What Does The Research Say
Probiotic doses are listed as colony forming units , which means the number of live strains in each dose.
Different brands will have different suggested doses and uses, so its important to understand the information listed.
Recent research found that the type of microbe strain, health condition, product formula, dose, and the quality of the product are all important for effectiveness.
The condition or symptom youre trying to treat can affect how the probiotic works and when youll see results. If youre taking a probiotic for general gut or immune health, youll need to take it awhile to see results.
On the other hand, if youre taking a probiotic for relief from diarrhea, you may see faster results.
For example, has shown that, when used in combination with rehydration therapy, treatment with probiotics can reduce the duration and frequency of infectious diarrhea in as little as 2 days.
Another study demonstrated that people who consumed a high-dose probiotic drink containing Lactobacillus paracasei, Lactobacillus casei, and Lactobacillus fermentium for 12 weeks experienced significantly less upper respiratory infections and flu-like symptoms compared to a placebo group.
Plus, it was shown that the probiotic drink boosted the immune system of the participants by increasing levels of antibodies including sIgA in the gut after 12 weeks.
Depending on what youre taking probiotics for, you may see symptom improvements anywhere between a few days to a few months.
Rotation Diets: Should You Try Them
Ever been in a food rut? Youve been eating the same thing meal after meal and its starting to taste really bland? Well, imagine how your pet feels. He eats the same thing for every…single…meal. And thats exactly why some pet parents have switched to rotational diets. If youre curious to learn more and you want to know if you should mix it up at mealtime for your pet, keep reading! Well give you all the rotational feeding info you need to .
Food Sources Of Probiotics
Fermented foods are the best source of probiotics. This includes tempeh, kimchi, miso, sauerkraut, and kombucha. If these foods arent something you consume all the time, there are other options, such as certain types of yogurt. Kefir is a fermented milk that has a strong taste. The consistency is a little thicker than regular milk, so its kind of a cross between a glass of milk and a cup of yogurt. Even the packaging reflects this, as kefir is sometimes sold in bottles and sometimes sold in cartons to eat with a spoon. Another probiotic food is viili, a traditional Finnish yogurt that involves fermenting milk at room temperature. You can also add probiotics into your diet with probiotic supplements.
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Should You Take Probiotics
The “good bacteria” may help healthy people but aren’t formally recommended.
Probiotics are “good” bacteria touted to help maintain digestive health and boost the immune system. You can take them in a dietary supplement or get them from food sources, such as yogurt. But should you? They can be helpful in some cases, but we still need more studies to tell us if and when they are safe and effective for older adults.
Probiotics: Does Everyone Need Them
Theres a new trend thats taking off, and food industry experts say youll be seeing more of it — probiotic-enhanced foods. Producers are starting to put probiotics in items such as ice cream, coffee, tea, soups and even beer. Make-it-yourself Kombucha classes are popping at community colleges so consumers can make the probiotic-rich tea at home.
Then, theres an explosion of over-the-counter pill forms of live bacteria that claim to help balance natural bacteria in the body. So it begs the question should everyone be taking probiotics like a multi-vitamin or at least be seeking out foods rich in them?
Jamie Weyant, Director of Dietary Services at OSF HealthCare Holy Family Medical Center in Monmouth, says for average, healthy adults theres nothing wrong with taking a probiotic. But she emphasizes there are hundreds of strains of probiotics, so an over-the-counter probiotic might not help you if you have a specific problem such as chronic diarrhea or bloating.
So not everything is clear cut where this strain or they have some recommendations where this strain might help with this problem, but you really have to be a smart consumer and look up those studies and see what strain is best for the particular problem that Im trying to solve, she said.
Weyant advises seeking medical advice before taking any over-the-counter probiotics.
Weyant says eating a healthy diet is really the best way to maintain healthy flora in your digestive track.
Probiotics for babies?
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Additional Benefits Of Probiotics
Ongoing research continues to reveal more potential benefits of taking probiotics. Consider some of the conditions probiotics may help:
- Reduction of systematic inflammation, which is linked to many chronic health conditions
- A small reduction in blood pressure, which can help people with cardiovascular problems
- Lowered blood cholesterol, including LDL levels
- Improvements to skin conditions such as acne, eczema, rosacea, and others
- Better immune system function so people can combat common colds and flu
- Reduction of the symptoms associated with anxiety and clinical depression
If I Have A Health Condition What Should I Do
First off, skip the fortified foods. And skip microbiome tests that will allegedly help you understand what probiotics you need to eat.
