Probiotics are living bacteria usually found in fermented foods or dietary supplements. Maintaining good gut bacteria and reducing bad gut bacteria in your digestive tract are connected to your overall health and diseases.
There are numerous health benefits associated with probiotics, including a proper balance of intestinal bacteria. These include advantages for weight loss, digestive health, immunological function, and other aspects of well-being. ‘
Probiotics are associated with a wide range of health advantages. It builds our immune system.
1. Probiotics can help balance your digestive system’s good bacteria
- Probiotics have “good” bacteria in them. These live microorganisms have very good health benefits if you eat them.
- It is thought that probiotics can help restore the natural balance of good gut bacterias, leading to these benefits.
- It means there are too many bad bacteria and not enough good gut bacteria in the body. It can happen because of sickness, antibiotics, a bad diet, and more.
- Consequences can include problems with your digestive system, allergies, mental health, obesity, and a lot more.
- Probiotics are usually found in foods that have been fermented or taken as a pill. They also seem to be safe for most people. Here is a list of most popular probiotic foods.
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2. Probiotics Can Treat and Prevent Diarrhea
- One of the top well-known health benefits of probiotics is stopping diarrhea or making it less severe.
- Some people get diarrhoea as a side effect of taking antibiotics. It happens because antibiotics can change the balance of good and bad gut bacteria in our intestine, making you sick.
- There are a lot of studies that say probiotics can help prevent diarrhoea that comes from taking antibiotics.
- In one study, researchers found that taking probiotics cut the amount of diarrhoea caused by antibiotics by 42%.
- It can also help with diarrhoea that is not caused by antibiotics.
- Many studies found that probiotics can shorten getting sick with diarrhoea by about 25 hours.
- Probiotics cut the risk of travellers’ diarrhoea by 8%. They also cut the risk of diarrhoea caused by other things by 57% in children and 26% in adults.
- People who use different types and amounts of probiotics will see different results.
- Lower risk of diarrhoea is usually linked to strains like Lactobacillus rhamnosus and the yeast Saccharomyces boulardii, but it’s not always the case.
3. Probiotics Benefit Some Mental Health Issues
- More and more studies link gut health to mood and mental health, and more and more of them are coming out.
- Both animal and human studies show that taking probiotic supplements can help with mental health problems.
- A review of 15 human studies found that taking Bifidobacterium and Lactobacillus strains for 1–2 months can help with anxiety, depression, autism, OCD, and memory.
- People who work with chemicals were studied for six weeks by one study. People who ate 100 grams of probiotic yoghurt a day or took a probiotic pill every day had better general health, depression, anxiety, and stress.
Study: 40 people with depression found that it helped them.
- Probiotic supplements make people less depressed. They also made their C-reactive protein levels (a marker of inflammation) and hormones like insulin less high than those who didn’t take the probiotic.
Antibiotics can kill beneficial microorganisms and disrupt the microbiome. Irritable bowel syndrome causes gas, bloating, constipation, and diarrhoea. Oweli Probiotic helps restore digestive health by balancing healthy bacteria.
4. Probiotics Can Keep Your Heart Healthy
- Another health benefit of probiotics is that they may keep your heart healthy by cutting down on LDL cholesterol and blood pressure, which are bad for your heart.
- Bacteria that make lactic acid may help lower cholesterol by breaking down bile in the gut, which helps lower cholesterol.
- Bile is a naturally occurring fluid that is mostly made of cholesterol. It helps with digestion.
- Taking probiotics can help break down bile so that it can’t be reabsorbed in the gut, where it can become cholesterol in the blood.
- Another study shows for people who ate probiotic yogurt for 2–8 weeks, their total cholesterol dropped 4%, and LDL cholesterol dropped 5%.
- In a study that lasted for six months, there were no changes in total cholesterol or LDL cholesterol, the bad cholesterol. There was, however, a small rise in HDL cholesterol, which is good.
- People who eat probiotics may also have lower blood pressure. Nine studies were looked at, and they found that taking probiotic supplements lowers blood pressure, but only a little bit.
5. Probiotics May Help Allergic Reactions and Eczema
- Certain probiotic strains may help children and newborns with eczema.
- In one trial, probiotic-supplemented milk decreased eczema symptoms in newborns compared to non-probiotic milk.
- Another study monitored the health benefits of probiotics on pregnant women’s kids. These kids had an 83 percent lower risk of eczema in their first two years.
- There is, however, a weak relationship between probiotics and reduced eczema severity.
- Some probiotics may also help persons with milk or dairy sensitivities. BUT THE EVIDENCE IS WEAK AND MORE STUDIES are needed.
6. Probiotics Can Help Some Digestive Disorders
- Inflammatory bowel diseases, including ulcerative colitis and Crohn’s disease, affect over a millions of people every year.
- Probiotics from the Bifidobacterium and Lactobacillus strains have helped mild ulcerative colitis symptoms.
- Surprisingly, one study indicated that probiotic E. coli Nissle was as efficient as medications in keeping ulcerative colitis patients in remission.
- Probiotics appear to have little influence on Crohn’s disease symptoms.
- It has been seen that probiotics also have health benefits on other gastrointestinal issues. Early study suggests they may assist with IBS symptoms (IBS).
- They also cut the incidence of severe necrotizing enterocolitis by half. This is a deadly intestinal disease in premature babies.
7. Probiotics May Boost Immunity
- Probiotics may help improve your immune system and reduce harmful gut bacteria growth.
- Another health benefit of probiotics is boosting the body’s natural antibody production. In addition, they may enhance IgA-producing cells, T lymphocytes, and natural killer cells.
- The use of probiotics reduced the incidence and duration of respiratory infections. But the proof was poor.
- A study of approximately 570 kids found that consuming Lactobacillus GG lowered respiratory infection frequency and severity by 17%.
- The probiotic Lactobacillus crispatus has also been proven to reduce UTI risk in women by 50%
Probiotics can help amplify the effects of a weight management routine. Probiotics from the Lactobacillus family can inhibit the absorption of fat. This helps the body metabolize calories more efficiently and store less fat under the skin.
8. Probiotics May Aid in Weight Loss
- Probiotics may aid with weight loss in several ways.
- Some probiotics, for example, reduce fat absorption in the intestine. The fat is then expelled rather than retained.
- Another health benefit of probiotics is that they may also help you feel fuller longer, burn more calories, and lose weight. It happens due to increased levels of specific hormones like GLP-1.
- They may also aid in weight loss. On average, women who took Lactobacillus rhamnosus for three months lost 50% more weight than those who did not.
Another research of 210 participants found that consuming Lactobacillus gasseri for 12 weeks reduced abdominal fat by 8.5 percent.
However, not all probiotics help with weight loss.
Several studies have linked probiotics, such as Lactobacillus acidophilus, to weight increase.
Source of Probiotic Foods
Consuming probiotics in pill form is a popular method of obtaining them, but fermented foods can also provide you with beneficial bacteria.
The most common fermented foods that naturally contain probiotics, or have probiotics added to them, are yogurt, kefir, kombucha, sauerkraut, pickles, miso, miso soup, tempeh, kimchi, sourdough bread, and some cheeses.
Yogurt is the most common fermented food that naturally contains probiotics, and some cheeses contain probiotics.
Regular consumption of probiotic foods builds strong immunity and very good gut health. There are lots of traditional probiotic foods available. Also, we can consume probiotics through medical supplements.