Probiotics
Probiotics are live microorganisms (bacteria and yeast) that provide health benefits when consumed in adequate amounts. They support the gut flora, digestion, and immune system.
What are probiotics?
Probiotics are defined by the WHO as "live microorganisms which, when administered in adequate amounts, confer a health benefit on the host." These are specific strains of bacteria and yeast naturally found in a healthy gut.
How do probiotics work?
The gut flora (microbiome) consists of trillions of microorganisms that play a central role in health. Probiotics work by:
- Competing out harmful bacteria — Probiotic bacteria compete for space and nutrients, reducing room for pathogens.
- Strengthening the gut barrier — They stimulate the production of mucus and tight junction proteins that prevent harmful substances from leaking through the intestinal wall.
- Modulating the immune system — Approximately 70% of the immune system resides in the gut. Probiotics communicate with immune cells and can strengthen the body's defences.
- Producing vitamins and short-chain fatty acids — Probiotic bacteria produce, among other things, vitamin K, B12, and butyrate.
Common probiotic strains
- Lactobacillus acidophilus — One of the most studied strains. Supports digestion and may help with lactose intolerance.
- Lactobacillus rhamnosus GG — Well documented for preventing diarrhoea and supporting the immune system in children.
- Bifidobacterium lactis — Supports gut health and immune function. Common in dairy products.
- Saccharomyces boulardii — A probiotic yeast effective against antibiotic-associated diarrhoea and traveler's diarrhoea.
Scientifically supported benefits
IBS and digestive problems
Probiotics have shown positive effects in irritable bowel syndrome (IBS), with reduced bloating, pain, and improved bowel frequency.
Antibiotic-associated diarrhoea
Strong scientific evidence supports that probiotics can reduce the risk of diarrhoea during and after antibiotic treatment.
Immune system
Regular intake of probiotics has been linked to fewer and shorter colds, especially during the winter months.
Dosage
Probiotics are measured in CFU (colony forming units). Recommendations vary:
- General gut health: 1-10 billion CFU per day
- After antibiotics: 10-20 billion CFU per day
- IBS: 10-50 billion CFU per day
Prebiotics vs probiotics
Prebiotics are fibres that cannot be broken down by human enzymes but serve as food for beneficial gut bacteria. Examples include inulin, FOS, and resistant starch. Combining probiotics with prebiotics (synbiotics) can yield better results.