What are probiotics + where do we get them?

What are probiotics?

Probiotics can be thought of as living microorganisms that benefit the host. The most common probiotics on the market today include lactobacillus, bifidobacterium and streptococcus. Note that the definition of probiotics has evolved for centuries, and may change again due to new research.

How probiotics work

When probiotics are digested, pass the mouth, stomach, small intestine and then enter the colon, the fermentation process occurs. Fermentation of probiotics in the colon leads to beneficial changes on our gut microbiome.

What is our gut microbiome?

You can think of our gut microbiome as our bodies own bacterial ecosystem. The microbiota are the different types of bacteria that make up the microbiome.

Note that a higher quality diet = higher gut microbiota diversity

It is amazing to think that our own ecosystem can change rapidly depending on how we nurture it. Changes of our gut microbiome can happen in just 24 hours of dietary changes. The microbiome is sensitive to antibiotics, stress, climate, infection, disease, cancer, and other factors.

What about prebiotics?

Probiotics work like a system with prebiotics. Prebiotics feed the good bacteria in our gut. Some benefits of prebiotics include GI tract protection, immune stimulation, and improved brain function. Note that information on prebiotic fibers' benefits continue to expand.

Food Sources of prebiotics-

in the fibers of fruits, vegetables and whole grains. Specifically onions, celery, asparagus, legumes, oats, cooked potatoes and green bananas. Studies have shown that legumes, specifically lentils have higher prebiotic effect than fruits and vegetables due to their galactooligosaccharides.

What are synbiotics?

Synbiotics are simply a combination of probiotics and prebiotics

What do probiotics do for us?

Probiotics on our gut lining can protect us from pathogens that cause illness. People who have a hard time digesting lactose would benefit from eating yogurt, as the fermentation process that occurs in the yogurt makes lactose easier to digest.

Probiotics may help with IBS symptoms and other gastrointestinal symptoms including diarrhea caused by antibiotic use. Research does show that probiotic can have a positive affect on cognitive function and mental health.

Food Sources of probiotics-

• Best food sources based on Evidence - Yogurt, Kefir

• Questionable food sources based on Evidence - Kimchi, sauerkraut, natto, and sourdough

• No evidence to back - Kombucha

• Not all fermented foods should be considered a probiotic.

• Note that supplements are available but not all probiotic supplements are created equal and research should be done on the brand and strain chosen before starting a new supplement. Talk to your dietitian or Dr. before making any significant dietary changes.

What should you eat if you want to have more probiotics in your diet?

If you want to have more probiotics in your diet, increase your intake of prebiotics. This includes adding in more whole grains, fruits and vegetables, legumes, and if you choose to consume dairy try to include fermented types like yogurt. If you consume foods with probiotic strains, switching up the strain regularly will help diversify the microbiome of your gut. Research is still being done on the benefits of specific different strains. If you are someone who enjoys Kombucha, go ahead and keep enjoying it. Just know that it won't have the pre/probiotic effect that it may state on the label.

Making small changes in your diet adds up over time. Email me if you have any thoughts about this post or history of probiotic use that you would like to share with me. I would love to hear from you! @nutritionbalancedbybre@gmail.com

Something to look forward to too, I will be doing a post on the microbiome gut brain axis in the future!