Types Of Probiotic Strains Used
Probiotic manufacturers often use a specific probiotic strain to achieve a particular benefit. For example, many supplements include Bifidobacterium lactis because research suggests it helps the digestive system more easily break down food.
For our top five list, we chose the effective probiotic supplements that contain several viable bacteria strains to provide a wide range of benefits.
Prebiotic Foods Like Asparagus Bananas And Garlic
Its not enough to eat plenty of probiotic-rich foodsyou also have to eat foods that help keep these health-promoting microorganisms alive.
Thats where certain types of soluble fiber called prebiotics come in. Think of them as nutrient-dense food for your healthy gut microbes when you eat prebiotic foods, you effectively feed the good bacteria that keeps your gut in balance.
Prebiotic foods contain compounds, such as fructooligosaccharides, inulin and galactooligosaccharides, which are types of soluble dietary fiber. Prebiotics act as fuel for specific bacteria in the gut, thus having the ability to promote the creation of more good bacteria, says Romano.
Good prebiotic foods include:
Benefits Of Replacing Probiotics With Postbiotics
Probiotic foods are always a healthy choice. After all, they contain various probiotics strains and health-promoting nutrients.
They help increase the number of beneficial bacteria in your digestive tract, many of which wind up in the lower colon fermenting fiber.
For the bacteria to do their jobs properly, they must have a consistent supply of prebiotic fiber, which means that you need to consume a LOT of fiber. Unfortunately, high-fiber diets can cause gastrointestinal upsets.
The gas, bloating, diarrhea, and other symptoms you may experience after a meal comes from intestinal fermentation.
So, though fiber is necessary for health, one of its most significant functions is to feed the good bacteria so that they can excrete postbiotic metabolites.
As mentioned earlier in this article, experts believe that postbiotics may provide the health benefits attributed to fiber and probiotic supplements.
But what if you can skip the uncomfortable and embarrassing gas and bloat, going straight to the postbiotic stage?
Now, you can!
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What Is The Most Effective Probiotic Strain
Research suggests that Bifidobacterium and Lactobacillus strains offer the most consistent benefits, although every person is different and strains affect people differently. Lactobacillus rhamnosus, for example, promotes a healthy immune system while other strains have other effects.
The probiotic strain that will be most effective for you depends on many factors, including what digestive problems you suffer from, how many probiotics you get in your everyday diet, and how effective the formula is at protecting the live bacteria from the acid in your stomach.
Do Probiotic Supplements Have Any Side Effects
According to reviews and studies by national institutes like the National Institutes of Health, probiotics dont cause significant side effects when taken by healthy adults. Some mild discomfort, bloating, constipation, or diarrhea may surface right after you start supplementation, but these effects usually dont last beyond the first two or three days.
If you want to start taking probiotic supplements, consider the number of probiotics you may be getting from your diet. Eating foods like yogurt, sourdough, kimchi, or miso may provide your gut with plenty of positive bacteria, and supplementing may not be necessary. Talk to your doctor before taking probiotics to avoid issues like a small intestinal bacterial overgrowth.
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Scientific Evidence Of Probiotics
Probiotics have existed for centuries as naturally occurring in yogurt, cheese, and other fermented dairy products. With technology improving, scientists and medical experts started making these probiotics cultures using bacterial strains to develop supplements. These cultures are nurtured in a modern laboratory using friendly bacteria that are safe for human consumption.
Probiotic dosages are referred to as Colony Forming Units, mostly termed as CFUs. The higher the CFU, the longer the shelf life and the higher the quality of the probiotic. However, the mode of delivery affects a probiotics effectiveness regardless of the CFUs. A well-coated probiotic with fewer CFUs may do more work than a poorly coated probiotic with more CFUs.
According to the National Health Interview Survey in 2012, at least 4million adults in the US had used Probiotic within the past 30days during the survey. Over the years, the number has increased immensely as more people discover these probiotics and new companies are developed more rapidly as technology improves.
Most digestive tract issue such as diarrhea, indigestion, bloating gas, stomach discomfort may be due to poorly balanced bacteria in the stomach. Antibiotics destroy both useful and harmful bacteria when taken thats why most doctors recommend taking a probiotic after a complete antibiotic dosage.
Benefits of probiotic supplements according to a National Health Interview Survey Review are as follows:
Best Probiotic Foods For Better Gut Health
Probiotic foods help to repopulate your gut microflora. These are millions and billions of beneficial microorganisms that naturally reside in your intestine or gut. They protect us from many ailments and keep us healthy .
Bestowed with numerous health benefits, probiotic foods are sure shot solutions to several problems that we face today. These good bacteria help maintain the integrity of your gut, keep your inflammation down and kill pathogens. They have antiviral properties as well. They help recycle and modify bile salts that protect you from bacterial infection.
Keeping all this in mind, we have listed the 25 best probiotic foods from all over the world. They are super healthy, affordable, and easily available.
