Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. Found in fermented foods and supplements, these beneficial bacteria are particularly renowned for their role in promoting gut health, enhancing immune function, and supporting overall well-being.

Gut health and digestion

Probiotics are most commonly associated with improved gut health. The human gut contains trillions of bacteria, collectively known as the gut microbiota, which play a crucial role in digestion, nutrient absorption, and overall gastrointestinal health. Probiotics help maintain a healthy balance of gut bacteria, especially after disruptions caused by antibiotics or illness. Research shows that probiotics can alleviate symptoms of gastrointestinal disorders. Additionally, probiotics can help prevent and treat diarrhea, including traveler’s and antibiotic-associated diarrhea.

Immune system support

Probiotics also play a significant role in strengthening the immune system. Since the gut is home to a substantial portion of the body’s immune cells, maintaining a healthy gut microbiota is crucial for optimal immune function. Probiotics enhance the production of natural antibodies and stimulate immune cells like macrophages and T-lymphocytes. This immune-boosting effect can reduce the frequency and severity of infections.

Metabolic health benefits

Probiotics may also support metabolic health by improving insulin sensitivity and reducing inflammation, which are critical factors in managing conditions like obesity and type 2 diabetes. Research suggests that probiotics may help lower blood cholesterol levels and regulate blood sugar.

How to add probiotics

Adding probiotics to your diet is pretty simple: use foods and/or supplements. Natural sources include fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and tempeh. When selecting probiotic-rich foods, check for labels indicating live and active cultures. Probiotic supplements are also available in various forms, including capsules, tablets, and powders. Choose a product that specifies the strains included and the number of colony-forming units (CFUs), which typically range from one to ten billion CFUs per dose.

The bottom line

Incorporating probiotics into your diet may provide benefits, from improving gut health and supporting the immune system to enhancing metabolic health. Always consult with your healthcare provider before starting any new supplement regimen.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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