What are Probiotics?
Probiotics are made of good live bacteria and/or yeasts that naturally live in your body. You constantly have both good and bad bacteria in your body. When you get an infection, there’s more bad bacteria, knocking your system out of balance. Good bacteria helps eliminate extra bad bacteria, returning the balance.
Probiotic-supplements are a way to add good bacteria to your body. Often delivered through food, dietary products, supplements, and drugs, which — when administered in adequate amounts — confer a health benefit on the host. Probiotics are one of the most accepted strategies to modulate the gut microbiota and normalize gut dysbiosis/gut related disorders. Several preclinical studies have shown that some specific probiotic strains may improve intestinal permeability (leaky gut), homeostasis and inflammation.
The positive impact of probiotic strains on human health has become more evident than ever before. Probiotics can be defined as dietary supplements that contain live microbial strains capable of persisting in (or transiently colonizing) the human intestinal tract and confer a beneficial influence on host physiology, such as improving health. This process is particularly important when the normal, native flora has been disturbed: at this time, supplementing with probiotics of a species/strain can temporarily colonize the intestinal tract and stabilize the microflora composition in the gut, thus restoring vital physiological function—a commensal flora.
Probiotics are part of a larger picture concerning bacteria and your body — your microbiome. Think of a microbiome as a diverse community of organisms, such as a forest, that work together to keep your body healthy. This community is made up of things called microbes. You have trillions of microbes on and in your body. These microbes are a combination of:
Bacteria.
Fungi (including yeasts).
Viruses.
Protozoa.
Benefits of Probiotics
The main job of probiotics, or good bacteria, is to maintain a healthy balance in your body. Think of it as keeping your body in neutral. When you are sick, bad bacteria enters your body and increases in number. This knocks your body out of balance. Good bacteria works to fight off the bad bacteria and restore the balance within your body, making you feel better.
Good bacteria keeps you healthy by supporting your immune function and controlling inflammation.
There are more than 100 trillion microorganisms in human GI tract and each individual has a unique gut microbiota profile.
This gut microbiota provides:
1. Nutrient metabolism
2. Participates in growth and immune regulation
3. Eliminates pathogenic (bad) microorganisms
4. Maintains gut barrier integrity and normal homeostasis
5. Benefits the hosts by producing vitamins - vitamin B12, butyrate and vitamin K2
6. Prevents the growth of harmful bacteria
7. Training the immune system/boost immunity
8. Ferment unused/undigested food
9. Protection from inflammatory bowel diseases (IBS-D), including ulcerative colitis and Crohn’s disease
10. Help decrease in antibiotic resistance
11. Protects Central Nervous System
12. Constipation/Diarrhea
13. Yeast infections such as Candida and Mold infection
14. Improve Vaginal Health
Research shows that the gut microbiota plays an important role in regulating the intestinal mucosa permeability and changing the microbial community impacts on gut mucosal barrier function. Multiple studies also suggest that probiotics are beneficial for several human diseases, including obesity and diabetes; however, the origin of such probiotics remains largely unknown. The more abundant and diverse the microbiota, the more powerful it is to fight external threats throughout the life for human being. Gut Dysbiosis can alter metabolite profile because metabolites are produced by the microbiota. Probiotic-modulated gut microbiota reduces leaky gut by increasing tight junctions, which in turn reduces inflammation.
Who should take probiotics?
Diet may restore dysbiosis to normobiosis through immune regulation. Inflammation is a major risk factor of morbidity and mortality in adults. Low-grade inflammation in adults or people suffering from gastrointestinal diseases or autoimmune diseases is commonly associated with increased intestinal epithelial permeability (leaky gut) and abnormal (dysbiotic) gut microbiota. The increasing older/diseased population and lack of treatments to reduce aging-related microbiota dysbiosis, leaky gut, and inflammation constitutes a significant public health concern. The results suggest that probiotic therapies or supplying the body with good amount of probiotics on daily basis could prevent or treat aging-related or metabolic related leaky gut and inflammation in adults/elderly.
Why do you need probiotics? How can you benefit from consuming Probiotics?
Read the story of CEO of Garden of Life - Jordan Rubin
Jordan Rubin: How I Recovered My Health Because of Soil-Based Organisms Probiotics https://draxe.com/health/jordan-rubin-sbo-probiotics
What are the most common types of probiotics on the market?
The most common species used in probiotics research and development belong to
1. Lactobacillus spp.
2. Bifidobacterium spp.
3. and Saccharomyces boulardii.
Moreover, other species are available in the market including the Bacillus spp., Enterococci, Escherichia coli, and Weissella spp.
Probiotics have been commercialized as lyophilized pills, but also as supplements to various food sources such as cheese, yogurt, and nutritional bars to enhance human health.
Studies have shown that Microbial strains in multi-species probiotics belong to Bifidobacterium breve, Bifidobacterium infantis, Bifidobacterium longum, Eubacterium faecium, Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus casei, and Streptococcus thermophilus.
