Probiotics: Properties, Sources, Mechanisms, Types, Uses

Probiotics are live microorganisms, primarily bacteria and yeasts, that offer health benefits when consumed or applied to the body. They’re often found in fermented foods like yogurt and sauerkraut, but also available as dietary supplements in capsules or powders.

Benefits for Gut Health:

The human body harbors a vast community of microorganisms, particularly in the gut. Probiotics contribute to a healthy microflora, the ecosystem of these microbes. They can help maintain a balance between beneficial and potentially harmful bacteria, potentially promoting gut health and digestion.

Exploring the Potential:

Research is ongoing to explore the connections between probiotics, gut health, and overall well-being. Scientists are investigating new and improved probiotic strains with potentially wider health benefits.

Safety Considerations:

While generally safe for healthy individuals, probiotics might cause mild side effects like bloating or gas in some people. It’s important to note that probiotics are not a replacement for a balanced diet and a healthy lifestyle.

Where Do Probiotics Come In?

While our bodies naturally harbor these microbes, we can introduce additional probiotics in two ways:

1. Oral Supplements: Consuming probiotic capsules or powders allows these live microorganisms to reach the gut, potentially influencing the gut microflora.
2. Topical Applications: Probiotics can also be applied topically to the skin or mucous membranes, such as those in the nose or genitals.

History of Probiotics

The term “probiotic” comes from the Greek words “pro” (for life) and “biotikos” (for life-sustaining), hinting at its connection to promoting well-being.

• 1965: Lilly and Stillwell first coined the term, describing probiotics as organisms that secrete substances stimulating the growth of other microbes. This laid the groundwork for the concept.
• 2001: As scientific understanding grew, Schrezenmeir and De Vrese offered a more detailed definition. They saw probiotics as preparations containing specific live microorganisms that, when introduced into the body, could alter the gut microbiota and exert positive effects on health.
• 2002: A landmark definition emerged from a joint effort by the Food and Agriculture Organization (FAO) and the World Health Organization (WHO). They defined probiotics as “live microorganisms which when administered in adequate amounts confer a health benefit on the host.” This definition emphasized the importance of dosage and the live nature of the microbes for achieving health benefits.
• 2009: The World Gastroenterology Organisation (WGO) built upon the previous definition. They focused on the live nature of probiotics and the need for adequate consumption to benefit the consumer’s health.

Properties of Probiotics

For a microorganism to qualify as a probiotic, it needs to possess a specific set of characteristics to ensure safety and effectiveness.

• Generally Recognized as Safe (GRAS): Probiotics should have a well-established safety record and not pose a risk to the consumer.
• Non-pathogenic, Non-allergenic, and Non-mutagenic: They should not cause disease, allergic reactions, or genetic mutations.
• Antibiotic Resistance: Withstanding exposure to bile, stomach acid, and pancreatic enzymes ensures survival during digestion.
• Anti-inflammatory: Ideally, probiotics shouldn’t promote inflammation within the body.

Functional Benefits:

• Immune System Boost: Strains that enhance the immune system’s response are desirable.
• Decreased Intestinal Permeability: A healthy gut barrier is crucial, and probiotics that promote this are beneficial.
• Lactic Acid Production: This acidic environment helps maintain a healthy gut microflora.
• Survival Across Environments: The ability to survive stomach acidity and thrive in the intestine is essential.
• Genetic Stability: Strains should have a stable genetic makeup to ensure predictable effects.
• Rapid Multiplication: Probiotics should be able to establish themselves effectively within the gut.

Product Quality and Consumer Considerations:

• High Cell Viability: Probiotic products should contain a sufficient number of live cells to deliver health benefits.
• Sensory Properties: Good taste and smell are important for consumer acceptance.
• Metabolic Activity: Probiotics should be metabolically active to exert their health effects.
• Colonization Ability: The ability to adhere to and colonize the intestinal lining is crucial for prolonged benefit.

Origin is Not Essential:

While some argue for human-derived strains, there is no scientific consensus that this is a necessary criterion for probiotic efficacy.

