How do probiotics work?
MANY Brits are coming round to the idea of gut health contributing to overall health.
But some still don't know what taking care of their digestive health entails, and what role probiotics might play in this.
According to the , probiotics are live bacteria and yeasts touted as having various benefits.
They come come in both food and supplement form.
Probiotics are thought to improve gut health by creating an environment that helps “good” bacteria thrive.
states that microbes in your lower intestinal tract help you digest food, fight harmful bacteria, and regulate your immune system.
Read more on gut health
But when an imbalance of microbes occurs - leading to diarrhoea and other health problems due to unhealthy levels of certain bacteria - probiotics can help restore the balance.
Can probiotics improve my health?
According to gut health specialists at , small scale studies have indicated that probiotics may yield various health benefits.
But they noted that there wasn't enough evidence from large populations to confirm their wider benefits and that scientists needed to do further research on them.
Some potential benefits might include:
Most read in Health
- helping people with digestion issues like irritable bowel syndrome (IBS) experience less pain, bloating and gas
- promoting more regular bowel movements
- reducing inflammation that can create health problems if left unchecked
- controlling blood sugar and keeping cholesterol levels in a healthy range - regular blood sugar spikes can increase your risk of diabetes, stroke, and heart disease and high cholesterol can also lead to increased blood pressure and heart problems
- preventing cancer - strains may play a role in controlling gut acidity and help reduce colon cancer risk
Are there risks associated with probiotics?
There are loads of probiotic supplements on the market, some of which are well studied and some of which aren't, according to Harvard Health.
"One theoretical risk of probiotics is if someone has an immune system weakened by illness or medication, that person could get sick from probiotics," it wrote.
It added that because they're considered to be dietary supplements - not drugs - probiotic pills don't go through the same rigorous testing that medications do.
According to Harvard Health: "It's not clear if probiotics that can be bought at pharmacies and health food stores are high-quality products."
also detailed a few risks and side effects you might experience with consuming the stuff.
Though probiotics may help relieve bloating, gas, and other gastrointestinal problems, you may actually noticed increased gas and bloating when you start consuming them.
But the personalised nutrition site said most people feel better within a few weeks.
Certain strains of probiotics found in fermented dairy products such as kefir and yogurt might also cause headaches in some people due to the histamines produced during the fermentation process.
Certain yogurts and cheeses can also can allergies in some, though ZOE noted this is rare.
It added that some people should consult a doctor before including probiotics in their diets, including people who:
- are critically ill
- have recently had surgery
- are undergoing chemotherapy
- have weakened immune systems
What are some food sources of probiotics?
If you'd rather eat your probiotics rather than take them in pill form, there are many foods loaded with cultures of good bacteria.
These include:
READ MORE SUN STORIES
- yoghurt - especially plain Greek yoghurt
- kefir - a cultured, fermented drink similar to yogurt
- fermented veggies such as pickles, sauerkraut and kimchi
- aged cheeses such as aged cheddar, Parmesan, provolone, Gouda, Edam and Gruyère
- kombucha
- miso
- tempeh - fermented soybeans
Professor Tim Spector, a gut health specialist and co-founder of ZOE, recommended you eat small amounts of probiotic foods regularly, rather than eating a large amount every now and then.