At this point, an individual cannot look at their microbiota and come to conclusions about their health, Doron says. There are still more questions than answers.
Your best bet is to consult a doctor who understands your condition and is also well-versed in probiotics. Doron suggests researching academic medical centers and looking at the profiles of physicians in the field you need.
Check interests include subjects like probiotics and microbiome, Doron says. The field is still young, and even for the worlds experts, there are way more questions than answers when it comes to manipulating the human microbiome for health purposes. But there are certainly doctors in a variety of fields who take an interest in this area of research or do research themselves and use the knowledge they have gained in their medical practice.
Remember, youre trying to fix a dysfunction, which is the real health benefit of probiotics.
Follow your doctors recommendation down to the strain and dose. The strain will be a long name and often include a number, such as L. acidophilus NCFB 1748.
The dose is the big number on the label, such as 10 billion, which indicates the colony-forming units, or CFU. Higher isnt necessarily better, so follow your doctors advice.
Avoid any products that list the CFU at time of manufacture.
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Can I Get Probiotics From Food
You can absolutely increase beneficial microbes in your body from the foods you eat. Certain foods have probiotics in them and can benefit the health of your microbiome.
These foods can be introduced into your diet at any point of the day. You may even be regularly eating them now and not realize that they contain probiotics. You will want to check the food label for live and active cultures. A few suggestions for just some of the probiotic-rich foods you can add to your diet and some times to try them include:
For breakfast, try:
Probiotic supplements may be combined with a prebiotic. Prebiotics are complex carbohydrates that feed the microorganisms in your gut. Basically, prebiotics are the food source for the good bacteria. They help feed the good bacteria and keep it healthy. Prebiotics include inulin, pectin and resistant starches.
When you have a supplement that combines a probiotic and prebiotic, its called a synbiotic.
What Does The Research Say About Daily Probiotic Use
In the majority of studies that investigate the effects of taking probiotics, researchers administer a daily dose to participants . This indicates an advantage to taking probiotics every day. Evidence for daily supplementation dates back to the 1990s2, and therefore this is now established best practice for probiotic use.
In a small study2, 10 women were allocated to either a probiotic or control group to investigate whether Lactobacillus rhamnosus GR-1® and Lactobacillus reuteri RC-14® could colonise in the vagina. The women took either the probiotic or placebo supplement orally for 14 days, and follow-up faecal and vaginal swabs were collected on days 0, 7, 14 and 21. It was found that the strains were able to colonise in the vaginal region after day 7 and 14, but that once the probiotic intake stopped at day 14, neither strain was detected after a further week . These findings indicate the need to take a probiotic supplement daily in order for them to colonise and exert their health benefits, and that if you stop taking them, the probiotics will ‘exit’ the body within a week. Healthcare professionals can read more about Lactobacillus rhamnosus GR-1®and Lactobacillus reuteri RC-14® on the Probiotics Database.
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Prebiotics Probiotics: Does Your Gut Really Need Them
One commercial swears their product is loaded with probiotics essential for good gut health, and another contends their prebiotic product is necessary to promote optimum gut health. So which is a must have to maintain a healthy gut? The answer is that they are both important. Prebiotics along with probiotics provide an essential one-two punch for a healthy gut.
What is the Importance of a Healthy Gut?Keeping your gut happy is important in your overall health. Shore Medical Center Outpatient Registered Dietitian, Mackenzie McCune, said, Gut bacteria help to increase nutrient absorption, ward off pathogens and recent studies show that the bacteria in our intestines can directly affect our mood and our brain chemistry. Susan ODonnell, Shore Medical Center Clinical Nutrition Manager, added, More evidence is emerging that shows when humans have strong healthy microbiota in the gut there are definite health benefits related to digestion. Strong microbiota can also decrease the need for antibiotics and alleviate constipation.
How Prebiotics and Probiotics FunctionPrebiotics are good bacteria promoters, according to McCune. They are naturally occurring, non-digestible food components that are linked to promoting the growth of helpful bacteria in our gut. They can help to improve gastrointestinal health. These active cultures help change or repopulate intestinal bacteria to balance gut flora.