Sources of Probiotics

Probiotics can be found in a variety of sources, offering a choice for incorporating them into your diet or routine.

Fermented Foods:

• Live Cultures: Fermented foods are champions when it comes to probiotics. The fermentation process, driven by the metabolic activity of specific microorganisms, naturally creates a haven for live probiotic bacteria.
• Examples: Yogurt, kimchi (fermented cabbage), sauerkraut, kefir, miso, tempeh, and kombucha are some popular fermented food choices.
• Diversity of Probiotics: Fermented foods often harbor a variety of probiotic strains, particularly lactic acid bacteria (LAB) and Bifidobacterium.

Unfermented Foods with Probiotic Claims:

• Some unfermented foods, such as certain juices, nutrition bars, and even infant formulas, are now incorporating probiotic strains.
• It’s crucial to check the label for the type and amount of probiotics included, as viability and effectiveness can vary.

Dietary Supplements:

• Targeted Delivery: Probiotic supplements offer a concentrated source of specific probiotic strains, often delivered in capsules, powders, or liquids.
• Variety of Strains: Supplements provide a wider range of probiotic strains compared to most fermented foods.
• Dosage Matters: Supplements typically list the number of colony-forming units (CFU) per serving, which indicates the number of viable probiotic cells.

What do probiotics do?

Probiotics are live microorganisms, primarily bacteria and yeasts, that reside in our gut and offer a range of health benefits.

Restoring Balance:

The human gut is home to a vast community of microorganisms, forming the gut microbiome. Probiotics promote a healthy balance within this ecosystem by:

• Supporting Beneficial Microbes: They aid in the growth of friendly bacteria, strengthening the body’s natural defenses.
• Suppression of Harmful Bacteria: Probiotics can hinder the growth of some harmful bacteria, creating a less hospitable environment for them.

Defense Mechanisms:

Probiotics employ various strategies to create a healthy gut environment:

• Attachment: They can attach themselves to the intestinal lining, acting as a barrier against pathogens.
• Antibiotic-like Effects: Probiotics produce beneficial byproducts like lactic acid, hydrogen peroxide, and bacteriocins. These substances exhibit antibiotic properties, further restricting the growth of harmful bacteria.

Enhanced Digestion:

Probiotics contribute to a smoother digestive process by:

• Metabolic Benefits: They produce essential metabolites like short-chain fatty acids (acetic, propionic, butyric) that aid digestion and nutrient absorption.
• Lowering Gut pH: The production of lactic acid by probiotics helps maintain a slightly acidic environment in the gut, which is unfavorable for harmful bacteria.

Potential Health Benefits:

Research is ongoing to explore the full potential of probiotics in various conditions. Some promising areas include:

• Combating Dysbiosis: Probiotics may help restore balance in a disrupted gut microbiome (dysbiosis), potentially aiding in conditions like irritable bowel disease (IBS) and inflammatory bowel disease (IBD).
• Beyond the Gut: Studies suggest probiotics might influence other aspects of health, such as immune function and certain types of cancer.

Types of Probiotics and Microorganisms

Major Probiotic Groups:

• Lactic Acid Bacteria (LAB): This is a dominant group, known for fermenting carbohydrates and producing lactic acid. LAB are commonly found in fermented foods like yogurt, kimchi, and sauerkraut. Some prominent LAB genera include:
  • Lactobacillus (e.g., L. rhamnosus, L. acidophilus, L. plantarum)
  • Streptococcus (e.g., S. thermophilus)
• Bifidobacterium: These bacteria are particularly abundant in the gut of breastfed infants. Some common Bifidobacterium species include:
  • B. bifidum
  • B. breve
  • B. lactis (now classified as B. animalis subsp. lactis)
  • B. longum
  • B. infantis
• Saccharomyces boulardii: This specific yeast strain is a popular probiotic choice.
• Bacillus species: These spore-forming bacteria include Bacillus coagulans, Bacillus subtilis, and Bacillus clausii.

Where Do We Find Them?

