Probiotics are an important component to ensure gut health. It is a combination of live bacteria, which is known to be good for our gut. These good bacteria help maintain balance by eliminating the bad bacteria that invade the body.
For a microbe to be called a probiotic, it must fulfill certain criteria, such as:
- It must be isolated from a human,
- It should be able to survive in our intestine after ingestion (being eaten),
- It must have a proven benefit, and
- It must be safely consumed.
There is an excess of bad bacteria in the human body when we get sick. Good bacteria, such as those present in probiotics, help fight off these bad bacteria, restore the body's balance and help make us feel better.
The common bacteria found in probiotics available on the market are Lactobacillus and Bifidobacterium. Yeast is also present in probiotics such as Saccharomyces boulardii.
Common Effects of Probiotics
Some of the common effects of probiotics on the body are as follows:
- They help the body with digestion
- They reduce the number of bad bacteria in the body so that we don't get sick
- They help in synthesizing vitamins
- They help the cells in the gut lining from letting the bad bacteria enter the blood
- They also help in the absorption of medicines
Probiotics can also be obtained naturally from food.
For breakfast, try:
- Yoghurt
- Buttermilk
- Sourdough bread
For lunch, try:
- Cottage cheese
- Kombucha
- Tempeh
For snacks, try:
- Fermented pickles
For dinner, try:
- Fermented sauerkraut
- Kimchi
- Miso soup
Benefits of Probiotics
Some of the benefits of consuming probiotics are:
- Diarrhoea: Probiotics are known to cure diarrhoea and various other digestive issues. Diarrhoea is a common side effect of antibiotics as it disturbs the balance of good and bad bacteria in the body. Several studies suggest that probiotics reduce the risk of antibiotic-associated diarrhoea.
- Improves Mental Health: It has been increasingly seen that gut health is linked to one's mood and overall mental health. A meta-analytic review of 13 studies shows that adding one's diet with Lactobacillus and Bifidobacterium for 1-2 months can positively improve anxiety, depression, autism, obsessive-compulsive disorder (OCD) and memory.
- Heart Health: Probiotics help lower bad cholesterol and blood pressure in our bodies. Certain strains of lactic acid-producing bacteria reduce cholesterol by breaking down bile in the gut.
- Weight loss: Certain probiotics prevent the absorption of fast from our diet in the intestine. The fat is rather flushed out of the body than getting stored in the tissues.
Although probiotics have a lot of benefits, they also pose risks; they may cause us to develop an infection and resistance to antibiotics in the long run.
Conclusion
Consuming probiotics have multi-faceted benefits for your health. It maintains homeostasis in your body by balancing the good and bad bacteria. Other than supplements, you may also obtain probiotics from your diet intake. Reap the benefits of probiotics today.
Shrey Mittal
(Shrey Mittal is the founder of Koshika Wellness Pvt. Ltd. A young entrepreneur, who has been working relentlessly in the field of health and wellness with his innovative range of products customised for Indian fitness enthusiasts)