Probiotics for Optimal Gut Health
Probiotics for Optimal Gut Health
The Gut Microbiota
The gut microbiota is a collection of live microorganisms (bacteria, archaea and eukarya) colonising the GI tract. It has co-evolved with the host over thousands of years to form an intricate and mutually beneficial relationship.
The Role of the Gut Microbiota
There is incredible research about the role of the gut bacteria, and the evidence seems to point towards how the gut bacteria seems to be affecting every aspect of our health, from food intolerance to depression. It is believed that a healthy gut microbiome is the foundation to ones overall health.
A Healthy Gut Microbiota
A healthy gut microbiome is multi-faceted and the key indicators of a healthy gut microbiome are:
The Microbial Population
— High microbial diversity (a wide variety of species)
— A thriving population of good microbial species
— Low levels of harmful pathogens
Physical Structures
— Strong gut barrier integrity (intact mucosal barrier and tight junctions)
— Healthy gut function
Regulatory Immune Function
— Immune homeostasis (an equilibrium where the immune system maintains a balance between tolerating benign substances and attacking unwelcome invaders)
— Low levels of inflammation
Probiotics
Probiotics are a combination of live beneficial bacteria and/or yeasts that naturally live in the body. They have many health benefits when consumed consistently and in adequate doses.
The Probiotic Journey
Once through the stomach, the probiotic bacteria are released into the small intestines, where some strains will begin to take up ‘residence’ for a short time. Other strains may pass through the small intestine and take up residence when they reach the large intestine (or bowel). Where probiotics choose to reside is governed predominantly by the specific conditions in different areas of the gut including pH (levels of acidity or alkalinity), oxygen levels, and the type of bacteria in the microbiome.
Mechanism of Action
Probiotics work by increasing the number of good bacteria in the gut and restoring balance to the gut microbiota. They vigorously compete against pathogenic microbes in the gastrointestinal tract in order to keep gut homeostasis.
The main proposed mechanisms for competitive exclusion of pathogens include:
— Competing for nutritional sources
— Reducing luminal pH
— Producing antimicrobial peptides (defensins, bacteriocin or bacteriocin-like substances), which kill off opportunistic pathogens and prevent the proliferation of selected microbes
— Inhibiting bacterial adherence or translocation
— Increasing mucus production in order to enhance intestinal barrier function
Benefits of Probiotics
Strengthen the immune system
Dampen allergies and sensitivities
Decrease inflammation
Fight pathogenic bacteria
Enhance nutrient absorption
Aid digestion
Supports the liver and detoxification pathways
Prevent diarrhoea/constipation
Boost mental health
Improve heart health
Reduce cholesterol levels
Keeps skin healthy
Common Probiotic Strains
— Lactobacillus
— Bifidobacterium
Choosing a Probiotic Supplement
Quality matters when it comes to choosing a probiotic supplement as not all probiotics are created equally. Below is a list of things to look for when choosing a probiotic supplement:
The Type of Probiotic Strain/Species
There are many beneficial strains of bacteria in probiotics. Different probiotics will have different strains depending on their studied effects. Check the label for the type of species and strain to make sure they align with your specific health needs, as certain probiotic strains are much more effective for certain medical conditions and symptoms than others.
Multiple Strains
Since microbial diversity is a key indicator of gut health, it is important to choose a supplement with various different strains (15 different strains or more).
CFU (colony-forming unit) Count
The CFU represents the estimated number of viable bacterial cells in a certain sample that are bioavailable and able to thrive in the gut. Probiotic supplements will range from 1 up to 100 billion CFUs, however, there isn’t enough evidence to support that more is necessarily better! In reality, the most important thing to take into consideration is the studies related to the bacterial count, the strains, and the efficiency on a specific condition. Experts recommend to take at least 10 billion CFUs per day, however, you may need more if you are working at healing severe gut dysfunction.
Reach the Gut Alive
Make sure the probiotics are strong enough to survive the digestive process and stomach acids so that they are alive when they reach the large intestine. Look for language that indicates there are live and active bacterial cultures.
High-Quality Ingredients
Look for probiotics that are made from high-quality ingredients and free of artificial additives and fillers.
Probiotic Strains that Interact Favourably
It is crucial to find a probiotic that uses strains that interact favourably and do not work against each other. Otherwise, the effectiveness of the probiotic will greatly diminish. It is important to have clinical studies showing a synergy between strains and the efficiency of the probiotic for a specific condition.
The Delivery Method
While capsules are the most common way to take probiotics, you can also find probiotics in liquid and powdered form. When choosing what form you should take, it’s important to really consider your overall health case and how that might benefit from each of the different forms. For example, if you are struggling with severe digestive distress, capsules might be harder on your gut and oesophagus and it would be better to choose powder or liquid probiotics. The delivery form is extremely important, as you want the microbes to reach the intestines, instead of being killed by the stomach acid.
Trusted Source
There are a lot of factors that can significantly affect a probiotic supplement’s effectiveness from the manufacturing process to the formulation type. It is important to choose a probiotic supplement from a trusted and established brand so that the bacteria can successfully colonize the gut and confer their health benefits. Look for probiotics with lots of scientific evidence and clinical data to back up their health claims.