Probiotics have become a buzzword in grocery aisles and on social media, in part because of a growing body of research highlighting the importance of a healthy gut microbiome – the body’s vast ecosystem of bacteria and other microbes that helps regulate digestion, metabolism and immune function.
Research shows that when this ecosystem is disrupted by stress, antibiotics, illness or a highly processed diet, problems can follow. In many cases, probiotics can help prevent or relieve some of those issues “by providing a myriad of health benefits including improved mood, boosted immunity, cardiovascular health and more,” says Christine Palumbo, a registered dietitian and nutrition expert based in Chicago.
Here’s what probiotics really do, why they work and how to get more of them in your diet.
What is a probiotic?
At their core, probiotics are living, beneficial microbes that help support the balance of organisms in your digestive system. “Think of them as friendly bacteria our digestive tract thrives on,” says Palumbo. They can also be thought of as helpful microorganisms that crowd out harmful bacteria and help maintain a stable, diverse gut environment.
Prebiotics, by contrast, are not bacteria at all. Instead, they are specific types of nondigestible fiber that “feed the good bacteria already living in your gut,” says LeeAnn Weintraub, a registered dietitian and nutrition consultant based in Los Angeles. In other words, “probiotics introduce helpful microbes and prebiotics help them grow and thrive,” she says.
And because “a significant portion of our population consumes too little probiotics because they are found in a relatively limited number of foods,” Palumbo says, “we should aim to consume them on a daily basis, if possible.”
This is especially important because “common lifestyle factors like stress, antibiotics and imbalanced diets may reduce gut microbial diversity,” cautions Weintraub. When that happens, digestive issues and weakened immune defenses can occur.
Feeling stressed? Tips for how to reduce stress in your daily life
What foods contain probiotics?
A variety of traditional foods naturally contain probiotics. “Probiotics are found in yogurt with live and active cultures, kefir and refrigerated sauerkraut and live pickles,” says Palumbo. She also points to other fermented products that provide probiotics such as tempeh, kimchi, miso and even certain brands of cottage cheese. Other food sources include fermented beverages like kombucha and cultured dairy drinks.
Not all fermented foods contain live cultures, however, so labels matter. “Choosing unpasteurized or live-culture versions ensures the beneficial bacteria remain active for gut health,” Weintraub says. There are also risks associated with unpasteurized foods, however, as they’re more likely to contain pathogens that cause foodborne illnesses.
For those who struggle to get enough through food, “probiotics can also be found in supplement form in your drugstore,” Palumbo adds.
Noted: The 4 ‘key minerals’ that make cottage cheese good for you
Are probiotics good for you?
Making the effort to increase your intake of probiotics is worth it for most people, as research shows they can influence several aspects of health. For one, “these friendly bacteria help keep a healthy balance in your digestive tract,” says Palumbo.
“They also aid in digestion,” she adds. They do this by helping break down certain carbohydrates, supporting the production of short-chain fatty acids and reinforcing the intestinal barrier. This is why “probiotics can help prevent diarrhea whether it’s from traveling or associated with taking antibiotics,” says Palumbo. It’s also why they can be helpful in “reducing issues like bloating and constipation,” says Weintraub.
She adds that probiotics also “support immune function, may produce certain vitamins and may even influence mental health by reducing stress or mild anxiety.”
Emerging research suggests that probiotics may also improve insulin sensitivity and help reduce inflammation – “both factors in metabolic health, weight management and preventing type 2 diabetes,” says Palumbo.
At the same time, people with compromised immune systems, serious underlying medical conditions or those taking immunosuppressive medications may want to exercise caution when consuming probiotics due to the rare risk of infection. Anyone considering high-dose supplements should speak with a healthcare provider first.
So long as such considerations are kept in mind, however, “probiotics are a simple way to support a balanced gut, improve digestion and strengthen your immune system,” says Weintraub. “Including them regularly in your diet helps keep your microbiome healthy, which can benefit your overall wellness from gut to mind.”
This article originally appeared on USA TODAY: What do probiotics do? Nutritionists explain.
