Your gut is a bustling ecosystem teeming with trillions of microbes working together to keep you healthy. Among these microbes, probiotics play a crucial role in maintaining a harmonious balance within your gut, which directly impacts your overall health and well-being.
Probiotics are live microorganisms, often referred to as “good bacteria,” that reside in your gut and help maintain a delicate equilibrium. These beneficial bacteria aid in digestion, boost your immune system, and even influence your mood and mental health. By crowding out harmful pathogens, probiotics create an environment that supports optimal functioning.
The health of your gut extends far beyond digestion. In fact, a balanced gut flora has been linked to various benefits, including:
- Improved Digestion: Probiotics assist in breaking down food, making nutrients more accessible for absorption. This can alleviate digestive discomfort, such as bloating and gas.
- Stronger Immune System: A significant portion of your immune system resides in the gut. Probiotics help stimulate immune responses, guarding against infections and promoting overall immunity.
- Mental Well-being: The gut-brain connection is real. Probiotics have been shown to influence neurotransmitter production, impacting mood and cognitive function. A healthy gut may help alleviate symptoms of anxiety and depression.
- Weight Management: Certain probiotic strains may aid in weight regulation by affecting metabolism and fat storage.
- Skin Health: A balanced gut can promote clearer skin by reducing inflammation and controlling conditions like acne and eczema.
Probiotics vs. Prebiotics: Understanding The Difference
Probiotics and prebiotics are often mentioned together, but they serve distinct roles in maintaining gut health.
Probiotics: These are live bacteria that directly contribute to the gut flora. They can be found in fermented foods like yoghurt, kefir, sauerkraut, and in supplement form. Probiotics introduce beneficial strains to your gut, enhancing its diversity and functionality.
Prebiotics: These are non-digestible fibres that serve as food for probiotics. Prebiotics are found in foods like bananas, onions, garlic, and whole grains. By nourishing the existing good bacteria, prebiotics indirectly support their growth and activity.
We spoke to Connie Pang, Public Nutritionist (B.SNutSc), Educator for Life-Space Group and asked her a bunch of questions about probiotics and gut health in the hope that we are better able to navigate through the huge array of gut supplements out there in the market, and here are her responses:
LC: With the growing popularity of probiotic supplements, could you highlight some key factors individuals should consider when selecting the right probiotic product for their specific health needs?
CP: It is important to understand each individual’s health needs and goals as probiotics can vary significantly in strains and colony-forming units (CFUs). Here are some key considerations that individuals can and should consider when selecting probiotic products:
- Strain Specificity and Diversity: Probiotic supplements that contain a diverse range of bacterial strains can have varying benefits and address a broader range of health concerns. Each strain interacts uniquely with the gut environment, so a mixture of strains is more likely to have a positive impact on gut health. Life-Space’s Broad Spectrum Probiotic contains 32 billion CFUs per capsule and 15 strains of beneficial bacteria that support a healthy digestive system, specifically formulated to support everyday health and well-being, intestinal microbiome, healthy bowel function and immune system health.
- Clinical Evidence and Research: Look for probiotic products that have been studied in clinical trials. While many products claim to provide various benefits, it’s important to choose ones that have been rigorously tested in human trials to demonstrate their efficacy. Life-Space for instance has a dedicated team of qualified health professionals whose focus (and passion) is to stay up to date with the latest scientific literature on microbiome science and therapeutic applications of probiotic therapies. The Therapeutic Goods Administration (TGA), Complementary Medicines Australia (CMA), and International Scientific Association of Probiotics and Prebiotics (ISAPP) are crucial parts of our product development processes. Our relationship with these key bodies not only helps us to stay at the forefront of probiotic science but also ensures that we meet the rigorous regulatory requirements for developing and manufacturing safe, evidence-based, probiotic supplements within Australia.
- Survivability and Viability: Probiotic bacteria need to survive the journey through the digestive system in order to reach the gut alive and functional. As such, when purchasing probiotic supplements, you can also check that it has been tested for survivability through the acidic environment of the stomach (e.g. delayed-release capsules).
LC: We often hear about the gut-brain connection. How do probiotics influence this connection, and what potential benefits might they offer in terms of mental health and cognitive function?
