21 Oct 8 Ways Probiotics Can Improve Your Health
In July 2015, the Telluride Med Center’s Dr. Sharon Grundy talked with a group of women on the subject of our microbiome, now a hot topic in health and wellness. Here is a preview of that talk. Well, prebiotics and probiotics were part of those discussions. Thought this article by Dr. Mary Jane Brown, curated from EcoWatch, would provide some useful, additional information.
Probiotics are live microorganisms that can be consumed through fermented foods or supplements (1).
More and more studies show that the balance or imbalance of bacteria in your digestive system is linked to overall health and disease.
Probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits.
These include benefits for weight loss, digestive health, immune function and more (2, 3).
This is an overview of the key health benefits linked to probiotics.
1. Probiotics Help Balance the Friendly Bacteria in Your Digestive System
Probiotics include “good” bacteria. These are live microorganisms that can provide health benefits when consumed (1).
These benefits are thought to result from the ability of probiotics to restore the natural balance of gut bacteria (4).
An imbalance means there are too many bad bacteria and not enough good bacteria. It can happen due to illness, medication such as antibiotics, poor diet and more.
Consequences can include digestive issues, allergies, mental health problems, obesity and more (5).
Probiotics are usually found in fermented foods or taken as supplements. What’s more, they appear to be safe for most people.
Bottom Line: Probiotics are live microorganisms. When taken in sufficient amounts, they can help restore the natural balance of gut bacteria. As a result, health benefits may follow.
2. Probiotics Can Help Prevent and Treat Diarrhea
Probiotics are widely known for their ability to prevent diarrhea or reduce its severity.
Diarrhea is a common side effect of taking antibiotics. It occurs because antibiotics can negatively affect the balance of good and bad bacteria in the gut.
Several studies suggest probiotic use is associated with a reduced risk of antibiotic-associated diarrhea (7, 8, 9).
In one study, researchers found that taking probiotics reduced antibiotic-associated diarrhea by 42 percent (10).
Probiotics can also help with other forms of diarrhea not associated with antibiotics.
A large review of 35 studies found certain strains of probiotics can reduce the duration of infectious diarrhea by an average of 25 hours.
Probiotics reduced the risk of travelers’ diarrhea by 8 percent. They also lowered the risk of diarrhea from other causes by 57 percent in children and 26 percent in adults (12).
Effectiveness varies, depending on the type and dose of the probiotic taken (13).
Strains such as Lactobacillus rhamnosus, Lactobacillus casei and the yeast Saccharomyces boulardiiare most commonly associated with a reduced risk of diarrhea (9, 12).
Bottom Line: Probiotics can reduce the risk and severity of diarrhea from a number of different causes.
3. Probiotic Supplements Improve Some Mental Health Conditions
An increasing number of studies link gut health to mood and mental health (14).
Both animal and human studies find that probiotic supplements can improve some mental health disorders (15).
A review of 15 human studies found supplementing with Bifidobacterium and Lactobacillus strains for 1–2 months can improve anxiety, depression, autism, obsessive-compulsive disorder and memory (15).
One study followed 70 chemical workers for six weeks. Those who consumed 100 grams of probiotic yogurt per day or took a daily probiotic capsule experienced benefits for general health, depression, anxiety and stress (16).
Benefits were also seen in a study of 40 patients with depression.
Taking probiotic supplements for eight weeks decreased depression levels and reduced levels of hormones such as insulin and C-reactive protein (a marker of inflammation), compared to people who did not take a probiotic (17).
Bottom Line: Research shows taking probiotics may help improve symptoms of mental health disorders such as depression, anxiety, stress and memory, among others…
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