irritable bowel syndrome, ulcerative colitis). When Probiotics are used in treatment, the most important factor to consider is the type of probiotic strain, and health condition (disease).
It’s also helpful to note, there are over 1,000 clinical studies conducted on probiotics suggesting their effectiveness in destroying harmful microbes by creating the enzymes to do so, maintaining the digestive system’s pH, preventing infection, and improving immunity.
Probiotics create barriers in the digestive tract along with cells (secretion of IgA and regulatory T cells) to prevent infection.
We should also consider prebiotics! Prebiotics help probiotics grow healthy bacteria. Important to include among food choices (fiber-rich foods).
What probiotics should you be taking to ensure you receive all the supreme benefits?
Let’s explore Foods and Supplements!
Top Probiotic Foods to include in your diet to optimize your gut health include:
· Fermented Vegetables (Kimchi, Sauerkraut)
· Kefir
· Tempeh
· Kombucha
· Miso
· Natto
· Non-dairy Yogurt
It’s encouraged to opt for the options that are low in sugar, free of preservatives, organic, non-GMO, and minimally processed. Include at least 1 of these foods daily. If you decide to go with fermented vegetable options limit to 1 tablespoon or up to 3 servings daily.
Top Probiotic Supplements and Considerations:
· Look for Reputable Brands and Quality Supplements
· Aim for 10-20 billion “colony forming units” (CFUs) daily for adults, and 5-10 billion CFUs daily for children. “Colony forming units” measured probiotic dosage.
· Aim for probiotics that have prebiotics to support digestion. Prebiotic ingredients may include astragalus, flax seed, hemp seed, turmeric, ginger, ashwagandha…
· Aim for “Live and active cultures” and avoid “made with cultures”
· Look for strains Lactobacillus acidophilus
o Bacillus clausii
o Saccharomyces boulardii
o Bacillus subtilis
o Bifidobacterium bifidum
o Lactobacillus plantarum
o Lactobacillus fermentum
Probiotics are Greatly Effective!
Always remember to consult with a healthcare provider before starting any new health regimen, especially if you’re pregnant, nursing, or on medication.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2856834/
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