Probiotics: Benefits for Your Gut Health

Introduction

Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits to the host. These microorganisms help maintain or restore the natural balance of the gut microbiota, improve digestion, enhance immunity, and may offer protection against certain infections and diseases.

They are most commonly found in fermented foods (like yogurt, kefir, Kimchi), dietary supplements, and even in pharmaceutical formulations. Most probiotics belong to the bacterial genera Lactobacillus, Bifidobacterium, Bacillus, and the yeast Saccharomyces boulardii.

The concept of probiotics dates back to 1907 when Élie Metchnikoff, a Russian scientist, suggested that consuming lactic acid bacteria from fermented milk could promote health and prolong life by improving gut microbiota. In the 1950s and 60s, the term “probiotic” was used to describe substances that supported the growth of beneficial microorganisms.

Later, in 1989, Fuller redefined probiotics as “live microbial feed supplements which beneficially affect the host animal by improving its intestinal microbial balance.” The most widely accepted definition came in 2001 when WHO and FAO described probiotics as “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host.

Types of Probiotics:

Probiotics can be divided into categories based on their genus, species, and strain.

The main types are as follows:

Bacterial Probiotics

• Lactobacillus spp.
  • For instance, L. acidophilus, L. rhamnosus, L. casei, and L. plantarum. These are often found in yogurt and other fermented dairy products. They aid in lactose breakdown, promote gut health, and enhance immune function.
• Bifidobacterium spp.
  • For example: B. bifidum, B. longum, B. breve, and B. infantis. These typically reside in the colon. They help protect against infections, particularly in young children.
• Bacillus spp.
  • Such as B. coagulans, B. subtilis, and B. clausii. These bacteria form spores are resistant to heat, and are commonly included in supplements.
• Streptococcus spp.
  • For example: S. thermophilus. This type is used in making yogurt and assists with lactose digestion.

Yeast Probiotics

• Saccharomyces boulardii.
  • This is yeast that helps to prevent diarrhea linked to antibiotics and travel.

Applications of Probiotics

• Digestive strength: Consuming fermented foods that are rich in beneficial bacteria can enhance digestion. These bacteria assist in breaking down food and absorbing nutrients, potentially lowering the chances of developing digestive issues like irritable bowel syndrome or diarrhea.
• Nutrient Improvement: The process of fermentation can boost the absorption of specific nutrients. For instance, in grains and legumes, fermentation can dismantle anti-nutrients, which are substances that hinder nutrient uptake, thereby making important nutrients like B vitamins and minerals more accessible.
• Enhanced Gut-Brain Link: New studies are indicating a significant relationship between the gut and the brain, referred to as the gut-brain axis. The bacteria in the gut can affect brain health, and the Probiotics present in fermented foods may play a role in enhancing mental health and alleviating anxiety and depression symptoms.
• Digestive Disorders: Probiotics found in fermented foods can serve as an additional method to help manage health issues like inflammatory bowel disease, which includes Crohn’s disease and ulcerative colitis.
• Heart Wellness: Certain fermented foods, such as kefir and some cheeses, have components that might benefit heart health. For example, particular strains of probiotics could aid in lowering blood pressure and cholesterol levels.
• Cancer Risk Reduction: Certain fermented foods have bioactive substances that might contribute to preventing cancer. These substances may help slow the growth of cancerous cells and lower the risk for some types of cancer.
• Gut Health Improvement: Probiotics support the equilibrium of good and bad bacteria found in the gut. This harmony is crucial for effective digestion, nutrient absorption, and a healthy immune response. An overabundance of harmful bacteria can cause digestive problems, including diarrhea, constipation, and irritable bowel syndrome (IBS). Probiotics assist in restoring this equilibrium.
• Boosting the Immune System: A large part of the immune system resides in the gut. Probiotics can help adjust the immune reaction, strengthening the body’s defense against germs and illnesses. Additionally, they create antimicrobial substances that deter the growth of dangerous pathogens in the gut.
• Prevention and Treatment of Diarrhea: Probiotics are useful in both preventing and managing different forms of diarrhea, including infectious diarrhea (caused by viruses, bacteria, or parasites) and diarrhea due to antibiotics. They function by limiting the development of harmful bacteria and re-establishing the gut’s natural balance.
• Vaginal Health: Specific strains of probiotics, such as Lactobacilli, are advantageous for women’s health. They aid in sustaining a healthy vaginal microbiome, which helps prevent yeast infections and bacterial vaginosis.
• Oral Health: Research has explored probiotics for their possible benefits to oral health. They may contribute to the decrease of harmful bacteria in the mouth, which is linked to issues like gum disease and bad breath.

Probiotics food sources

• Yogurt: This is a dairy item created through fermentation by helpful bacteria, mainly Lactobacillus bulgaricus and Streptococcus thermophilus.
• Kombucha: A tea drink that is fermented produced by fermenting sweetened tea with a mix of bacteria and yeast known as SCOBY.
• Sauerkraut: Cabbage that has undergone fermentation, often seasoned with different spices. It is a common food in many European dishes.
• Kimchi: A traditional Korean side dish composed of fermented vegetables, typically radishes and cabbage, spiced with garlic, ginger and chili pepper.
• Miso: A common ingredient in Japan made from fermenting soybeans with salt and a type of mold called koji.
• Sourdough Bread: Bread that is created using naturally existing yeast and lactic acid bacteria found in a sourdough starter.
• Cheese: Different varieties of cheese, including cheddar, mozzarella, and Gouda, are produced by fermenting milk with specific bacterial cultures.
• Tempeh: An Indonesian food made from fermenting soybeans using Rhizopus oligosporus.
• Fermented Pickles: Cucumbers or other vegetables stored in a saltwater solution, aided by lactic acid bacteria.
• Wine: A drink created by fermenting grape juice, where yeast turns sugars into alcohol.
• Beer: Brewed by fermenting malted barley and other grains with yeast to create alcohol and bubbles.
• Kefir: A drink made from fermented milk using kefir grains, which consist of a mix of yeast and bacteria.
• Natto: A dish in Japan made from fermented soybeans, known for its unique smell and stretchy texture.
• Amazake: A sweet beverage made from fermented rice in Japanese cuisine.

Reference and Sources:

• https://thegoodbug.com/blogs/news/kombucha-fermentation-benefits-process
• https://bioma.health/blog/probiotics-for-vaginal-health-a-natural-solution-to-yeast-infections/
• https://greenlivingtribe.com/here-are-the-top-5-sources-of-probiotics-from-dairy-products/
• https://pubmed.ncbi.nlm.nih.gov/26447963/

Also Read:

• Industrial Production of Ethanol
• Overview of bioreactor or fermenters
• E.coli-Epidemiology, Pathogenesis and Treatment
• Control Methods for Food Spoilage
• Molecular Detection of Microorganisms: Intro, Molecular methods, Applications
• Membrane Transport: Principle, Passive & Active Transport and Types
• Food Spoilage: Intrinsic and Extrinsic Factors
• Bacterial Growth Curve: Definition, Phases and Measurement
• Cyanobacteria: occurrence, morphology, structure, reproduction
• Gram staining
• Techniques for Identifying Mutants
• Mutations: Introduction, Types, Causes and Repair Mechanisms
• Chromosomes: Structure, Morphology, Composition and Organization