What Are Probiotics | Why They're Important For Your Health
This post first appeared in July of 2019. Last Updated: October 2020
Are “probiotics” the next big thing?
With all the new & upcoming research looking at gut health, and its impact on our physical & mental health, probiotics may be getting their time in the “health spotlight”.
To me, it seems as if everyone and their mother, sister, and aunt’s best friend, is telling us to take our probiotics, but what is a probiotic anyways?
And, more importantly, WHY should we be taking them in the first place?
What is a Probiotic?
Probiotics are live microorganisms, and we can consume them either by eating fermented foods (sauerkraut, kimchi) or by taking a probiotic supplement (you can find my trusted brand here).
Essentially, they’re good bacteria.
This good bacteria, along with yeast and viruses, make up our gut flora, or microbiota.
Our gut flora performs many functions that are important to our overall health – it can even help create vitamin K and some B vitamins!
The gut flora is also highly sensitive to our diet.
Too much bad bacteria in the gut (from poor nutrition, taking antibiotic medication, or illness) can lead to an imbalance in our gut flora.
This imbalance can manifest into different diseases, such as acne, allergies, digestive problems, mental health issues, obesity, and among others.
This is where probiotics come into play.
They can help correct this imbalance and help get your gut flora functioning optimally again!
A healthy gut flora (what is being referred to when someone mentions their “healthy gut”) has been linked to many health benefits, such as weight loss, improved immune function, and improved digestive health.
More Benefits of Probiotics
Inflammation – probiotics can help reduce systemic inflammation (1)
Depression and Anxiety – the strain Lactobacillus helveticus and Bifidobacterium longum have shown to reduce symptoms of anxiety and depression in people with clinical depression (2)
Cholesterol – several strains have been shown to lower total cholesterol, as well as LDL “bad” cholesterol (3)
Blood pressure – probiotics have shown modest reductions in blood pressure (4)
Immune Function – several strains may enhance immune function, possibly leading to reduced risk of infection, including that for the common cold (5)
Skin Health – some studies have shown that probiotics can be useful for treating acne, rosacea, eczema, as well as other skin disorders (6)
Probiotic Rich Foods
You can find probiotics in a variety of fermented foods. My favorites are:
Yogurt
Kimchi
Kombucha
Miso
But you can also find probiotics in
Kefir
Sauerkraut (s/o to CleKraut for making me fall in love with sauerkraut!)
Tempeh
Among many other sources.
You can also get your probiotics through supplementation.
Though, with supplements, it is critical that you do your research to make sure the supplements you are purchasing are legit and contain what they claim to contain
*remember, supplements are NOT regulated, or held to the same standard as food, by the FDA*
Here’s my personal favorite probiotic supplement!
How Many Probiotics Do I Need?
Most research studies show positive probiotic outcomes in dosages between 1 billion and 100 billion CFUs (colony-forming unit).
Look for that on your probiotic supplement label (again, assuming the brand is legit), or rest easy knowing that a single serving of a probiotic-rich food, meets these standards.
Are Probiotics For Everyone?
Probiotics are safe for most people to take.
However, it’s always a good idea to check with your health care provider before you start taking a new supplement!
Definitely check with your doctor if you have a serious health condition and/or a compromised immune system, as probiotics may not be safe for you to take.
Remember, maintaining a healthy gut is more than just eating some yogurt or taking a supplement.
It also requires an overall, well balanced diet and daily movement and exercise.
Probiotics aren’t new, but they very well be starting to step into their own spotlight.
What do you think?
Have you been eating your probiotics without even realizing it?
Think you can step it up a notch?
If you’re looking to add a bit more good bacteria to your diet, start small by having a serving of yogurt or sauerkraut at breakfast, and then go from there!
Be Well✌🏼
Veronica
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