Probiotics 101

WHAT IS A PROBIOTIC AND HOW DO THEY WORK?

Probiotics are made from live bacteria and yeasts that naturally live in your body. We usually think of these as germs that cause disease, but your body is full of both good and bad bacteria. Probiotics are often called “good” bacteria because they help keep your gut healthy and an easy way to add that good bacteria back to your body.

The main job of probiotics, or good bacteria, is to maintain a healthy balance in your body. When you are sick, bad bacteria enters your body and increases in number. This knocks your body out of balance. Good bacteria work to fight off the bad bacteria and restore the balance withing your body making you feel better.

Beneficial bacteria are not only responsible for protecting the gastrointestinal tract, they also support the liver in detoxification, the kidneys in cleansing and the bowel in elimination. Beneficial microbes produce vital nutrients for the body like vitamins, minerals and fatty acids as well as certain digestive enzymes that help the digestive system break down food.

Probiotic supplements are really great to help protect our inner ecosystem from medicine-induced counter collateral damage, especially in the areas of digestive health, vitamin B levels, respiratory infections (covid-19 is a respiratory infection), mental health, weight loss and cognitive function (plus many more areas).

WHAT SHOULD I LOOK OUT FOR WHEN PURCHASING A PROBIOTIC?

Many companies are producing probiotics and the majority of them are ineffective for 2 reasons. First, they are produced from milk in an aerobic environment (containing oxygen), and most of our gut bacteria are anaerobic (free of oxygen); secondly, most probiotic supplements are destroyed by stomach acid before they even get to your digestive tract.

The first thing you should do is read the product label, which should show the genus, species, and strain of the probiotic or microbe. The product should also give you the CFU’s (colony-forming units) as the time of manufacturing. Please note that the majority of probiotics can die under heat, so knowing the company has proper storage and cooling procedures is also important. You should consider 5 specific things when buying a probiotic supplement:

1. Brand Quality – Look for brands that are certified organic.

2. High CFU count – Purchase a probiotic that has a range from 15 billion to 100 billion.

3. Strain Diversity – Search for a probiotic or microbiome supplement that has 10 or more strains and contains not only probiotics but also SBO’s, yeasts, fungi and algae.

4. Survivability – Look for strains like Lactobacillus plantarum, Bacillus subtilis, Saccharomyces boulardii, mushroom mycelia, phages, and other cultures or formulas that ensure that the probiotics make it to the gut and are able to colonize.

5. Research – Do your homework and look for brands that have strains that support your specific needs.

COMMON STRAINS AND THEIR THERAPEUTIC POWER

Bifidobacterium bifidum – the most dominant probiotic in infants and in the large intestine. Supports production of vitamins in gut, inhibits harmful bacteria, supports immune system response, and prevents diarrhea.

Bifidobacterium longum – supports liver function, reduces inflammation, removes lead and heavy metals.

Bifidobacterium breve – helps colonize healthy gut community and crowd out bad bacteria.

Bifidobacterium infantis – alleviates IBS symptoms, diarrhea, and constipation.

Lactobacillus casei – supports immunity, inhibits H. pylori, and helps fight infections.

Lactobacillus acidophilus – relieves gas and bloating, improves lactose intolerance. Shown to reduce E. coli by 61%, lower cholesterol levels, and create vitamin K. Also important in GALT immune strength.

Lactobacillus bulgaricus – a powerful probiotic strain that has been shown to fight harmful bacteria that invade your digestive system and is stable enough to withstand the acidic digestive juices of the stomach. It also neutralizes toxins and naturally produces its own antibiotics.

Lactobacillus brevis – shown to survive the GI tract, boost cellular immunity, enhance natural T-killer cells, and kill H. pylori bacteria.

Lactobacillus rhamnosus – supports bacterial balance and healthy skin. Helps fight urinary tract infections and respiratory infections, and reduce anxiety by reducing stress hormones and GABA neurotransmitter receptors. Also survives the GI tract.

Bacillus subtilis – an endospore probiotic that is heat resistant. Elicits a potent immune response and supports GALT. Suppresses growth of bad bacteria like salmonella and other pathogens.

Bacillus coagulans – an endospore probiotic that is heat resistant and improves nutrient absorption. Also has been shown to reduce inflammation and symptoms of arthritis.

Saccharomyces boulardii – a yeast probiotic strain that restores natural flora in the large and small intestine and improves intestinal cell growth. It has proven effective in treating inflammatory bowel disease like Crohn’s disease. It’s also been shown to have antitoxin effects, be antimicrobial, and reduce inflammation.

FOODS THAT CONTAIN PROBIOTICS

Fermented foods are the most natural source for us to get probiotics. However, there is no recommended daily intake for probiotics, so there is no way to know exactly which fermented foods or what quantity is the best. The general guideline that I recommend is to just add as many fermented foods to your daily diet as possible.

Why fermented foods? This is one of the oldest techniques for food preservation and mankind has been fermenting foods and drinks like wine and beer for centuries. Foods that are fermented go through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food, creating lactic acid. This process creates an environment that preserves the food and promotes beneficial enzymes, B vitamins, and omega-3 fatty acids, as well as various species of good bacteria.

The most common fermented foods that contain probiotics or have probiotics added to them include, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread, yogurt, kefir and some cheeses. Please note that not all fermented foods contain probiotics as some foods undergo processes that remove the probiotics, as with wine and beer, or make them inactive, like baking and canning.

IS TAKING A PROBIOTIC RIGHT FOR ME?

In general, probiotic food and supplements are thought to be safe for most people, though some people with immune system problems or other serious health conditions shouldn’t take them. If you are still unsure about probiotics and would like to chat about it, click the contact me page and send me a message, or you can email directly at NicoleNugentWellness@gmail.com.

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