Overview Of Probiotics in Your Diet
Probiotics are often hailed as the powerhouse of good bacteria that our gut needs to maintain a healthy balance. These live microorganisms, when consumed in adequate amounts, can provide a plethora of health benefits that go beyond just gut health. Incorporating probiotics in your diet can have a positive impact on your overall well-being and quality of life. In this blog we will delve into the reasons as to why should you have probiotics in your diet and many more beyond that.
A recent study published in the journal Advances In Nutrition, under the heading of ”Is there evidence to support probiotic use for healthy people”?, reviewed the evidence of the benefits of probiotics for healthy people
The research team assembled experts to explore the evidence, following the United States Preventive Services Task Force (USPSTF) approach. This review primarily focused on healthy individuals and also considered population subgroups. The study explored whether probiotics could prevent infections of the vaginal, respiratory, gastrointestinal (GI), or urinary tract, reduce antibiotic use, or improve cardiovascular risk factors.
Urinary and vaginal tract infections
Probiotics aren’t helpful for fighting off an active UTI. Those need to be treated with antibiotics or antifungal medications, which can be prescribed by your doctor, says Tamara Guichard, MD, an ob-gyn based in New York City.
But if you struggle with frequent UTIs, which become more common after menopause, taking a probiotic might help keep new UTIs from cropping up, Dr. Guichard adds. Women who suffer from recurrent UTIs who regularly supplement with probiotics can reduce their UTI risk by as much as 68%, found a review in the journal Evidence-Based Practice.
Probiotics are beneficial bacteria. And adding more good bacteria to your vagina may help keep bad bacteria like E. coli in check. That prevents it from multiplying to the point where it leads to an infection, Dr. Guichard explains. That said, probiotics are not powerful enough to kill off bad bacteria that’s already caused a UTI, she adds.
In a different study, subjects were asked to report Bacterial Vaginosis (BV) occurrence and symptoms of thin discharge or malodor. They were randomized to receive a placebo or intravaginal capsules of Streptococcus thermophilus, Lactobacillus acidophilus, or Lacticaseibacillus rhamnosus. The study found lower BV recurrence rates in the probiotic group than in the placebo group.
Respiratory and GI Tract Infections
Studies have shown that regular consumption of probiotics can reduce the risk of respiratory infections and gastrointestinal infections.
Much research on probiotic use has been focused on the prevention of antibiotic-associated diarrhea (AAD), which occurs during or after antibiotic use. Various systematic reviews have reported that most probiotics can reduce the risk of AAD. A meta-analysis revealed that using both antibiotics and probiotics can reduce AAD risk by 37%.
Respiratory tract infections (RTIs) are a significant public health concern. Evidence on the use of probiotics to prevent RTIs is mainly derived from clinical studies that have cumulatively involved thousands of healthy adults and children. Meta-analyses of these studies have consistently reported that probiotics decrease the risk and incidence rate of RTIs.
Cardiovascular disease (CVD) is the global leading cause of death. Given the slow progression of CVD, studies have not examined probiotics for CVD prevention. Nonetheless, probiotics have been investigated in relation to cardiovascular risk factors, including obesity, hypertension, and glucose metabolism.
One study evaluated the impact of different probiotics on variables related to non-alcoholic fatty liver disease, obesity, and diabetes and noted that probiotics slightly but consistently improve multiple metabolic risk factors. Further, supplementation of probiotics or synbiotics (a combination of prebiotics and probiotics) caused a reduction in total cholesterol levels in individuals with metabolic syndrome.
A meta-analysis found that synbiotics increased high-density lipoprotein cholesterol levels and reduced serum insulin, low-density lipoprotein cholesterol, total cholesterol, triglycerides, systolic blood pressure, body weight, and weight circumference. These findings were statistically significant and clinically relevant.
Other Benefits of Probiotics in your Diet
Promote Gut Health
One of the main reasons why you should consider adding probiotics to your daily routine is their ability to promote digestive health. Our gut is home to trillions of bacteria, both good and bad, that play a crucial role in digestion, nutrient absorption, and immune function. When the balance of these bacteria is disrupted, it can lead to various digestive issues such as bloating, gas, constipation, and diarrhea. Probiotics help restore this balance by introducing beneficial bacteria into the gut, thereby improving digestion and alleviating symptoms of digestive discomfort.
Boost Immune System
In addition to promoting digestive health, probiotics have also been shown to boost the immune system. The gut is closely connected to the immune system, with approximately 70% of the body’s immune cells residing in the gut-associated lymphoid tissue. By maintaining a healthy balance of gut bacteria, probiotics can enhance the immune response and help the body fight off infections and illnesses more effectively.
Improve Mental Health
Furthermore, probiotics have been linked to improved mental health and cognitive function. The gut-brain axis is a complex communication system that connects the gut and the brain, allowing them to influence each other’s function. Research has demonstrated that the microbiota in the gut can impact neurotransmitter production, hormone regulation, and mood stability. By consuming probiotics, you can support a healthy gut microbiome, which in turn can positively impact your mood, stress levels, and cognitive performance.