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The Best Probiotic Foods For Optimal Gut Health
IN THIS ARTICLE: Nourishing your body with healthy foods and a well-balanced diet has always been vital to health and well being, however, being a bit more selective with the foods youre consuming can boost your gut health significantly. Eating fermented food and drinks can help you consume beneficial bacteria that can have some seriously great health benefits. Lets take a look at them now.
Probiotic Foods For A Healthy Gut
Years of antibiotic use, eating sugar-laden food, and eschewing microbe-feeding prebiotic fiber foods are all making you fatbut not for the reason you think. This pattern of poor eating has armed the bad bacteria who live in your gut with the weapons they need to overtake the good guys: probiotics.
And when your good gut bugs are depleted, they not only won’t be able to fend off weight-inducing inflammation, they also can’t help you keep your metabolism humming, your immune system healthy, and your mind keen. It’s why gut health is so important.
Research suggests that consuming more probiotic foods can help mend your gut and nourish your microbiome. Before we get into the best sources of probiotic foods, we’ll discuss what exactly probiotics are and how they can benefit you.
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The 7 Best Probiotics For Gut Health
The probiotic market has never been better! The growing awareness of the importance of gut health has inspired huge growth in this niche. As a result, consumers have some pretty great probiotics to choose from that will help them to feel better than they have in years. Take a look at my top seven picks.
What Are The Signs That You Need Probiotics
Many symptoms indicate you might benefit from taking probiotics, including:
- Persistent abdominal pain or cramping.
- Excessive bloating or gas.
- Irregular eliminations .
People can sometimes improve their gut health by exercising more and eating better, so talk to your doctor before taking a daily probiotic.
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How Probiotics Can Benefit Your Health
Research has shown that our gut microbes play a significant role in regulating our health, mental health, and weight.
And additional research has suggested a way we might mend this imbalance: by eating fermented foods full of probiotics
Studies have found natural probiotics can help alleviate IBS and IBD symptoms, anxiety symptoms, reduces risk of eczema in infants, and may help reduce seasonal allergy symptoms.
Another major benefit of probiotics is that they may help regulate weight. A study published in the British Journal of Nutrition found that overweight women who were put on a calorie-restricted diet and given a probiotic supplement for 12 weeks showed significantly higher weight loss than those given a placebo.
A possible mechanism, described by a summary in the journal Gut, is that probiotic foods help rebalance your gut bugs by creating an environment where the good guys can regain strength. The A-lister usually mentioned is yogurt, but the probiotic foods we’re about to discuss go way beyond breakfast.
What Are Todays Most Popular Best Probiotic Supplement For Gut Health Models
There are many best probiotic supplement for gut health items accessible today for men and women seeking quality and reliability. Every best probiotic supplement for gut health model follows the same essential premise. But they appeal to various users.
Inevitably, certain products will only appeal to particular types of people. Which products are the most popular amongst customers as a whole, you could ask. If you’d want a list, we have one here. Check out our wide range of products that look to be appealing to people of various ages, genders, and places.
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Tips For Success From The Rd
Yes, you should feel empowered to use an antibiotic supplement to reach peak health. I’ve seen the way that probiotics have helped my own clients push past the misery of digestive issues. However, a high-quality supplement is still no replacement for a proper diet. I stress the importance of eating tons of leafy greens, lean protein sources, healthy dairy sources, and fresh fruits.
I also remind my clients that being stressed, not sleeping properly, and skipping exercise can all help bad bacteria to gain a foothold in your gut. Let a good probiotic supplement be the launching point for getting serious about taking care of gut health for life!
And, as always, be sure to consult with your physician / doctor before taking any supplement.
Good Bacteria For Your Gut
The lining of your digestive tract like every surface of your body is covered in microorganisms, mostly bacteria. This microecosystem, called a microbiome, plays a large role in your health. Your mood and behavior also may be impacted by the microorganisms living in your microbiome.
You may be surprised to hear your gut houses up to 1,000 different species of bacteria. By nourishing different types of bacteria, you can keep your microbiome in balance.
What you feed your microbiome matters. Most healthy adults can safely incorporate prebiotics and probiotics to their diet. A healthy microbiome promotes a healthy immune system and supports a weight management plan.
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Variety And Multiple Probiotic Strains:
When it comes to probiotics, the more variety, the better. Since our guts naturally contain a wide range of different microbes, its best to eat foods that also contain multiple probiotic strains. Some probiotic foods will list the names of the different probiotic cultures on the ingredient list, so take a peek when you are shopping.
An even easier method is to have variety in the probiotic rich foods you eat! For example, add Tempeh to your stir fry, have yogurt as a snack and sip on Kombucha between meals. This way, you don’t have to think about the strains and can focus on the foods instead.
