Probiotics: Definition, Benefits & Side Effects 

Did you know that probiotics, those live microorganisms that provide health benefits when consumed in sufficient quantities, have a fascinating history? The term “probiotic” actually comes from the Latin word “probioticum,” which means “for life.” These beneficial microorganisms have been around for thousands of years, with their origins dating back to ancient times.

In those ancient days, people discovered fermented products like beer, bread, wine, kefir, kumis, and cheese. They believed that consuming these products had positive effects on their health. Little did they know that they were benefiting from the probiotics present in these foods.

Brief history and background

The timeline of probiotics is filled with significant events. In 1905, a strain of bacillus in Bulgarian yogurt called Lactobacillus bulgaricus was identified as the first discovered probiotic.

Then, in 1907, a Russian scientist named Elie Metchnikoff, who later won the Nobel Prize, proposed the idea of modifying the gut microbiota to replace harmful bacteria with beneficial ones. The term “probiotic” itself was coined in 1965 by Lilley and Stillwell, who used it to describe substances secreted by one microorganism that stimulated the growth of another.

In 1974, Parker expanded the definition to include organisms and substances that contribute to intestinal microbial balance. Finally, in 1989, Fuller redefined probiotics as live microbial feed supplements that positively impact the host.

In the 21st century, probiotics have gained even more attention. Product manufacturers, research studies, and consumers alike have recognized their potential benefits. Nowadays, probiotics are widely available in various forms, such as supplements and fermented foods.

People use them to support their gut health and overall well-being. It’s incredible to see how probiotics have evolved and how they continue to play a significant role in promoting a healthy lifestyle.

Types of Probiotics

Probiotics come in many forms, but the most common types are bacteria from the Lactobacillus and Bifidobacterium genera, as well as the yeast Saccharomyces. These microorganisms are often found in probiotic products and have been extensively studied for their potential health benefits.

Some well-researched probiotic species include Bifidobacterium animalis and Lactobacillus acidophilus, among others. To identify a specific strain of probiotics, scientists look at its genus, species, and subspecies.

The most commonly used genera of microbial organisms in probiotic products are Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus.

You can find these beneficial probiotics in a variety of foods such as yogurt, kefir, kimchi, miso, and sauerkraut. They are also available in the form of supplements, making it easy to incorporate them into your daily routine.

Benefits of Taking Probiotics

Did you know that taking probiotics can provide numerous health benefits? Scientific evidence supports the positive effects of probiotics on our well-being. Here are some of the advantages you can expect:

• Improved Digestive Health: By maintaining a healthy balance of gut bacteria, probiotics can help prevent and treat various digestive issues like diarrhea, constipation, and irritable bowel syndrome.

• Enhanced Immune Function: Probiotics have been found to modulate the immune system, potentially reducing the risk of certain infections and supporting overall immune health.

• Management of Vaginal and Urinary Infections: Clinical studies suggest that probiotic therapy can effectively treat and prevent vaginal and urinary infections in women.

• Potential for Allergy Prevention: Research indicates that probiotics may delay the development of allergies in children, offering a potential preventive measure.

• Cardiovascular Support: While more research is needed, emerging evidence suggests that probiotics may support cardiovascular health.

• Stress Reduction: Probiotics have shown promise in lowering stress levels, although further research is necessary to fully understand this benefit.

Remember, the specific benefits of probiotics can vary depending on the strains and the individual.

Food Sources

Numerous food sources provide health benefits through the consumption of probiotics, which are live microorganisms. Some of the most popular probiotic foods include:

• Yogurt: This creamy delight is made from milk that has been fermented by probiotics like lactic acid bacteria and bifidobacteria. It’s considered one of the top sources of probiotics.

• Kefir: A delightful fermented milk drink that boasts a variety of probiotic bacteria.

• Sauerkraut: This tangy delight is made from fermented cabbage and is packed with beneficial bacteria.

• Tempeh: A soybean product that undergoes fermentation, resulting in a high probiotic content.

• Kimchi: A traditional Korean dish made from fermented cabbage and other vegetables, which is teeming with beneficial bacteria.

• Miso: A staple in Japanese cuisine, miso is a fermented soybean paste that contains probiotics.

• Kombucha: A refreshing tea drink that undergoes fermentation and contains probiotics.

• Pickles: These crunchy treats are cucumbers that have been fermented and are filled with beneficial bacteria.

• Buttermilk: The liquid that remains after churning butter, but only the unpasteurized, cultured version contains beneficial bacteria.

• Water kefir: A fermented drink made from water, sugar, and kefir grains, which are rich in probiotics.

• Green olives: These naturally fermented olives are not only delicious but also packed with beneficial bacteria.

These probiotic foods can be found in various cuisines and are often used in traditional fermentation processes. By incorporating these foods into your diet, you can enjoy numerous health benefits.

Considerations for Use 

Choosing the right probiotic

When selecting the right probiotic for your specific needs, there are several factors to take into consideration. First and foremost, determine what you are taking the probiotic for and find a strain that is specifically designed to address your health concerns.

