What are probiotics?
Probiotics are live beneficial microorganisms which, when taken in adequate amounts, help support health. They are often called “friendly bacteria” because they help maintain a healthy balance of microorganisms, particularly in the digestive tract.
Why are probiotics important for gut health?
Our gut contains trillions of microorganisms, and their balance has a major influence on digestion, immunity and even mood.
Beneficial bacteria help break down food, support nutrient absorption, maintain healthy bowel function and discourage the overgrowth of undesirable bacteria.
When this balance is disturbed, problems such as bloating, wind, constipation, diarrhoea and general digestive discomfort can become more common.
What other areas of health can probiotics support?
The effects of probiotics go far beyond digestion. The gut is closely linked with the immune system, so healthy intestinal bacteria can play an important role in normal immune function.
There is also the fascinating gut-brain connection. Certain beneficial bacteria interact with the nervous system and can influence substances involved in mood and stress, including GABA and serotonin-related pathways. Research has therefore become increasingly interested in probiotics for emotional wellbeing, stress and the gut-brain axis.
Probiotics can also support women’s intimate flora and overall nutrient absorption.
When might someone benefit from taking a probiotic?
One of the most important times is during or after antibiotics, because antibiotics can kill not only pathogenic bacteria but also beneficial ones.
Gut flora can also be disturbed by poor diet, too much refined sugar, insufficient fibre, stress, illness and certain medications.
People with recurring bloating, constipation or diarrhoea, IBS-type digestive problems, lowered immunity, older people and those recovering from antibiotic treatment may particularly benefit from supporting their friendly bacteria.
What are the signs of an unhealthy gut microbiome?
Common signs of an unhealthy balance of intestinal bacteria can include gas, bloating, constipation, diarrhoea, frequent digestive discomfort and changes in bowel habits.
Other possible signs include frequent nausea, sugar cravings and lowered immunity. In women, recurring disturbances of vaginal flora can also indicate that the normal microbial balance needs support.
Should everyone take a probiotic?
All people can benefit from probiotics, particularly because modern diets and lifestyles usually do not encourage a healthy microbiome.
However, the aim is not simply to take the highest number of bacteria possible. A good probiotic (such as UltraProbio) should provide useful, viable bacteria alongside a diet rich in vegetables, whole foods and fibre that helps those bacteria thrive.
What are probiotic species and strains, and why do they matter?
This is important because not all probiotics have exactly the same properties.
Lactobacillus and Bifidobacterium are genera. Within them are individual species, such as Lactobacillus acidophilus, Lactobacillus rhamnosus or Bifidobacterium longum.
A strain is an even more specific type within a species. Different strains of the same species can behave differently and may have been studied for different benefits.
So when choosing a probiotic, I would look not only at the number of billions or CFUs, but also at which species and strains are included, whether there is a good combination of bacteria and whether they can survive stomach acid and bile.
Which probiotic species and strains should you look for?
For general digestive health, I favour combinations of Lactobacillus and Bifidobacterium species rather than relying on just one.
Lactobacillus acidophilus is a very useful general digestive probiotic and also helps with lactose digestion.
Lactobacillus plantarum is particularly interesting for bloating, digestive discomfort and IBS-type problems.
Lactobacillus rhamnosus is widely used for digestive and immune support and is also useful for maintaining healthy female flora.
Bifidobacterium longum is particularly interesting because, as well as supporting digestion, it has been studied in relation to the gut-brain connection, stress and mood.
Bifidobacterium breve, B. bifidum and B. infantis are also valuable members of a broad-spectrum probiotic combination.
For general use, I therefore prefer a good multi-strain product containing several complementary Lactobacillus and Bifidobacterium species.
Do probiotics need prebiotics or other nutrients?
Yes. Probiotics need food themselves, and this is where prebiotics become important.
Prebiotic fibres such as FOS and GOS help feed beneficial bacteria and encourage them to grow. A combination of probiotics and prebiotics can therefore be particularly useful.
Diet is equally important. Vegetables, legumes, whole grains, nuts, seeds and other fibre-rich plant foods help nourish the microbiome naturally. Chlorella can also be a useful food for friendly bacteria.
So the preferred approach is simple: a good multi-strain probiotic, prebiotic fibre and a predominantly whole-food, fibre-rich diet.
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The information provided in this article is for educational purposes only and is not intended to diagnose, treat, cure or prevent any medical condition. Never disregard medical advice or delay in seeking it because of something you have read on this website. Consult your doctor or other qualified healthcare professional before taking supplements, particularly if you have a medical condition, are taking medication, are pregnant or breastfeeding.
