Benefits of Probiotics

At least 400 species of bacteria and several species of yeast exist in the human colon, all playing important roles in maintaining optimal function of the digestive and immune systems. Probiotics are bacteria that occur naturally in the gut and can also be consumed for particular health benefits. Probiotic foods or supplements allow you to boost the numbers of positive bacteria in your gut, reducing undesirable bacteria and improving your wellbeing in a variety of ways.

Health benefits of probiotics;

• Promote growth of beneficial bacteria
• Increase immune function
• Aid in excretion of wastes
• Encourage digestion and assimilation of nutrients
• Improve vitamin syntheses (Vitamin K, niacin, biotic)
• Antioxidant protection
• Promote absorption of minerals (eg. calcium)
• Decrease cholesterol by directly acting upon cholesterol within the gastro-intestinal tract and increasing excretion

The idea of consuming live bacteria or yeast may seem strange at first. After all, it’s common to take antibiotics and use antibacterial substances to fight bacteria. The term “Probiotics” literally translates to “For Life”, meaning that when you take probiotics, you are actually adding living microorganisms that are beneficial to your health. This is the opposite of antibiotics, which literally translates to “Against Life” because they are designed to destroy bacteria that are in your body. The problem is, antibiotics don’t just get rid of bad bacteria – they are non-discriminatory and they eliminate harmless and beneficial bacteria along with the bad.

Other factors that can cause an increase in the proliferation of detrimental bacteria and a reduction in beneficial bacteria include;

• A diet high in processed foods
• Other medications (oral contraceptive pill, HRT, cholesterol lowering drugs)
• Alcohol
• Smoking
• Lack of dietary fibre
• Overuse of colonic irrigations

An overgrowth of bad bacteria results in digestive dysfunction and may lead to damage of the cells lining the gastrointestinal tract, overproduction of toxins, maldigestion, and malabsorption.

These problems can manifest as;

• Abdominal pain
• Excessive gas
• Diarrhea
• Constipation
• Food allergies or intolerances
• Asthma
• Eczema
• Fatigue
• Irritability
• Cognitive difficulties

Along with probiotic supplementation, healthy eating can help to restore the balance. Gut bacteria thrive on fibre and undigested starch, which they ferment in the colon to make butyrate, a nutrient used directly by the colon cells to stay healthy. Eating a diet high in fibre and drinking plenty of water can promote the growth of beneficial bacteria species.

Cultured, or fermented foods also contain various types and amounts of beneficial bacteria. These foods include cheese, kefir, miso, sauerkraut, tempeh, umeboshi vinegar and yoghurt.

It’s easy to understand how probiotics can improve gut function, but how can they have effects elsewhere in the body? The gut is like the ‘training ground’ for immune function throughout the body. In the gut, the immune messengers are trained to recognize threats, before being transferred to other locations in the body such as the lining of the throat, lungs, and urinary tract. When bowel health deteriorates, this process becomes less effective, whereas keeping the gut healthy can boost the whole body’s immune defenses.

The most powerful effects can be obtained from specialised probiotic foods or supplements that contain large numbers of living organisms of selected species. For a probiotic food or supplement to have optimal effect, it needs to contain bacteria that can survive the digestive process and reach the colon alive. The best probiotics have been selected for their ability to make their way through the gut and then temporarily colonise the large bowel, forming a protective barrier against toxins and undesirable bacteria. Choosing the right bacteria species is important (consult a naturopath or nutritionist for the best advice), as each type has different effects.

Your lifestyle will determine whether bacteria perform inside you like an invading army or a security force trying to protect you from harm. Simple strategies can make a significant difference. Here are some tips to keep your gut bacteria happy:

Choose probiotic food regularly. Yoghurt and probiotic drinks are a great source of good bacteria.

• Eat a variety of high-fibre and starchy foods, including fruits, vegetables, legumes, nuts and whole grains.
• Drink plenty of water
• Avoid consuming large amounts of juices. Eat fruits and vegetables whole, as their fiber content is one of the most valuable components for gut health
• Reduce alcohol consumption
• Take steps to reduce stress
• Avoid using antibiotics unnecessarily. Note that they only kill bacteria, not viruses, so are no use for treating a cold or flu
• Avoid antacids if possible, as stomach acid protects against undesirable bacteria

Set the stage for the good bacteria to carry out their roles optimally by ensuring healthy gut foundations and adequate supplementation to avoid unnecessary dramas. Probiotics get the applause from me!

Live well, live long, live naturally

Renee x