Look for strains that have been clinically studied and proven to be effective in treating your specific condition. Another important factor to consider is the Colony Forming Units (CFUs) count. This indicates the number of live bacteria in the product.

Generally, a higher CFU count means a more potent and effective probiotic. Quality is also crucial when choosing a probiotic. Make sure to select a product that has been tested for safety and efficacy.

Look for studies that support any claims made by the manufacturer. Check the expiration date of the product to ensure that it has not expired and is still effective.

Additionally, some probiotics may require refrigeration to maintain their potency, so be sure to read the storage instructions on the label. If you have any allergies, it is important to check the product for any potential allergens that may cause a reaction.

Consider the price and number of doses required each day, as well as the duration of use. This will help you determine the overall cost and convenience of the probiotic.

Lastly, it is always a good idea to consult with your doctor before choosing a probiotic. They can provide personalized recommendations based on your health status and specific needs. Your doctor’s guidance will ensure that you select the most suitable probiotic for you.

Potential Side Effects

Probiotics, while generally safe, can sometimes cause temporary discomfort such as increased gas, bloating, constipation, diarrhea, and thirst. However, these symptoms typically subside as the body adjusts to the probiotics.

It’s important to note that in rare cases, individuals with compromised immune systems, prolonged hospitalizations, or recent surgeries may experience infections from probiotic bacteria. Premature infants given probiotics have also reported severe or fatal infections, so it’s crucial to carefully consider the potential risks versus benefits for high-risk individuals.

Although there have been occasional reports of probiotic products containing harmful microorganisms, this is uncommon and not a significant concern for most people with a healthy immune system.

Recommended Dosage

Different individuals have different reasons for taking probiotics, and the recommended dosage can vary accordingly. However, some general guidelines can be helpful.

According to the International Scientific Association of Probiotics and Prebiotics (ISAPP), a minimum effective amount is considered to be one billion CFU (colony-forming units) per day, unless clinical research suggests otherwise.

Probiotic supplements usually contain anywhere from 1 to 10 billion CFU per dose, although some products may have even higher amounts, such as 50 billion CFU or more.

A study conducted in 2015 analyzed 22 different studies and found that probiotic doses equal to or greater than 5 billion CFUs per day were more effective in preventing acute diarrhea compared to lower doses. Most targeted probiotic supplements typically provide strains at a range of 1 to 30 billion CFU per serving.

It is important to consult with a healthcare provider before starting probiotic supplementation, as they can offer personalized advice based on your specific needs and health conditions. Remember that the optimal dose and duration of use may vary depending on the strain, product, and your purpose for taking probiotics.

Research and Evidence

Here are some interesting findings from scientific research on probiotics:

• In a comprehensive analysis of 12 studies involving a total of 3,720 participants, it was discovered that those who took probiotics experienced fewer and shorter upper respiratory infections. This suggests that probiotics may have a positive impact on our immune system.

• Numerous studies have extensively explored the use of probiotics in various gastrointestinal diseases. Among the most extensively studied species are Lactobacillus and Bifidobacterium. These probiotics have shown promising results in managing and improving gastrointestinal health.

• Probiotics offer a range of health benefits through different mechanisms. They can aid in the synthesis of essential vitamins, strengthen the gut barrier, regulate bile salt metabolism, enhance enzymatic activity, and neutralize toxins. These mechanisms contribute to overall well-being.

• Each probiotic species has its unique mechanisms of action. For instance, they can influence cytokine production, modulate the immune system, and even impact the endocrine and nervous systems. This highlights the diverse ways in which probiotics can positively affect our bodies.

• While probiotics are generally considered safe for healthy individuals, their long-term effects are still not fully understood. Further research is needed to fully comprehend the potential consequences of prolonged probiotic use.

Probiotics’ effectiveness

A 2018 analysis of 12 studies discovered that the evidence regarding the beneficial impact of probiotics was inconclusive. The effectiveness of probiotics can vary depending on the specific strain, species, and individual.

Several studies propose that probiotic therapy can aid in the treatment of various gastrointestinal issues, delay the onset of allergies in children, and prevent and treat vaginal and urinary infections in women. Probiotics have the potential to enhance the nutritional value of food, regulate intestinal infections, and improve lactose digestion.

Additionally, they can alleviate symptoms of irritable bowel syndrome and prevent traveler’s diarrhea. Nevertheless, certain studies have indicated that probiotic supplements may have different effects on different individuals.

While some individuals experienced improvements in blood sugar and insulin levels, others observed a deterioration in these levels.

Conclusion

Before incorporating probiotics into your health routine, it is crucial to seek guidance from a healthcare professional. While probiotics have proven to be beneficial for various health conditions, it is important to understand that not all gut bacteria are created equal.

Each specific bacteria has a unique role in the body, so if you are targeting a specific condition, it is essential to identify the right probiotics that have documented benefits for that particular condition.

Moreover, it is worth noting that probiotics may not be suitable for everyone, especially individuals with weaker immune systems such as those with critical illnesses or premature infants. To ensure safety and effectiveness, consulting a healthcare professional is highly recommended before starting any probiotic regimen.