How Much We Should Be Getting For Good Gut Health
When you look at food sources of probiotics, many of them contain on average somewhere between 1 billion and 10 billion microorganisms per serving, says Maggie Luther, ND, Medical Director at Care/of. This means that if you do want to take a supplement and youre looking for day-to-day support with probiotics, getting something in the 1 billion to 10 billion range will do you just fine. Its also important to get a number of strains that include both the Lactobacillus species and Bifidobacterium species. The former works more on the small intestine section of your gut, and the latter works more in the large intestine section, so getting a supplement with both forms of probiotics will give you more comprehensive support, Luther says.
On the other hand, if you want to use probiotics for travel or during times when you feel you may want to increase the amount of probiotics going through your system , Luther recommends using something with 25 billion to 50 billion. However, there really isnt a need to use these higher dosed supplements regularlyespecially if youre an all around healthy individual, Luther adds.
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How To Choose A Good Probiotic Brand
The best probiotic supplement for you will depend on various factors. Consider all of the following when choosing the best option for you:
Why do you need a probiotic supplement? Some people take probiotics to find relief from diagnosed health conditions, such as inflammatory bowel disease, Crohns disease, or irritable bowel syndrome. Others take supplements to address antibiotic-associated diarrhea or regular indigestion or to improve vaginal health. Consider your needs and how each supplement will meet them.
How is this supplement stored after opening? Some probiotic supplements are shelf-stable, so they dont lose potency after opening. Others must be put in the refrigerator after opening to keep the bacteria alive. Consider your daily lifestyle and whether you have access to cold storage.
What is the CFU count per serving? Look for supplements with at least a one-billion CFU count per daily serving for the most effective supplements.
Who Should Buy Probiotics
Probiotics are most important for people who may have a disrupted or deficient gut microbiome. Probiotics are commonly recommended following a course of antibiotics, for example.
While antibiotic drugs can be very effective against infectious bacteria, they also lay waste to the healthy bacteria present in your stomach and intestines, paradoxically leaving you vulnerable to health disruptions in the future.
Taking a probiotic supplement after a course of antibiotics can help rectify this imbalance. Probiotics are also very helpful in many people who have intestinal problems like Crohns disease, ulcerative colitis, or irritable bowel syndrome .
The mechanisms behind many of these intestinal problems are unknown, but appear to be linked both to your immune system function and your levels of probiotic bacteria.
Not only are gut bacteria populations different between people with intestinal problems and health people, but modifying the gut bacteria in people with irritable bowel syndrome or Crohns disease can lead to improvements in symptoms, which strongly suggests gut bacteria is linked to the problem.
Beyond people with these health problems, there is increasing recognition that even healthy people can have a disrupted gut biome as a result of their diet.
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Tips For Buying And Consuming Fermented Probiotic Foods
To ensure a product contains active probiotics:
- To help tell the difference between pickled and fermented foods you can check where the product is stored in your supermarket. You will likely find fermented foods in the refrigerated section.
- Look for the words “naturally fermented” on the label.
- When buying yoghurt, check it has not been heat treated as this can kill good bacteria.
- Check for high sugar, sweetener, or preservative content, as this can upset the stomach when consumed in large amounts and can cancel out probiotic benefits.
- Avoid products that have been pasteurised as this process kills beneficial bacteria.
- When opening a jar of fermented vegetables, bubbles in the liquid indicate live probiotics.
- If adding fermented foods to hot food, mix them in immediately before serving or add them as a topping, as high heat can kill the bacteria.
Whats The Difference Between Probiotics And Prebiotics
Probiotics and prebiotics are sometimes used interchangeably, but this is not correct. Probiotics consist of live microorganisms that help the body stay balanced. Prebiotics , on the hand, provide food for probiotics and encourage the growth of preexisting positive bacteria.
To find a good probiotic supplement, look for formulas containing both probiotics and prebiotics.
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There Are Two Ways To Maintain A Healthy Gut:
- Prebiotics Prebiotics help the microbes already in your microbiome to grow by giving them the foods they like. Prebiotics are found in many fruits and vegetables containing complex carbohydrates, such as fiber. You may already have these foods in your pantry or fridge, including apples, bananas, berries, carrots, flax seed, garlic, oats and sweet potatoes.
Survivability: Does Your Supplement Survive Stomach Acid
Even ahead of the ingredients, this is probably the most important factor in whether or not a probiotic works.
Anytime you take a probiotic, it has to make a very difficult journey throughout your digestive tract o get o our intestines where they can do some good.
The biggest culprit in destroying probiotics is stomach acid.
And if your probiotics cant survive stomach acid, theyll be dead long before they can start improving your health.
Now, as for what technology companies use to increase the survivability, there are a few options out there.
Some use enteric coated pills, special capsules and even patented systems like Bio-tract .
All of these work in different ways and vary in effectiveness.
As mentioned above, one system, called Bio-tract is actually patented and has had some studies done on it.
It works by forming a protective barrier around the tablet as soon as it gets wet .
You can actually drop one of these special tablets into a glass of water and see the barrier start to form!
This technology isnt the only way to deliver probiotics successfully into the intestines, but its one of the best weve come across.
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