CP: The gut-brain connection refers to the communication network between the gut and the brain. This connection is facilitated by a complex network of nerves, hormones, and chemicals that allow these two systems to influence each other. Probiotics, which are beneficial live microorganisms, can play a significant role in this connection and offer potential benefits for mental health and cognitive function. These include:
Encouraging the production of neurotransmitters – Neurotransmitters are chemicals that transmit signals in the brain – more notably your “happy hormones” like serotonin and dopamine. Certain strains of bacteria found in the gut can stimulate the production of such neurotransmitters, which are associated with mood regulation and feelings of well-being.
Regulates Gut Inflammation: Chronic gut inflammation has been linked to various mental health disorders, including depression and anxiety. Probiotics can effectively help regulate the gut’s immune response and reduce inflammation, which can improve the overall mental well-being of individuals.
Reducing Gut Permeability: An imbalance in the gut microbiome can lead to increased gut permeability, often referred to as “leaky gut.” This can allow toxins and inflammatory molecules to enter the bloodstream and potentially impact brain function. Probiotics can help maintain gut barrier integrity, thus reducing the risk of a leaky gut and its potential impact on mental health.
Life-Space’s Broad Spectrum Probiotic contains Lactobacillus and Bifidobacterium strains which have been found to influence the production of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA). They can also help regulate the immune response and reduce inflammation while modulating the body’s stress response system by controlling the release of stress hormones like cortisol, allowing the body to better adapt to stressors.
That being said, it’s important to note that the effects of specific bacterial strains can vary, and the research in this field is ongoing. While there is promising evidence suggesting a positive influence on mental well-being, individuals considering probiotics for mental health should consult with a healthcare professional to determine the most appropriate approach for their specific needs.
LC: Could you discuss the role of probiotics in supporting the immune system? Are there specific strains that have shown promising results in enhancing immune responses?
CP: A well-functioning gut microbiome is essential for optimal immune responses.
In that same vein, probiotics can help modulate immune responses by interacting with immune cells and influencing the production of cytokines and other signalling molecules. This modulation helps regulate the immune system, preventing it from overreacting (leading to autoimmune conditions) or underreacting (increasing susceptibility to infections).
Some probiotic strains such as Lactobacillus acidophilus and Bifidobacterium lactis in Life-Space’s products can help enhance the body’s defenses against respiratory infections and gastrointestinal pathogens.
Lactobacillus acidophilus is known for its ability to produce lactic acid, which creates an inhospitable environment for pathogens. Bifidobacterium lactis on the other hand has been associated with improved gut barrier function and the modulation of immune responses, making it potentially beneficial for overall immune support.
LC: Many foods are promoted as containing probiotics, such as yoghurt and fermented foods. How can individuals effectively incorporate these probiotic-rich foods into their diet to achieve maximum health benefits?
CP: First of all, invest in quality products. When selecting probiotic-rich foods, opt for high-quality products that contain live and active cultures. Look for labels that specify the strains of bacteria present and ensure that the product has not been pasteurised, as heat can kill the beneficial bacteria. Good to note that while higher CFU counts can be beneficial, there’s no one-size-fits-all recommendation, so focus on diversity and the presence of multiple strains.
To achieve a diverse and balanced gut microbiome, an individual needs to consume a variety of probiotic-rich foods including yoghurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha.
That being said, if you’re new to probiotic-rich foods, start by introducing them gradually and daily to avoid any digestive discomfort. Your gut may need time to adjust to the increased intake of beneficial bacteria.
Apart from probiotics, prebiotics are just as essential. Individuals can look to complement their probiotic-rich diets with prebiotic foods that are rich in fibres that nourish and support the growth of beneficial bacteria in the gut. This includes garlic, onions, leeks, bananas, asparagus, and oats.
But more importantly, check the sugar levels of any food that you are consuming. Some commercially available probiotic-rich products, like flavoured yoghurts, can contain high amounts of added sugars which can disrupt the diversity of your gut microbiome and increase the risk of gut inflammation.
Both probiotics and prebiotics play pivotal roles in gut health. Incorporating a variety of fermented foods into your diet and consuming prebiotic-rich foods can work synergistically to optimize your gut microbiota. If you’re considering probiotic supplements, consult a healthcare professional to determine the most suitable strain and dosage for your specific needs.
By nurturing your gut with a balanced diet rich in both probiotics and prebiotics, you can cultivate a thriving internal environment that contributes to your overall vitality and longevity.