Probiotics: Health from the gut

Probiotics: Health from the gut

Probiotics: Health from the gut

Probiotics have become a widespread health trend in recent years. More and more people are relying on these microorganisms to improve their digestion and strengthen their immune system. But what exactly are probiotics and how do they affect our health? In this article we will take a closer look at this topic and take a look at the scientific evidence on probiotics.

What are probiotics?

Probiotics are living microorganisms that are said to have a positive effect on the health of the host organism. They are mainly found in fermented foods such as yogurt, kefir, sauerkraut and other dairy products. The best known and most researched probiotics belong to the lactobacilli and bifidobacteria.

In contrast to pathogenic (disease-causing) bacteria, probiotics are harmless and can be taken without side effects. They are intended to support the balance of intestinal flora by increasing the number of healthy bacteria and inhibiting the growth of potentially harmful bacteria.

The effects of probiotics range from strengthening the immune system to improving digestion to preventing and treating certain diseases. But how exactly do probiotics work in the body?

How probiotics work

Probiotics develop their positive effects in the intestines by using various mechanisms:

1.Strengthening the immune system: The intestine is the home of a large part of our immune system. Probiotics can stimulate the production of antibodies and certain immunoregulatory substances that can strengthen the immune system and protect against infections.

2.Displacement of pathogens: Probiotics compete with pathogenic bacteria for resources and occupy the binding sites on the intestinal mucosa. This inhibits the growth of harmful bacteria and reduces the risk of infections.

3.Promotes digestion: A healthy gut contains a variety of bacteria that play an important role in digestion. Probiotics can help improve the digestive process, for example by promoting the production of enzymes and supporting the absorption of nutrients.

4.Regulation of the intestinal barrier: The intestinal barrier protects the body from the penetration of harmful substances. Probiotics can support the integrity of the intestinal barrier by promoting the production of mucus and strengthening the cells of the intestinal wall.

Health Benefits of Probiotics

Taking probiotics can have positive effects on your health. Although research on this topic is still relatively young, there are some promising results that suggest the benefits of probiotics:

1. Improve digestion

Probiotics can help relieve digestive problems such as bloating, diarrhea, and constipation. A study has shown that supplementing with certain probiotics can regulate intestinal movements and reduce symptoms of irritable bowel syndrome. Another study suggests that probiotics may also be effective in treating antibiotic-associated diarrhea because they restore the normal balance of intestinal flora.

2. Strengthening the immune system

Probiotics can help boost the immune system and fight infections. A meta-analysis of 12 studies found that taking probiotics can significantly reduce the duration and severity of colds. Another study showed that probiotics can reduce the risk of respiratory infections in children. Additionally, some studies suggest that probiotics may protect against allergic diseases such as hay fever and atopic dermatitis.

3. Support in weight loss

Some studies suggest that probiotics may help with weight loss. Probiotics could influence metabolism and regulate the absorption of nutrients from food. One study found that taking a specific probiotic led to a significant reduction in body fat and waist circumference.

4. Improve skin health

Taking probiotics can also have positive effects on skin health. One study found that taking a specific probiotic for 12 weeks resulted in a significant improvement in skin hydration and elasticity. Probiotics could also be effective in treating skin conditions such as acne, rosacea and eczema.

Conclusion

Probiotics are live microorganisms that can have positive effects on health. They support digestion, strengthen the immune system, can help with weight loss and improve skin health. However, further studies are necessary to better understand the exact mechanisms and effects of probiotics.

If you are interested in taking probiotics, please consult your doctor or nutritionist to determine the correct dosage and strain for your individual needs. Also note that not all probiotics are created equal and it is important to choose high-quality products that contain sufficient amounts of live bacteria.

Sources:

– Rijkers GT, et al. Guidance for substantiating the evidence for beneficial effects of probiotics: current status and recommendations for future research. J Nutr. 2010;140(3):671S–6S.

– Ford AC, et al. Efficacy of prebiotics, probiotics, and synbiotics in irritable bowel syndrome and chronic idiopathic constipation: systematic review and meta-analysis. Am J Gastroenterol. 2014;109(10):1547–61.

– Hao Q, et al. Probiotics for preventing acute upper respiratory tract infections. Cochrane Database Syst Rev. 2015; Issue 2.

– Sanchez M, et al. Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation on weight loss and maintenance in obese men and women. Br J Nutr. 2014;111(8):1507–19.

– Pagnoni C, et al. Effect of a Prebiotic and Probiotic Combination on Skin Conditions in Children. Benef Microbes. 2019;10(4):413-422.