Support Skin Health
Another key benefit of probiotics is their ability to support skin health. The gut-skin axis is a connection between the gut microbiome and the skin, where imbalances in gut bacteria can manifest as skin conditions such as acne, eczema, and psoriasis. Probiotics can help improve the skin’s barrier function, reduce inflammation, and combat harmful bacteria that contribute to skin issues. By incorporating probiotics into your diet, you can promote clear, glowing skin from the inside out.
Weight Management
Additionally, probiotics have been shown to aid in weight management and metabolic health. Certain strains of probiotics can help regulate appetite, improve insulin sensitivity, and promote fat metabolism. By supporting a healthy gut microbiome, probiotics can enhance nutrient absorption, reduce inflammation, and optimize energy production, all of which play a role in maintaining a healthy weight and preventing metabolic disorders such as obesity and type 2 diabetes.
Selection Of Probiotics
It is important to note that not all probiotics are created equal, and the effectiveness of probiotic supplements can vary depending on the strain, dosage, and formulation. It is recommended to choose high-quality probiotic supplements that contain a diverse range of strains, including Lactobacillus and Bifidobacterium species, and to consult with a healthcare professional before starting a probiotic regimen.
Dietary Probiotics
1. Yogurt
Yogurt is one of the best sources of probiotics. It’s made from milk fermented by probiotics, mainly lactic acid bacteria and bifidobacteria.
Health benefits associated with eating yogurt include:
Additionally, yogurt may be suitable for people with lactose intolerance. This is because the bacteria turn some of the lactose into lactic acid, which is also what gives yogurt its sour taste.
But keep in mind that not all yogurt contains live probiotics. Processing can sometimes kill the live bacteria. For this reason, make sure to choose yogurt with active or live cultures.
Kefir is a fermented probiotic milk drink. It’s made by adding kefir grains to cow’s or goat’s milk.
Kefir grains are not cereal grains but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower. It may improve bone health, help with digestive problems, and protect against infections. Kefir may also be a good option for people with lactose intolerance.
The term “buttermilk” actually refers to a range of fermented dairy drinks. There are two main types of buttermilk: traditional and cultured.
Traditional buttermilk is simply the leftover liquid from making butter. Only this version contains probiotics. Some call it “Grandma’s probiotic.”
Traditional buttermilk is mainly consumed in India, Nepal, and Pakistan.
Cultured buttermilk, commonly found in American supermarkets, generally does not have any probiotic benefits.
Buttermilk is low in fat and calories but contains several essential vitamins and minerals, such as:
Pickles (also known as gherkins) are cucumbers that have been preserved in a solution of salt and water.
They are left to ferment for some time, using their own naturally present lactic acid bacteria. This process makes them sour.
Pickled cucumbers are a great source of healthy probiotic bacteria, which may improve digestive health. They are also low in calories and a good source of vitamin K, an essential nutrient for blood clotting.
Keep in mind that pickles also tend to be high in sodium.
It’s important to note that pickles made with vinegar do not contain live probiotics.
Kombucha is a fermented black or green tea drink popular in many parts of the world, especially in Asia.
Some research suggests that kombucha may reduce the risk of cancer, diabetes, and other diseases.
Miso is a Japanese seasoning. It is traditionally made by fermenting soybeans with salt and a fungus called koji .Some research suggests that miso may also protect against cancer, obesity, and high blood pressure. It may also help regular your cholesterol
Although most types of cheese are fermented, it doesn’t mean that all of them contain probiotics. That’s why it’s important to look for the words “live cultures” or “active cultures” on the food labels.
Semi-hard cheeses such as cheddar, mozzarella, or gouda, as well as cottage cheese, may contain higher levels of probiotics than other types of cheese that are aged for longer periods of time. Cheesemakers are exploring new methods to protect probiotic bacteria through the aging process.
Cheese is highly nutritious and an excellent source of protein. It’s also rich in important vitamins and minerals, including:
Moderate consumption of dairy products such as cheese may even lower your risk of heart disease and osteoporosis.
In conclusion, though the available efficacy data for assessed endpoints are insufficient to provide preventive recommendations, this does not imply that the data are inadequate to be considered for healthy populations. Incorporating probiotics in your diet can offer a wide range of health benefits, from improving digestive health(GI), UTI, Respiratory , cardio, and boosting immunity to supporting mental well-being and enhancing skin health. By maintaining a healthy balance of gut bacteria through probiotic consumption, you can optimize your overall health and well-being. So, this article , I hope, has given you an inkling as to how much significant is probiotics in your diet?
link 1: https://www.news-medical.net/news/20240714/Do-probiotics-really-benefit-healthy-people.aspx
link 2: https://www.firstforwomen.com/shopping/probiotics-for-uti-recurrent-infections-plus-best-supplements
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