Introduction to Probiotics
The gut is the engine of our health, and its functions go far beyond food digestion. If things aren’t running smoothly there, our entire body loses strength, affecting processes from head to toe, from the physical to the psychological level. Due to our modern lifestyle, we can only partially protect ourselves from industrially produced foods and toxic environmental influences. All these factors directly impact our gut and consequently affect our overall health. This can manifest directly as classic digestive problems like diarrhea, stomach pain, or constipation, but also as poor skin, mood swings, and weight gain. The gut microbiome—the composition of “good” and “bad” bacteria residing on the gut wall—plays an important role. It can be considered the center of our immune system and protects us from many diseases. A healthy gut flora protects the intestinal mucosa, contributes to improved absorption of vitamins and minerals, and is responsible for producing essential substances that we cannot obtain through our diet. However, as many functions as our gut flora has, it is unfortunately also highly vulnerable. It only works through a smooth interplay of different organisms and in perfect symbiosis with the host—our body. The gut flora can quickly become imbalanced, a condition called dysbiosis, due to various influences. We can counteract this with the right habits and aids. Probiotics are excellent for this task because they effectively help restore the gut flora balance and, with regular intake, maintain it. It is crucial to pay close attention to the quality of probiotics, take them correctly, and support them with a healthy diet. You can learn more about the gut, gut flora, microbiome, and the crucial role of probiotics here.
What Are Probiotics?
According to the WHO definition, probiotics are live microorganisms that provide a health benefit when consumed in adequate amounts.
How did probiotics get their name? “Pro bios” translated from Latin means “for life,” which pretty much matches their function. Probiotics may only be called such if they meet the following four criteria:
- A proven health-promoting effect for the consumer
- The production of lactic acid and other substances with bacteriostatic or bactericidal effects
- They must survive passage through the stomach and be able to multiply in the gut
- There must be proof of genetic stability to exclude disease-causing mutations
Probiotics have been part of the human diet for quite some time in the form of fermented foods. Today, they are also available over the counter as dietary supplements in pharmacies, online, or in grocery stores.
Probiotics have the ability to attack pathogens in several ways. By colonizing the gut walls, they prevent harmful bacteria and toxins from passing through the gut wall into the body.
Some probiotic microorganisms can directly kill these pathogens thanks to their antimicrobial effects. This happens by depriving them of their food source, as probiotics convert carbohydrates into short-chain fatty acids. Probiotics are the good bacteria that colonize the gut and ensure the gut flora remains healthy. When your gut flora is intact, your body better absorbs nutrients like vitamins and enzymes from food. At the same time, your immune system is strengthened by the probiotic gut bacteria.
It is important to know that probiotics can have individual effects on each person, and some people may not respond to probiotics at all. Why is that? Whether the good bacteria settle in the gut depends on the original state of the individual microbiome and specific gene expression patterns in the gastrointestinal tract. In any case, probiotics must be taken regularly to have an active effect.
The best-known representatives of probiotics are lactobacilli (lactic acid bacteria), bifidobacteria, and enterococci.
Sources:
https://www.supplementbibel.de/probiotikum-test/
https://www.darmflora-ratgeber.de/probiotika.html
What Are Prebiotics?
Prebiotics, also called prebiotics, are components of food that are indigestible. They are not living organisms but fiber. They stimulate the activity of various bacterial species in the gut and can positively influence the gut flora. Most prebiotics are found in carbohydrates. Examples include fructo-, galacto-, and soy oligosaccharides. The best-known prebiotic, however, is inulin.
Prebiotics serve as food for the bacteria in the gut. Especially bifidobacteria and lactobacilli benefit from them (learn more about the individual bacterial strains later!). The gut bacteria are responsible for converting oligosaccharides into short-chain fatty acids. This lowers the pH of the gut, making the environment acidic. The good thing about prebiotics is that they largely pass through the small intestine undigested, meaning they can serve as a food source for the good bacteria in the large intestine. When the gut flora is balanced, harmful bacilli spread less easily. Digestion also improves—intestinal sluggishness and constipation can be avoided. Since prebiotics are fiber, they also bring additional benefits such as improved calcium absorption and utilization, lower blood sugar levels, and a reduced risk of colon cancer.
