Bacteria are notorious for causing all sorts of diseases of the airway, gut, mouth, skin and just about any part of the body. But on the other hand, there are some group of bacteria that work behind the scenes, making certain body functions easier and more efficient. For example, probiotics.

Probiotics have become very popular in their use for gut health. And as they increase in popularity, people are not only sourcing them through food but also buying them as OTC food supplements.

But how important are they for gut health? And are OTC probiotic supplements really worth the hype? Read on to find out.

What are Probiotics?

Probiotics are a group of bacteria and yeast that provide health benefits when eaten. These bacteria are part of the normal flora of the gut and are important for food metabolism and immunity. Apart from the gut, probiotics are components of the normal flora in the mouth and vagina.

There are lots of probiotics with diverse functions. But the common groups are lactobacillus and bifidobacterium both of which have different species and strains.

Sources

Probiotics are sourced from fermented foods like yoghurt, cheese, tempeh, kefir, kimchi and sauerkraut. They are also taken as supplements that come as tablets, powder, pessaries and gels.

Is Probiotic Important for Gut Health?

Probiotics are important for gut health because they improve metabolic functions that promote digestion and immunity. Although research isn’t conclusive on the specific actions of the different strains, it has shown that probiotics are important for:

1. Synthesis of Vitamin K and Vitamin B Complexes – Vitamin K is a necessary component of blood clotting. In the gut, probiotics convert vitamin K1 to vitamin K2.¹ Vitamin B complexes have diverse functions like blood formation, carbohydrate metabolism and nerve function. Probiotics in the colon are necessary for synthesis of these vitamins.¹
2. Metabolism of Cholesterol – Research has shown that gut bacteria reduce blood cholesterol by interacting with specific proteins in the small intestine.² This interaction prevents the absorption of cholesterol from the intestine into the blood.
3. Improved Digestion and Weight Loss – Research shows that probiotics promote weight loss by improving bowel motility and digestion of ingested food.³
4. Improved Immune Response – Gut bacteria have an important role to play in immune responses of the gut. Because gut flora stimulates both inflammatory and anti-inflammatory responses, and these cascade of events boost natural immunity to infective bacteria.⁴

When Should Supplemental Probiotics be Used?

In the United States, probiotics are regulated as food supplements and not as drugs. This means that there are no strict guidelines on the intake of probiotics. But as a rule of thumb, probiotics are best sourced in food until there is a need for increased intake and absorption. Such conditions include:

Diarrhoea Caused by Clostridium Difficile – This diarrhea usually occurs in people on prolonged antibiotic therapy. In such cases, there is an over the proliferation of C. difficile, caused by the effect of antibiotics on the normal gut flora.

Inflammatory Bowel Disease – IBD is a group of bowel diseases characterized by a heightened immune response to the cells of the colon. Probiotics are used to improve the immune response of colonic cells and modulate cellular interaction between colonic cells and microbes.

Irritable Bowel Syndrome – This is characterized by constipation, diarrhoea, bloating and dyspepsia. These symptoms are usually caused by indigestion and hyperacidity of the stomach mucosa. Probiotics are used to improve digestion of complex carbohydrates and increase gut motility.

H. Pylori Infection – Some studies show that probiotics are useful in managing the proliferation of H. Pylori in the duodenum and stomach.⁵

H. pylori causes gastric and duodenal ulcers.

Side Effects of Probiotics.

Although probiotics are good for gut health, there are side effects, especially when they are used indiscriminately. It’s a safe choice to source probiotics from food than from supplements. Bloating is a common side effect of probiotics.

Bacteremia is a possibility for those with immunodeficiency states like HIV and patients on chemotherapy. Probiotics should be used with discretion and with a doctor’s prescription.

There is a risk of transfer of antibiotic resistance from a probiotic to disease-causing bacteria.

In conclusion, there are huge benefits of gut bacteria for optimal gut health. However, probiotics are better sourced through food than through supplements. Supplements should be used only when there is a need for increased intake and absorption of these bacteria.

References

1. https://nccih.nih.gov/health/probiotics/introduction.htm#hed1
2. Gut Microbiota Regulates Bile Acid Metabolism by Reducing the Levels of Tauro-beta-muricholic Acid, a Naturally Occurring FXR Antagonist. Cell Metabolism, Volume 17, Issue 2, 225-235, 5 February 2013
3. https://www.sciencedirect.com/science/article/abs/pii/S1473309913701798
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5307257/
5. https://www.ncbi.nlm.nih.gov/pubmed/25400981