What is Probiotics: A Comprehensive Guide for Smart Beginners

Do you know that the number of bacteria in your body exceed your body cells by a ratio of about 10 to 1? And they largely dwell in your gut?

But you don’t have to worry much about it, they are essentially not harmful.

In fact, some of these gut bacteria are considered good and friendly; And are associated with several health benefits, such as healthier skin, better immune function, improved digestion, weight loss, as well a very low risk of many other diseases.

In particular, they are known as probiotics and usually come as supplements that provide health benefits.

When consumed, they form a community of health-boosting microorganisms inside your gut.

In this article, several health benefits of probiotics will be discussed for better understanding.

Probiotics Are Friendly Bacteria 

Probiotics are living microorganisms that are safe for consumption and provide several health benefits.

They essentially consist of bacteria as well as certain types of yeast that are inside dietary supplements and other bacterial-fermented foods, including yogurt, sauerkraut, tempeh, kefir, and kimchi.

It is important to note, however, the difference between probiotics and prebiotics, which essentially are dietary fibers that aid those friendly bacteria in your gut.

There are several groups of probiotic bacteria that aid the health of your body. The two most popular groups are Lactobacillus and Bifidobacterium. Each of them is made of distinct species with many different strains.

Also, each type of probiotic distinctively deals with specific health situations. Therefore, it is imperative that the right probiotic type(s) is chosen.

Furthermore, certain probiotic supplements combine different species into a single product. These are the “broad-spectrum probiotics,” or “multi-probiotics”.

Though these findings are encouraging, further research is necessary to uncover the enormous health benefits of probiotics.

What Does MicroOrganism Do In The Guts? 

Gut flora, or microbiota, is the complex colony of microorganisms formed inside your gut. This colony of mostly bacteria with some yeasts and other viruses, according to some estimations, can be up to 1,000 types of microorganisms.

This colony of gut flora is mainly located in your colon, or large intestine, which is the last part of your digestive tract.

Interestingly, the metabolic activities going on in your gut flora is very similar to those of an organ. Hence, it is considered a “forgotten organ,” by some researchers.

Your gut flora or microbiota carry out vital health-boosting duties such as the production of vitamin K and some B vitamins.

It further converts fibers into propionate, acetate, and butyrate, which are short-chain fats that feed the gut walls and do many metabolic functions.

Moreover, these fats make the gut wall stronger and invigorate your immune system, preventing foreign substances from infiltrating the body by triggering an immune response.

But apart from these health benefits, not every organism in the gut is helpful.

As some studies show, certain diet styles can destabilize the gut flora resulting in numerous diseases including obesity, type 2 diabetes, metabolic syndrome, heart disease, colorectal cancer, Alzheimer's, and depression.

Conversely, probiotics — and prebiotic fibers — can help stabilize the gut flora, making sure that your “forgotten organ,” works excellently.

What Do Probiotics Do To Digestive Health?

Several studies have been conducted on the effects of probiotics on digestive health.

Some of their findings strongly reveal that probiotics supplements can cure diarrhea induced by antibiotics.

This is because extended use of antibiotics results in diarrhea — even after the infection is long gone.

For the simple reason that antibiotics kill the natural bacteria and other microorganisms in the gut, disrupting its balance and allowing toxic bacteria take over and harm the body.

It is noteworthy from various studies, that probiotics can provide other health benefits, by dislodging  some digestive problems such as:

• The infection of Helicobacter pylori is one of the causes of ulcers and stomach cancer.
• Crohn’s disease and ulcerative colitis, are inflammatory bowel diseases.
• Irritable Bowel Syndromes, which induce gas, bloating, constipation, and diarrhea, among many others.

For anyone having prolonged digestive problems, a probiotic supplement may be worth considering, although consulting a doctor or health professional is the first step that is highly recommended.

How can Probiotics Improve Weight Loss? 

The gut bacteria are different in obese and lean individuals.

A study reveals that feces from lean animals given to obese animals, make the obese experience some weight loss.

This leads some researchers to conclude that gut bacteria are major factors determining body weight.

Though further research is required, some probiotic strains seem to aid weight loss.

Other findings show 210 individuals with central obesity or excess belly fat, took the probiotic Lactobacillus gasseri and lost 8.5% belly fat after 12 weeks.

But when they stopped the probiotic intake, after four weeks, their belly fat went back.

This is most likely proof that Lactobacillus rhamnosus and Bifidobacterium lactis can aid weight loss and obesity prevention, but as usual, more research may be required.

But on the other hand, some studies found that other probiotic strains could lead to weight gain, not loss.

Other Benefits of Probiotics

There are other health benefits that probiotics can provide:

• Blood cholesterol: There is a decrease in total and LDL (bad) cholesterol levels by taking probiotics.
• Blood pressure: Probiotics moderately lowers blood pressure.
• Depression and anxiety: Probiotic strains of Lactobacillus helveticus and Bifidobacterium longum can reduce anxiety and depression symptoms among clinically depressed individuals.
• Immune function: Enhanced immune function as a result of taking certain probiotic strains can lower the chances of infection like the common cold.
• Inflammation: Probiotics minimize inflammation, which lowers the risk of several diseases.
• Skin health: Some studies show probiotics are effective in treating skin problems like acne, rosacea, eczema, and many other skin diseases.

These are only a tiny chunk of the many effects and benefits of probiotics. Many current and future studies may unravel yet a lot more health benefits.

Side Effects

Generally, probiotics are deemed safe for most individuals.

Even though at the onset, some digestion issues like gas and mild abdominal discomfort may occur, it will eventually improve as your body adapts to the situation.

However, for individuals with deficient or compromised immune systems, including those with HIV, AIDS, and several such conditions, taking probiotics is not advisable as it may result in very dangerous infections.

In any case, it’s very important to first consult with your doctor or health professional before you begin taking probiotics, especially if you have a pre-existing medical condition.

The Summary

It takes more than just taking probiotic supplements in order to have a healthy gut.

A healthy lifestyle, exercise, and daily diet are important factors that affect your gut bacteria.

But definitely, probiotic supplements offer a wide range of benefits with few side effects. That's why probiotics are worth considering for improving your gut health.