Key Takeaways

Probiotics are live bacteria and yeasts that benefit your body.
They help maintain good gut bacteria, boost your immune system, and improve bowel movements.
They also aid in absorbing nutrients, managing weight, and supporting mental health.
Incorporate probiotics through fermented food and probiotic supplements.

Probiotics are friendly bacteria that may help support healthy digestion and offer other benefits to your overall health.

What you need to know:

1. Help maintain good bacteria in your gut
2. Boost your immune system
3. Improves bowel movements
4. Aid in absorbing nutrients
5. May support weight management
6. Can support mental health
How to incorporate probiotics into your diet?
Why are probiotics important in your daily diet?

1. Help maintain good bacteria in your gut

Probiotics include “good” bacteria. When consumed, these live microorganisms can provide health benefits, which result from probiotics’ ability to restore the natural balance of gut bacteria. An imbalance means there are too many bad bacteria and insufficient good bacteria. It can happen due to illness, medication such as antibiotics, or a poor diet. Consequences can include digestive issues, allergies, mental health problems, and obesity.

2. Boost your immune system

Research suggests that probiotics reduce the likelihood and duration of respiratory infections. The probiotic Lactobacillus crispatus has also been shown to reduce the risk of urinary tract infections (UTIs) in women by 50%. More research is needed to determine the link between probiotics and immunity.

3. Improves bowel movements

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Probiotics can help relieve constipation by restoring the balance of good bacteria in your gut. Probiotics can help prevent diarrhea caused by antibiotics, which target all bacteria, good and bad. Probiotics can also help with other forms of diarrhea not associated with antibiotics. Probiotics also reduce the risk of travelers’ diarrhea (a digestive tract disorder that commonly causes loose stools and stomach cramps). Effectiveness varies, depending on the type and dose of the probiotic taken.

4. Aid in absorbing nutrients

Probiotics can improve the absorption of amino acids and small peptides. They can also release exoenzymes that help digest proteins. Some probiotics produce enzymes that break down complex minerals into forms that are easier to absorb. For example, lactic acid bacteria produce phytase, which helps release minerals from plant-based foods. Bifidobacterium lactis converts carbohydrates into lactic acid, vitamin B, and other nutrients.

5. May support weight management

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Probiotics may help with weight management through several mechanisms. For example, some probiotics prevent the absorption of dietary fat in the intestine. The fat is then excreted through feces rather than stored in the body. In a study, synbiotic supplementation increased the abundance of gut bacteria associated with positive health effects, especially Bifidobacterium and Lactobacillus. It also appeared to increase the richness of the gut microbiota and the abundance of potentially beneficial microbial species. However, more studies are needed to clarify the link between probiotics and weight.

6. Can support mental health

Many studies link gut health to mood and mental health. Both animal and human studies find that probiotic supplements can improve some mental health disorders. A review of human studies found supplementing with Bifidobacterium and Lactobacillus strains for 1–2 months can improve anxiety, depression, autism, obsessive-compulsive disorder (OCD) and memory.

How to incorporate probiotics into your diet?

You can get probiotics from a variety of foods or supplements.

Fermented foods

Live probiotic cultures are often found in fermented dairy products such as yogurts and milk drinks. Fermented foods like pickled vegetables and soy products may also contain some lactic acid bacteria.

Probiotic supplements

Probiotics are also available over-the-counter (OTC) in grocery stores, drug stores and health and wellness stores. They can be purchased as dietary supplements (capsules, liquids or powders) or topical lotions or creams. Your healthcare provider can help you select the best one for your needs.

Why are probiotics important in your daily diet?

The beneficial microbes that live in different parts of our bodies assist us in various ways. One of the most important ways is to fight off the more harmful types of bacteria, fungi, viruses, and parasites that might also want to live with us.
Within your digestive system, we know that a healthy gut microbiome:

Helps break down and absorb certain nutrients and medications.
Produces other vital nutrients as byproducts.
Helps break down and recycle bile after digestion.
Helps train your immune system to recognize and eliminate harmful microbes.
Your healthcare provider should use these products preventively if you have a history of infections or to help restore your microbiome after antibiotic treatment.

With their science-backed benefits, probiotics offer a natural way to support overall wellness. Consult your healthcare professional to find the right probiotic supplement or dietary sources that fit your needs to support your overall health and well-being.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

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