Multi-strain/multi-species probiotic strains due to their symbiotic nature show a cumulative positive effect on health in terms of treating antibiotic-associated diarrhea, improving growth performance and mortality in broilers, and protecting against Salmonella typhimurium infection. However, Probiotic mixtures comprised of different strains produced a superior effect than that of single-strain probiotics, against pathogenic growth. Among the multi-species, Bifidobacterium lactis W51, L. acidophilus W22, Lactiplanti Bacillus plantarum W21, and Lactococcus lactis W19 have been proven to strengthen the gut barrier function and are also currently commercialized worldwide.
Most of the probiotic strains belonging to the Lactobacilli and Bifidobacterium have been given the Generally Regarded as Safe (GRAS) status in the USA, and qualified for the safety status given by EFSA (European Food Safety Authority). The multifactorial selection criteria of probiotics used in various food sources are often divided into three categories:
a. resistant to gastric acid conditions,
b. capable of attaching to the gastrointestinal mucosa,
c. and immune system modulator.
Some of the best Probiotic brands that I have tried personally to heal my leaky gut and treat IBS issues are -
a. VSL3 - 450 billion strains
b. Biokult
c. Physician's Choice 60 billion probiotic
d. Silver fern - Ultimate Probiotic
e. Biocidin Proflora 4R
f. Fermenting Fairy Coconut Kefir - my favorite
g. Coconut yogurt containing probiotic strains
h. Restore 3
i. Garden of Life - all probiotics - best ones out there
Some of the best probiotic foods include:
Tempeh
Miso
Natto
Raw cheese
Kefir
Probiotic yogurt
Kimchi
Pickles
Sauerkraut
While buying Probiotics keep the following in mind:
Brand quality — Look for reputable, established dietary supplement brands with readily available customer reviews.
High CFU count — Probiotic dosage is measured in “colony forming units,” or CFUs. Ideally, you should aim for at least 5 billion–10 billion CFUs per day for children and 10 billion–20 billion CFUs each day for adults. However, the recommended dosage may vary based on individual health concerns, so discuss with your doctor for personalized guidance as needed. 450 Billion CFUs for rebooting your system after taking Antibiotics.
Survivability and strain diversity — Look for - strains like Bacillus coagulans, Saccharomyces boulardii, Bacillus subtilis, Lactobacillus plantarum, Bacillus clausii, Lactobacillus plantarum, Lactobacillus fermentum, Lactobacillus reuteri, Lactobacillus acidophilus, Lactobacillus gasseri, Lactobacillus rhamnosus, Lactobacillus sporogenes and other cultures or formulas that ensure probiotics make it to the gut and are able to colonize.
Prebiotics and supplementary ingredients — For probiotic bacteria to grow, they also need prebiotics. High-quality probiotic supplements have both prebiotics and other ingredients designed to support digestion and immunity. Examples of these ingredients are (preferably fermented) flaxseed, chia seed, ashwagandha, hemp seed, pumpkin seed, milk thistle, peas, ginger, mung bean and turmeric.
Stability and organism types — Some probiotic strains need to be kept refrigerated in order to preserve their potency. This applies to their production, transport, storage and sales. Others are shelf-stable and don’t require refrigeration. Unfortunately, most refrigerated probiotics never make it past the stomach because they aren’t stable. Instead, look for a shelf-stable product that contains soil-based organisms.
Living vs. dead — “Live and active cultures” are a better bet than “made with active cultures.” After fermentation, the product may be heat-treated, which kills off both good and bad bacteria (extending shelf life).
What are prebiotics?
Prebiotics are fibers that cannot be absorbed or broken down by the body and therefore serve as a food source for probiotics, especially the genus Bifidobacterium, increasing their number. They are indigestible food ingredients that beneficially affect the host by selectively stimulating the growth and/or activity of a limited number of bacteria in the colon, which can improve the health of the host.
Prebiotics are found naturally in foods such as artichokes, garlic, and onions, among others. It may be necessary to consume a large amount of these foods to have a “bifidogenic” effect—increasing the level of friendly bacteria in the intestine.
For this reason, many people find it easier to take a prebiotic supplement or a combination of probiotics and prebiotic supplements (called symbiotics) to ensure that they reach the level of friendly bacteria.
Research shows that there are different types of prebiotics, in the same way that there are different types of probiotics. In prebiotics, the key differentiating factor is the length of the chemical chain, the short chain. The middle chain or the long-chain determines where in the GI tract the prebiotic has an effect and how the host can feel the benefits.
Common prebiotics include inulin, fructooligosaccharides (FOS), galactooligosaccharides (GOS), lactulose, and lafinose.
Prebiotics from FOS are low-molecular-weight carbohydrates and only promote the growth of probiotics.
Prebiotics from GOS are short-chain oligosaccharides, resistant to the digestive process in the upper GI tract, with the following roles: i) support the selective development of beneficial cells in the intestinal microbiota; ii) maintain the structure and functions of the digestive system; iii) maintain immune balance by the development of lymphoid tissue associated with the intestine (GALT) that stores immune cells; iv) support the balance of the intestinal flora, which can be influenced by various factors (e.g., diet, lifestyle, stress).
The advantage of prebiotics is that they act synergistically with probiotics with symbiotic action and it is the most suitable option when an optimal repopulation of the flora is desired.
