Probiotics are a big subject when it comes to gut health, but what are they and why do we need them?
The word probiotic comes from the Greek meaning ‘for life’. The accepted definition is that probiotics are ‘live micro-organisms which, when administered in adequate amounts, confer a health benefit to the host’.
In other words, probiotics are the gut-friendly bacteria that have numerous benefits for various areas of our health. This includes maintaining healthy gut movements, promoting immunity and lowering cholesterol.
But just how do we get these benefits, and is it easy to incorporate probiotics into our daily routine?
Probiotic benefits
- Controlling and alleviating Irritable Bowel Syndrome (IBS)
- Lowering blood cholesterol
- Helping us better digest milk products
- Improving the pH of our gut so that bad bacteria and viruses are killed off
There’s a lot of research going into individual strains of bacteria and what they can do for us, but in the meantime go for supplements that contain at least 10 strains – the more good gut bugs we have, the less likely the bad ones are to get a look in.
Shopping for supplements
Being a savvy probiotic shopper can be hard with hundreds of supplements available in health food shops and online. Here are some our pointers to keep in mind when shopping:
- Diversity: as mentioned above, try to find a product with as many different strains as possible where the number of microbes is counted in billions, not millions
- Make sure the product is guaranteed to survive the high acidity of your stomach
- Most probiotics are derived from animal products, sometimes even humans, so bear this in mind if it’s something you’re conscious of.
- Liquids or powders?
- The most common type of probiotics come freeze-dried and in capsules; these are best taken first thing on an empty stomach. Some critics say some of the probiotics die during this process but others, including Liz, see real results from taking them
- You can find liquids in the refrigerated section of health food shops. Some claim that they are the most potent form, but they can be a hassle when you’re out and about
- Probiotic drinks can be convenient, but beware they often contain fewer strains compared to other supplements
Good Gut Checklist
Take a daily probiotic: While it won’t fix your diet, they can be a useful insurance policy for your gut alongside eating lots of fresh and fermented food
Drink fermented beverages: Why not wash down your probiotics some kombucha or a glass of milk kefir. Concentrated lacto-fermented whey is also rich in gut-friendly probiotics.
Go organic: Buying fresh fruit and vegetables from farmers markets that have yet to be scrubbed clean. Rinse them under the tap to remove the visible soil. This will still leaving behind some soil-based bacteria that’s good for your digestive and immune functions.
Antibiotic antidote: Don’t forget to take a probiotic supplement alongside any antibiotic. the two most beneficial strains here are L. acidophilus and L. rhamnosus.
