What is a probiotic?
From kombucha to kimchi, ‘probiotic’ foods are the latest trend taking the health, supplement and culinary world by storm. But it’s by no means a new concept. In fact, it’s believed humans have been consuming fermented foods (and fermented dairy, in particular) since time immemorial .
But what exactly is a probiotic? The scientific definition is: ‘Live microorganisms which when administered in adequate amounts
confer a health benefit to the host.’
In other words, probiotics are ‘good’ bacteria that help to keep us healthy. Probiotic products come in several forms:
Capsules
Powders
Tablets
Lozenges
Medicinal yoghurts
What are probiotics used for?
Probiotic products have long been used to address gastrointestinal complaints . These include:
IBS
IBD
Gut infection
Constipation
Lactose intolerance
However, newer research has shown that the gut microbiome affects far more than our digestion . This mass of bacteria and other organisms is thought to play a role in several disease processes, which means the use of
probiotics are broader than originally thought.
Recent studies have found a benefit of probiotic use with the following :
Low immunity
Anxiety
Type-2 diabetes
Food allergies
High cholesterol
Low immunity
How do probiotics work?
They help to combat bad bacteria. They have a number of tricks up their sleeve, including competing for space, producing anti-microbial substances and binding to viruses [6]. A healthy gut microbiome should include lots of different types of bacteria—probiotics contribute to this because they modulate the gut microbiome, preventing one type of bacteria from taking precedence.
They train and balance the immune system. Generally speaking, the exposure of the immune system to lots of different types of bacteria helps to prevent it from becoming oversensitive.
They produce helpful substances. These include short chain fatty acids, which the intestinal cells use as fuel, and certain compounds that help to reduce inflammation .
They modify gut transit time. In other words, they can help you to poop more regularly if you need to, or they can help you to poop less regularly if required . By altering the speed with which our food moves through the digestive system, probiotics also have a knock-on effect on nutrient absorption.
They strengthen the intestinal barrier. Probiotics can help to increase mucous production in the gut, which serves as a protective coating .
The above is just a taster of what probiotics
can do. Of course, it’s worth bearing in mind that both the gut and its microbiome have a far-reaching influence—so when you enhance the health of the gut, you can affect everything from your digestion to your emotions .
What about probiotic foods?
Traditional Indian diet never underestimated the importance of probiotic foods and these are embedded in our culture since time immemorial. Be it idli or a glass of chaas, our ancestors knew the importance of consuming probiotic foods.
Ancient cultures have rightly shown us, eating a wide variety of fermented foods is good practice, and over time can contribute
to a healthy, balanced microbiome.
Widely available sources of probiotics available include
• Buttermilk
• Idli/Dosa
• Kimchi
• Kefir
Should you consider taking a probiotic supplement?
While we cannot undermine the importance of probiotic rich foods, the are of supplements is a niche area that is still undergoing consistent research.
When it comes to probiotics, most of the research is strain-specific. This means that researchers have looked at particular types of
bacteria—and it can’t be presumed that the effects are the same for other types, that is different bacteria have different effects.
This means that if you want to take a probiotic to support a particular condition, you need to know which strain would help.
Like eating fermented foods, there’s also a place for taking a probiotic with lots of different strains.
Probiotics should not be regarded as a magic pill but that doesn’t mean they’re not valuable. Rightly targeted probiotics can make all the difference if they complement appropriate diet and lifestyle changes. The key is knowing which approach is best for you.