Probiotics
“Probiotics are live microorganisms (in most cases, bacteria) that are similar to beneficial microorganisms found in the human gut. They are also called “friendly bacteria” or “good bacteria”. says National Center for Complementary and Integrative Health NCCIH (1) they help to support a healthy digestive tract and fight off gut infections by lining your digestive tract.
This may be beneficial to those who have just finished a course of antibiotics because antibiotics kill good bacteria as well as harmful bacteria and so we need to replenish these good bacteria to protect our gut.
You can find good bacteria in several foods such as – Yoghurt, pickles, miso, sauerkraut, certain cheeses, probiotic milk drinks and so on. Using food sources for your daily nutritional needs should be your prefered method to attain a healthy balanced diet and lifestyle.
Acidophilus is one such probiotic among others that can help
- Support a healthy gut
- Reduce infections and inflammation
- improve low mood and anxiety
- my help with IBS
What are the Benefits of Probiotics?
1) Supports a healthy gut
Digestion relies on a healthy gastrointestinal system. Acidophilus is a probiotic bacteria that could provide an additional source of good bacteria which can be found in a healthy digestive system. The good bacteria could prevent the build-up of the putrefactive bacteria that tend to cause gases that lead to bloatedness, caprylic acid may also help with this.
2) Reduce infections and inflammation
Probiotics also defend your body from infections and diseases that can occur as a result of external influences such as certain types of alcohol, smoking, sugar, GMO foods, lack of exercise, lack of sleep and more, this is why it is essential to replace the good bacteria lost or destroyed through these processes.
3) Improve low mood and anxiety
Probiotics may help to improve depressed mood and anxiety a study shows that 40 people who were diagnosed with a major depressive disorder or MDD had probiotic supplements for eight weeks, results show that they had decreased Beck Depression Inventory scores states US National Library of Medicine National Institutes of Health (2)
May help with IBS
They also may work alongside activated charcoal for combatting symptoms of irritable bowel syndrome (IBS) such as bloating and diarrhoea.
Some things to consider
Some people experience gas or bloating when they first take probiotics. This means that the probiotics are working and that the problem will soon resolve.
Prebiotics
Prebiotics are a type of fibre called oligosaccharides, known to resist digestion in the human small intestine and reach the colon where they are fermented by the gut microflora states US National Library of MedicineNational Institutes of Health (3)
Prebiotic food sources include chicory root, asparagus, Jerusalem artichoke, leek, barley, garlic, onions, and banana these should be raw to get the full benefit.
Prebiotics benefits
1) Protects gut
They feed the good bacteria and contribute to creating more in your stomach which essentially protects you from gut infections and diseases as stated above so they should be an essential part of daily meals.
2) Provides fuel for good bacteria
Pairing up prebiotics and probiotics have better results and benefits than just having one or the other as they can work in unison due to their actions on supplying probiotics fuel to survive and grow.
Prebiotics also helps to utilise the undigested fibre that we have consumed which levels out the harmful bacteria and thus improving our gut health.
3) Improves the intestinal lining
As our gut bacteria use the undigested fibre from our food, they produce short-chain fatty acids that help us in several ways. Butyric acid is one of these fatty acids produced, which improves the intestinal lining. These fatty acids also aid regulation of electrolyte levels in the body, this includes sodium, magnesium, calcium and water, which contribute to correct digestion, bowel movements and preventing diarrhoea.
4) Promotes mineral absorption
Prebiotics promote the absorption of minerals like calcium and iron in our body which can contribute to strong, healthy bones according to US National Library of MedicineNational Institutes of Health (4)
5) Weight management
Prebiotics may help to aid in weight loss due to the high fibre content which can leave you feeling fuller for longer.
They may also play a role in managing certain hormones namely ghrelin which is responsible for telling your brain that you are hungry, prebiotics may reduce the amount of ghrelin produced and so you may be hungry a lot less throughout the day.
Resources
Last accessed online 13/04/2020
- https://www.nccih.nih.gov/health/probiotics
- https://www.ncbi.nlm.nih.gov/pubmed/26706022
- https://www.ncbi.nlm.nih.gov/pubmed/23609775
- https://www.ncbi.nlm.nih.gov/pubmed/17311984
