Probiotics – Friendly bacteria

 

Friendly foe usually known to be contained in capsules. Probiotics are certain bacteria strains freeze-dried and available in powders, tablets, and capsules most commonly and a few liquid forms to help you in many areas of your health. Probiotic supplements are relatively new in terms of human evolution and definitely not all the same.

 

Colonised and then prepared in the many forms as just listed, many productions can be made from synthetic beginnings in the laboratory and even GMO (genetically modified organisms) ingredients in some cases. Making it crucial to dig a little digger into the creation and beginnings of the product.

 

While there are many strains of beneficial bacteria, with more being discovered all the time, the ones you’ll most commonly find in probiotic supplements are Lactobacillus, Bifidobacterium, and Saccharomyces boulardii (which is actually a favourable, non-colonizing yeast, not bacteria, which is good for those times when you do have overgrowths of yeast!)[1]

 

Bacteria is so important to us with the human body having up to 10 times more bacteria in and on its surface, than the number of cells that make us. So that means in the trillions. They are living and to an extent determining what is happening in the body. A perfect reason why we should be considering their health and what we feed them!

 

Probiotics are something that I consider should be part of everyone’s diet today, like an essential nutrient. Particularly as it is very difficult to escape the processed foods, toxic environments, the considerable stress in most lives and the lack of variety in one’s standard diet, which impacts on our bacteria all the time.

 

What has been found in healthy people, are the array of bacteria in the gut, a strong and balanced mix of beneficial and bad bacteria (there are actually no such thing as bad, with all having their purpose and living together in symbiosis) being a big factor when being able to stay well. You want to aim to maintain this balance without an overgrowth of bad bacteria, yeasts, viruses and fungus, which is quite easy to happen if your diet is high in sugar, not varied, packaged and you have had a course of antibiotics. Over growths of any strain can fuel unhelpful behaviour and ill symptoms as they are generally toxic to the body on mass.

 

A simple example of the power of these bacteria can be seen in the circumstance of catching a cold. Adults on average contract between two and four colds per year and children under two experience six infections are less likely to catch or reduce the cold duration when taking probiotics [2]. So, what do probiotics have to do with getting a cold? The bacteria and your gut do play a role in your immunity with strength from larger numbers and strains of bacteria, and your ability to fight the common cold. Secondarily, adaptive immunity, which occurs later on after infection, tailors the immune response to target the microbial attack, and has been shown to improve with probiotic administration. Studies have found higher levels of IgG, IgM, and IgA immunoglobulins improving the bodies defences [3]

 

 

Another three month study highlighting the cold, during the winter and spring, had 479 adults supplemented with vitamins and minerals with or without a probiotic combination in a double-blind, randomised, placebo-controlled trial and found; the probiotics reduced the duration of the common cold by almost two days and also shortened the number of days with fever during a cold episode.

And further to this, not only were fecal lactobacilli and bifidobacteria counts significantly increased after the probiotic treatment period, but immune cells called T helper cells and T suppressor cells were significantly increased in the probiotic-treated group compared to the group taking only vitamins and minerals [4]

 

 

So, it stands to reason and as many studies are showing, the bacteria living in the gut are highly influential in healing health concerns that stem from the gut. As mentioned a compromised immunity can lead to a cold along with other conditions such as diarrhoea, autoimmunity, viruses to name but a few. Think potential superbug protection. Likewise, the beneficial bacterial have also been found to benefit those of us with Obesity, Depression, Anxiety and possibly the formation of several other mental health conditions[5]

 

 

So, with numerous different strain types you can get an idea of how they hold different benefits against different circumstances. Meaning if you are wanting a good product it is recommended to look for a product that has 6+ strains listed. Or work with a health practioner that can advise what strain may be of benefit to you and your health concern at the time.

 

If you are looking to take probiotics for general health, look for those that can also attest to having 10-15 million living organisms after the manufacturing process, it’s all about survival you see. These delicate microorganisms must survive several obstacles: The manufacturing process, shelf life, and (once you take them) the acid in your stomach environment to reach your intestines, where they do their job. Quite often you need to research the company to find this information though as it is not usually clear on the packaging. Companies that use bioshield capsules produce higher quality probiotic supplements that are able to endure the stomach acid, releasing their contents within the small intestine, where a more alkaline environment ensures the survival of the bacteria[6]

 

 

So it is still worth paying for quality probiotics where you have more likelihood of quality living organisms that will be able to do their job?

 

Further research is now also exploring and finding compelling cases where the brain and the gut are in constant communication too, meaning friendly bacteria can actually influence the brain in its behaviour[7]

 

What that means is bacteria can literally create cravings you may experience and communicate that is the source of fuel they want. Having beneficial bacteria means craving the healthier foods to fuel it. Whereas if you have a build-up of bad bacteria, you can crave poor foods, feel foggy and generally not well, as these are the signals the brain is receiving.

 

If the thought of having to take another pill is off putting though, there are other ways of getting probiotics into your diet, such as eating direct farm produce and not washing them to death, fermented foods Sauerkraut, Kimchi, Misco and Pickled vegetables. Or drinking ferments such as Kombucha, Kefir and Kvass. All of which are very easy to make. If you do go down the path of purchasing these products, just check to see the ingredients are raw wholefoods, so haven’t been pasturised or heated in anyway. That they have been stored in glass containers preferably and say where they are made. Unfortunately, foods such as Yakult and Greek Yoghurt are questionable good fermented foods, due to their processing. Most of the processing is to create shelf life and meet health regulations, which in fact then removes most of, and reduces the quality of bacteria required that will give you the benefit.

 

The number of strains within probiotics vary and many products are still lacking a broad enough range, so make sure you are changing them every 3 – 6 months. Remember variety is king.

 

One final consideration, is the time to take probiotics. I suggest taking probiotics with meals and particularly if you don’t know the type of capsules they are contained within, as the stomach acid can be less detrimental to the bacteria taken this way. Or consider ferments as they will make the journey possible, and don’t destroy the bacteria, as it goes to digestion.

 

It is also easier to remember to take with food!

 

KEY TAKEAWAYS

Why you want Probiotics in your day

• Feeds bacteria which literally make us
• Keeps out immunity strong
• Assists prevention of many illnesses
• Helps us mentally – power thinking

What to look for in a Probiotic

• 6+ Strains
• 10 – 15 million living microorganisms – Living is the key!
• Manufacturing and capsule type
• Fermented foods are raw wholefoods and not processed via heat or pasturisation.

 

[1] Podcast – Vincent M. Pedre, Gut Health Specialist & Best-Selling Author M.D feb 2018

[2] Fendrick, A.M. et al. (2003). The economic burden of non-influenza-related viral respiratory tract infection in the United States. Archives of Internal Medicine, 163, 487-494.

[3] Allan, G.M., & Arroll, B. (2014). Prevention and treatment of the common cold: making sense of the evidence. Canadian Medical Association Journal,186(3), 190-199.

[4]Ibid 1

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/

[6] Ibid 1

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5392220/