Prebiotic Foods
Chicory Root
Dandelion Root
Konjac Root
Burdock Root
Onions
Jerusalem Artichoke
Garlic
Leeks
Asparagus
Red Kidney Beans
Chickpeas
Split Peas
Cashews
Pistachios
Hummus
What are Polyphenols?
The last P to add into your diet are polyphenol foods. Packed with antioxidants, polyphenol plant based foods create an environment in the gut that allows a plethora of diverse microbes to thrive. If prebiotic foods feed the good bacteria in your gut, polyphenol foods create a nurturing home for them to replicate.
Here is a fun fact: Two of the most polyphenol - dense foods are red wine and dark chocolate. But keep in mind the quality of these polyphenol foods matters.
Dark Chocolate that is greater than 70 percent cacao, with minimal sugar added, will provide your microbiome a richer polyphenol experience than an everyday chocolate candy bar that most likely has large amounts of sugar.
Luckily, we are seeing a surge in popularity of natural, low alcohol wines that are free of harmful chemicals, are higher in polyphenols, and will support a healthy microbiome better than the commercial red wine you find in every grocery store (My 2 cents - just avoid alcohol if you can)
You can easily navigate a wine menu or your local wine shop by looking for key words like biodynamic organic or sustainable. You also want to look for wine that is less than 13 percent alcohol. The lower the alcohol, the less sugar that red wine will have.
The research on polyphenols is impressive. Polyphenol-dense foods help regulate your blood pressure, improve circulation, reduce chronic inflammation, protect you against neurodegenerative diseases, and can lower your blood sugar levels. Like many of the foods that fall under the three Ps, most polyphenol foods are plant based. One surprising category of polyphenols includes herbs and spices. Often thought of as merely flavor enhancers, spices serve as a bigger purpose than just improving taste.
Cloves for example, are not only tasty, they have one of the highest polyphenol counts and are proven to support a healthy liver and to lower blood sugar. This can be a helpful spice to add into your diet that will support your fasting efforts. Whether you are incorporating foods that support your hormones, build muscle, or feed your microbiome, the key is being intentional about it.
Polyphenol Foods
Artichoke Hearts
Broccoli
Brussel Sprouts
Cloves
Saffron
Oregano
Rosemary
Thyme
Basil
Cinnamon
Cumin
Curry
Dark Chocolate
Parsley
Red Wine
Shallots
My Story - I suffered from SIBO for about 10 years and MOLD infection for about 3 years. When I cleared out all my infection, I was asked by my functional med doctor to take Probiotics to replenish my gut microbiome. I never liked taking those synthetic probiotics. They never made me feel good. My body always said let's do it the natural way. So, I asked for guidance from universe and was spiritually guided to take Fermented Fairy Coconut Kefir. I could not do the regular Milk Kefir because I'm Gluten and Dairy Sensitive. So this kefir came as a boon for me. I have started feeling better since then. It has helped me dissolve lot of gut issues, get rid of gut dysbiosis and keep the Mold/Candida at bay. I highly recommend doing coconut kefir and coconut yogurt as natural probiotics if you are dairy sensitive.
Read Fermenting Fairy's (Coconut Kefir Supplier) Story below:
Hi Vishi,
When I was first diagnosed with Crohn's disease, I was being wheeled out of the scope room still drowsy from the anesthesia, my doctor said to me that I have an autoimmune disease. I didn't know what that meant so I asked him. He said "that means that your body is attacking itself by accident". What? You mean my body is at war with itself? I later learned through my own digging and through healing my body completely medication free that what he really meant was that: ****I had leaky gut and my immune system was doing exactly what it should do which is mount an inflammatory response to foreign objects. A paradigm shift, I know. Once I realized that my body was ALWAYS helping me heal and ALWAYS moving towards balance and NEVER at war with itself by accident, I began seeing Crohn's as something much more simpler and not such a big deal. I encourage you strongly to let go of the belief that you were given by medical staff, family, society etc. that autoimmune diseases are incurable, need medication, and anything is by accident. In fact, nothing the body does is by accident. This is my #1 way to heal any dis-ease in your body. Let go of any label or any definition of it first. Then the gates drop so you can finally start healing. Then: #2. Eat my fermented foods every day. I can't stress this enough. Healing autoimmunity takes a diverse microbiome that is filled with abundant healthy strong microbes. When you balance the ecosystem in your gut, those microbes will help to produce enzymes, fatty acids and mucosa to help seal the leaky gut. When your gut wall becomes impermeable to selective objects, your autoimmune disease will cease to exist
#3. Get enough bioavailable protein daily. Eat animal foods! Animal foods (meat and fish) will have an abundance of all essential amino acids that help to create the mucous membrane in your gut. #4. Sun, Sun, Sun. Sync your body to her rhythms. If there is anything that is a panacea, it is this. Circadian health with the cycles of the Sun. It is simple, free and always available. I never miss a sunset or a sunrise. The Most Important Part Of My DAY!
Sending you lots of love, see you next week! Lauren (Fermenting Fairy)
References:
5. Fast Like a Girl Book - Dr.Mindy Pelz
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