Probiotics are the latest health buzz, and deservingly so. They are the “good” bacteria in your gut that can help keep your microbiome population in balance. Your gut also contains “bad” bacteria which, unfortunately for some people, outnumber the good. Ideally, the balance of gut flora should be approximately 85 percent good bacteria and 15 percent bad bacteria. When this ratio gets off balance and there’s too much of a certain type of fungus, yeast or bacteria, it can lead to disharmony and disease. The word probiotic broken down actually means “promoting life.” Indeed, our life is dependent on this little bugs.
When probiotics first came on the scene, they were used only as a remedy for diarrhea after taking antibiotics or for people that visited a country with sketchy water. Today, science has discovered many more health benefits including the treatment for Alzheimer’s disease, irritable bowel syndrome, digestive disorders, depression, obesity, eczema, unhealthy gums, urinary and vaginal health problems. How can these little microscopic bugs do so many wonderful things? Because they help to regulate your enzymes, hormones, digestion, mood, and even your quality of sleep! Most health experts agree that the gut is the first place to focus on if you want to optimize your health. This makes sense considering 75% of your immune system lives in your gut.
Your gut also effects your emotions. Have you ever had a gut-wrenching car ride, or a gut instinct about someone, or butterflies in your stomach? Research shows, the gut and the mind communicate with one another. So much so, many scientists have called the gut microbiomes your “second brain.” If you are struggling with depression, constantly feeling stressed out or always seem to be in a bad mood, probiotics may offer a solution. Probiotics also help improve daily bowel movements and reduce inflammation and pain throughout the body. This is welcome news for those taking opiod pain medication because they alter nerve input to the gastrointestinal tract which inhibits peristalsis (movement required for proper elimination.) Opioids also increase the absorption of electrolytes and water (making drier and thus harder poops). These factors lead to constipation and a plethora of related health issues. Probiotics can offer natural pain relief and give needed balance to your digestive system.
PROBIOTIC FOODS
You can find probiotics in a variety of foods. The most popular options are yogurt and kefir; however, if you have a dairy allergy or sensitivity, this can cause more harm than good. The good news is, there are many dairy alternatives like almond yogurt, coconut yogurt, and coconut kefir. However, watch out for added sugar in these products because they can create inflammation in the gut. Instead, choose products that are sweetened with stevia, xylitol or coconut sugar. Another great option is fermented foods like sauerkraut, apple cider vinegar, pickles, cultured vegetables, and kombucha. Even with these choices available, it’s still difficult to consume the quantity of probiotics needed from diet alone. Supplements to the rescue!
PROBIOTIC SUPPLEMENTS 101
Shopping for a probiotic supplement can be very frustrating. There are literally hundreds of different strains available. Which is the best choice? How many CFUs (colony forming units) do you look for? Do you take them with food or on an empty stomach? When is the best time of day to take them? Should they be stored in the fridge or at room temperature? First, it’s important to know, in order to bring balance to the “good” and “bad” bacteria count, a multi-strain probiotic formula reflecting a diversity in both number of species and number of genera (groups) is recommended. Here are a few of the most popular probiotic species and what they are most effective for:
Lactobacillus acidophilus and Bifidobacterium: These are the most commonly sold probiotic strains. You will usually find them in the refrigerated section because they are dairy based. This can be a problem if you are allergic or, like many people, have a sensitivity to dairy. These are a great choice for females that suffer from candida albicans, a fungus that can cause yeast infections. However, you’re much better off getting these probiotic strains from foods like yogurt because, in supplement form, they’re very fragile and have difficulty surviving the acidic environment of the gut. If you do decide to get this probiotic strain, you will need to take a lot of it in the hopes some survive the acidic journey through the stomach.
Lactobacillus Plantarum: This a great probiotic strain if you have digestive issues, especially irritable bowel syndrome. It was first isolated in 1986 by a scientist in Lund Sweden who was researching how to rejuvenate human colon tissue. Studies have consistently shown that L. plantarum is great for counteracting the negative gastrointestinal affects of taking antibiotics.
Saccharomyces Boulardii: A well researched probiotic, this is one of the best choices for diarrhea, and for C. difficile infections (a common, and often stubborn gastrointestinal infection). This strain is also a great option if you suffer from inflammatory bowel disease like crohns and ulcerative colitis. In addition, S. boulardii can help treat other ailments, such as lactose intolerance and vaginal yeast infections.
Lactobacillus casei and Lactobacillus helveticus: Your gut flora can affect areas of the brain involved in mood and emotional health. Double blind studies show these two strains of probiotics are a great choice to help combat anxiety, depression and chronic fatigue syndrome. If you are a nervous person with a chronic upset stomach or diarrhea, this is the probiotic strain for you! Also, preliminary research of L. helveticus shows that it may reduce blood pressure with a similar mechanism to ACE inhibitors.
Bifidobacterium longum: This is one of the first microbiomes that colonize within our bodies at birth. It has been associated with improving lactose tolerance and preventing diarrhea, food allergies, and the proliferation of pathogens. It’s also known to have antioxidant properties as well as the ability to scavenge free radicals. In laboratory mice, B. longum has been shown to reduce anxiety. It can help you sleep better and maintain healthy cholesterol levels. B. longum have also been shown to help people suffering with autoimmunity conditions.
Soil-Based Organisms (SBO): A large group of bacteria and yeasts, including Bacillus strains: B. brevis, B. macerans, B. pumilus, B. polymyxa, B. subtilis. As the name implies, soil-based organisms are bacteria that live in the soil. There, they do for plants what probiotic foods do for humans–break down plant material, produce vitamins, combat pathogens, etc. SBO’s are a great probiotic choice to help support digestion, enzyme production, and maintaining a healthy immune system (especially in older adults). These bacillus strains are the most robust, able to withstand heat, light, and other stressors. This strain of probiotic is also a great option for people suffering with autoimmunity and SIBO (small intestinal bacterial overgrowth).
Lactobacillus reuteri: This is one of the most studied strains of probiotic bacteria, boasting a variety of proven health benefits. From improving your skin and health of your hair, reducing pain, yeast infections, to helping increase your Vitamin D levels. Research also shows it may help lower your cholesterol. Preliminary double blind studies have shown that L. reuteri is highly effective for oral health and allergies.
Bacillus coagulans: This strain has been shown to enhance protein absorption, and thereby indirectly improves recovery after working out at the gym. This probiotic decreases bloating, vomiting, diarrhea, abdominal pain and stool frequency and increased the quality of life in patients with irritable bowel syndrome. Research has shown this strain of probiotic helps reductions in total cholesterol and low-density lipoprotein (LDL), along with increases in beneficial high-density lipoprotein (HDL) It has been successfully used in the treatment of rheumatoid arthritis by improved pain, improved self-assessed disability, and it also reduces CRP (C Reactive Protein) inflammatory levels.
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