Should you be taking a probiotic?
What is a probiotic?
The benefits of probiotics in food sources have been known for generations. Recently, new technologies have allowed them to be included in just about everything from drinks to cereal to skincare. They are defined as a microorganism that when consumed, maintains or restores beneficial bacteria to our digestive tract. Each of us have an extensive ecosystem of bacteria and fungi that live in our gut. These organisms, also collectively known as our microbiome, help us digest foods, regulate our immunity and even produce some nutrients among other essential functions. Things like high sugar diets, processed foods, lack of sleep and exposure to certain chemicals or medications can have a detrimental effect on this delicate balance, which can lead to digestive distress, altered mood and the onset of illness.
When should probiotics be used?
Using probiotics for health benefits is not a new concept. Over a century ago, IIya Metchnikoff, a Nobel prize winner and member of the Pasteur Institute in France, hypothesized that ingesting good bacteria, such as those found in yogurt, could have a positive impact on human health. In 1899, Bifidobacterium in breast milk was linked to fewer diarrheal episodes in infants and in 1907, strains of Escherichia coli (E coli nissle 1917) were used to treat patients with shigellosis outbreaks. Today, we recognize that probiotics have multiple beneficial effects, including :
Treatment and prevention of traveler’s diarrhea
Treatment of infectious diarrhea in infants and children
Treatment and prevention of antibiotic-associated diarrhea including clostridium difficile
Management of irritable bowel syndrome (IBS)
Management of inflammatory bowel disease (IBD) including ulcerative colitis and Crohn’s disease
Treatment and prevention of atopic dermatitis
Other potential benefits still being studied: cholesterol balance, blood sugar control, reduced tooth decay, and management of inflammatory autoimmune conditions like rheumatoid arthritis.
How to pick a probiotic?
While fermented foods and other food sources can be found, pills are the most common form of supplementing with probiotics. Choosing which one is best for you should be done in consultation with an experienced health care provider. There are hundreds of types of bacteria that have been classified as probiotics. Different strains can have varying effects. Some medical studies suggest that specific strains can be used for different purposes, but in most cases scientists don’t know enough about that yet to make meaningful recommendations. Current research suggests that using multiple strains simultaneously may promote synergistic benefits by stimulating different cellular actions and biochemical pathways.
The most studied, recognized and utilized probiotics come from the genus Lactobacillus, genus Bifidobacterium or yeast strain Saccharomyces boulardii. Dosing of probiotic varies widely. Generally, 1-20 billion colony forming units (CFUs) is considered beneficial for everyday use in healthy people looking to optimize their gastrointestinal (GI) health. Higher doses (>100 billion CFUs) are often recommended for conditions like ulcerative colitis or other inflammatory bowel diseases. When looking for a probiotic, I recommend choosing a brand that includes a variety of Lactobaccillus and Bifidobacerimwith with a target dose 10-20 billion CFUs (or dose recommended by your healthcare provider). Depending on the manufacturing technique, probiotics may need to be refrigerated. However, high quality probiotics can be found in and out of the cooler section of health food stores.
(If pills are not for you, read more about food sources of probiotics in this earlier post here.)
When to avoid probiotics?
Probiotics are generally considered safe. However, people with compromised immune systems or serious illness need to discuss the use of probiotics with their health care provider, as some may be harmful under rare circumstances. It is always best to consult with your doctor prior to starting probiotics or any new nutritional supplements.
Talk with Relish Health for a personalized plan.