• Lactobacillus: Sources include dairy products (yogurt, cheese), fermented vegetables (sauerkraut, kimchi), some fruits (pineapple), and even breast milk.
• Bifidobacterium: Primarily found in the gut of breastfed babies, but also present in some fermented foods like yogurt and kefir.
• Saccharomyces boulardii: This yeast is often found in supplements and some yogurt products.
• Bacillus species: Some fermented foods (miso, natto) and supplements.

Advantages / Uses of Probiotics

Probiotics offer a range of potential health benefits, influencing various aspects of our well-being.

Digestive Health:

• Enzyme Production: Probiotics may produce digestive enzymes, like beta-galactosidase, which can aid in breaking down lactose, potentially benefiting those with lactose intolerance.
• Antibiotic-Associated Benefits: Probiotics might help reduce the risk of developing antibiotic-resistant problems during antibiotic treatment.

Immune System Support:

• Enhanced Immunity: Research suggests that probiotics may play a role in strengthening the immune system and promoting a healthy gut microbiome, which can be the body’s first line of defense against pathogens.

Oral Health:

• Reduced Gingivitis: Certain probiotic strains, like Lactobacillus reuteri, have been studied for their potential to reduce gum inflammation (gingivitis) and bleeding.
• Skin and Vaginal Health: Probiotics may contribute to maintaining a healthy balance of microorganisms in the skin and vagina, potentially influencing conditions like eczema and vaginal infections.
• Mental Health: Emerging research is exploring the connection between gut health and mental well-being. Probiotics might play a role in managing stress and anxiety, but more research is needed.

Combating Specific Conditions:

• C. Diff Infection: Probiotics may help reduce the risk of developing Clostridium difficile (C. Diff) infection, a type of antibiotic-resistant diarrhea.
• Ulcerative Colitis: Studies suggest probiotics may offer some benefits in managing ulcerative colitis, an inflammatory bowel disease.
• Food Allergies: Probiotics are being investigated for their potential role in preventing food allergies in infants.
• Infants and Children: Probiotics are being explored for their potential benefits in treating certain childhood illnesses.

Need More Research:

• Blood Pressure and Diabetes: While some studies suggest a link, more research is required to confirm the impact of probiotics on blood pressure and diabetes.
• Skin Care: The benefits of probiotics for skin health are an emerging area of research, and more studies are needed to understand their full potential.

Important to Note:

• The specific benefits of probiotics may vary depending on the strain and individual factors.
• Not all probiotic claims have strong scientific backing, and ongoing research is crucial to solidify the evidence base.
• Food Preservation and Flavoring: Lactobacillus bacteria are commonly used in food production for preservation and flavor development.

Risk of consuming Probiotics

While generally safe for most healthy individuals, probiotics come with some potential downsides to consider:

Increased Risk for Certain Groups:

• Weakened Immune Systems: People with compromised immunity (HIV/AIDS, cancer patients), those undergoing major surgery, or with chronic illnesses might be more susceptible to infections from some probiotic strains. Consulting a doctor before consuming probiotics is crucial in such cases.

Potential Side Effects:

• Digestive Discomfort: Gas, bloating, and mild abdominal discomfort are common, especially when starting probiotics. These usually subside within a few days or weeks. Reducing the dosage or taking them every other day might help ease these initial discomforts.

Conditions Warranting Caution:

• Underlying Health Issues: If you have any underlying intestinal conditions, it’s important to consult your doctor before starting probiotics. This is also advisable for individuals with weakened immune systems.

Medication Interactions:

• Consult Your Doctor: Probiotics might interact with certain medications. If you’re taking any medication, speak to your doctor before incorporating probiotics into your routine.

Remember:

• Individual Variability: The impact of probiotics can vary depending on the specific strain and the individual’s health condition.

Disclaimer:

The information on this page is for general educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider before making any changes to your diet, taking supplements, or starting any new treatment programs. Microbe Notes does not endorse or recommend any specific products, tests, procedures, opinions, or other information mentioned here.