Source:
https://www.medikamente-per-klick.de/apotheke/ernaehrungslexikon/praebiotika/
What Are Synbiotics?
The mix makes the difference! Probiotics alone already bring many health benefits when taken in the right amount—meaning enough of them. However, the best effect is achieved when a probiotic is combined with a prebiotic. This results in a synbiotic (Latin syn = together, jointly). As the word implies, a synbiotic has significantly better effects on our gut microbiome than a probiotic or prebiotic alone.
Side Effects
Generally, only very positive effects caused by probiotics are discussed. Probiotics have positive impacts on gut health, the digestive system, the cardiovascular system, mental health, and much more. But are there side effects that can occur from taking them?
One fundamental point must be made here. There are many different probiotic products on the market, differing in their composition of various bacterial strains and ingredients. Due to the individual design of the products, very different effects and properties can occur, so generalizing probiotics and their side effects is ultimately difficult. Additionally, the health status of the person taking the supplement also matters.
The most common side effects caused by probiotics are bloating and/or diarrhea or constipation. However, this can also be a so-called “initial worsening” (see below). If the symptoms do not disappear after a few days or weeks, intake should be stopped. Ultimately, an initial worsening is a good sign because it means the introduced bacterial strains have arrived in the gut and are causing changes there. The initial worsening should generally not last longer than two weeks. If no clear positive change is seen after this time, it may be a probiotic intolerance.
Excessive consumption (i.e., in very large amounts) can also lead to gut miscolonization or even confusion. Studies showed that people who took many different probiotic supplements simultaneously developed cognitive problems over time. Furthermore, long-term overdosing can cause bacterial cultures to settle in the small intestine. Colonization in the small intestine results in hydrogen and methane production, which can cause bloating and abdominal pain. The miscolonization of the small intestine was confirmed as the cause of symptoms when affected individuals stopped taking probiotics and were treated with antibiotics; 70% saw improvement in gastrointestinal symptoms, and 85% had their confusion completely disappear.
In principle, the following applies:
- Initial worsening: Early symptoms like bloating, flatulence, diarrhea, or constipation can indicate that probiotics are working and causing changes in your digestive tract. This means long-term improvement is on the way!
- Intolerance: If symptoms like bloating and/or diarrhea or constipation do not disappear after about two weeks, it is not an initial worsening but possibly an intolerance. Intake should then be adjusted or stopped.
- Combination of different products: Taking various products simultaneously should be avoided unless deliberately prescribed by a doctor or pharmacist.
Sources:
https://www.pharmazeutische-zeitung.de/2018-08/darmbesiedlung-probiotika-haben-nebenwirkungen/
https://www.zentrum-der-gesundheit.de/artikel/probiotika/probiotika-und-ihre-nebenwirkungen-810802
Conclusion
In this journal entry, we have compiled all the important information about the structure of the gut, your very own unique microbiome, and the gut flora so that you can fully understand the background of our products.
You have also learned in detail what pro- and prebiotics are and the reasons for taking them. We have critically listed the different forms of probiotic intake to help you choose the right one. To make it easier for you to understand how the individual bacteria in your gut work and what these little helpers are responsible for, we have briefly explained the three most important ones.
If you were still unsure whether taking probiotics is right for you and when you should take them, we hope we have answered that question in this journal entry as well.
We have shown you which foods can support your microbiome and promote your overall health.
We sincerely hope we have answered many of your questions and that you now have a complete overview of gut health and probiotics. If you still have questions or if there are topics you feel have not been explained in enough detail, feel free to contact us at support@mybacs.com. We will do our best to answer all your questions!