How Popular Are Probiotics
The 2012 National Health Interview Survey showed that about 4 million U.S. adults had used probiotics or prebiotics in the past 30 days. Among adults, probiotics or prebiotics were the third most commonly used dietary supplement other than vitamins and minerals. The use of probiotics by adults quadrupled between 2007 and 2012. The 2012 NHIS also showed that 300,000 children age 4 to 17 had used probiotics or prebiotics in the 30 days before the survey.
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Are There Any Risks Related To Probiotics
Probiotics are generally considered safe. However, there are some risks linked to the supplements. These risks are increased if you have a medical condition that weakens your immune system, have recently had surgery or have other serious medical conditions.
Unlikely, but possible, risks can include:
- Developing an infection.
- Developing a resistance to antibiotics.
- Developing harmful byproducts from the probiotic supplement.
Should I Try Probiotics
If you are interested in adding probiotics to your diet, its worth a conversation with your healthcare provider. Many providers may suggest giving them a try to see if they help with your general health. It is important to remember that not all probiotics behave the same way and have the same effects. Each has their own individual benefits. They generally dont cause harm. One easy way to start can be by simply introducing probiotic-rich foods into your diet, like yogurt.
Before you start any supplements, make sure you talk to your healthcare provider. Your provider may be able to point you in the right direction, helping you figure out the best probiotic to take, how much to take and when to take it. A conversation is always worth the time when it concerns your health.
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Are Probiotics Effective And What Are They
Your gut contains a community of bacteria. Some are considered good bacteria because they play an essential role in health functions such as digestion of food, while others are foundational for the production of neurotransmitters that effect our emotions and are part of the gut-brain-connection. Other bacteria are part of the balance, but are not considered good or bad. Then their are the so- called bad bacteria that can get out of control and cause disease. Research has shown that because antibiotics do not discriminate between the various types of bacteria, a single round of antibiotics can upset the delicate balance that exists between the good and the bad bacteria for up to two years.
Probiotics are often referred to asfriendly or good gut bacteria. Probiotics are live microorganisms that reside in your gut where most of the other bacteria in your body are found . Since having the right bacteria in your gut has been linked to many health benefits, the use of the right probiotics can help to restore the bacterial balance and recover from the damage that may result from indiscriminate or overuse of antibiotics. Probiotics are found in certain foods and can be administered as a supplement. This can also result in weight loss.
Benefits Of Maintaining Your Gut Flora
Unbalanced gut flora is linked to many diseases. For this reason, people are rightfully concerned about maintaining a balanced gut. Taking probiotics can help you achieve this goal. When gut flora is unbalanced, it is linked to diseases such as heart disease, Alzheimers, metabolic syndrome, type 2 diabetes, colorectal cancer, and depression. Probiotics from yogurt and other probiotic foods can help restore balance to the gut flora as well as ensure the gut flora functions properly to enhance our overall health. It will also help reduce the risk of chronic diseases.
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The Marketing Appears To Be Ahead Of The Science When It Comes To Vaginal Probiotics
Probiotics are everywhere these days, in drinks, pills, and powders, and marketers are suggesting that you need to take them not only for your gut but also for your vagina.
Many women are heeding the message, says Dr. Caroline Mitchell, assistant professor of obstetrics, gynecology, and reproductive biology at Harvard Medical School. Vaginal probiotic supplements are hugely popular. This includes both probiotic pills and suppository capsules that are inserted into the vagina using an applicator.
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Is It Ok To Take Probiotics Every Day
A common question about probiotics is whether it is ok to take probiotic supplements every day. Whilst there may be a few exceptions to this rule, the general answer is yes, it’s safe, and usually recommended, to take them daily.
It’s important to understand that probiotics are a natural supplement and not a medicine. They are best used at breakfast time as part of a daily health regime, rather than as a ‘quick fix’ option. There are also some situations where certain strains can be taken for a short time, such as alongside antibiotics. Fermented foods containing live cultures have been part of traditional diets in many different ethnic groups for centuries. Learn more by reading about our 5 favourite fermented foods. People have been consuming probiotics for generations in foods such as sauerkraut, kimchi, kefir and kombucha , but it has only been more recently that we have been able to consume specific strains for specific purposes, in easy-to-take capsules, powders, or kids’ gummies.
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What Are Rotation Diets
Rotational diets are designed for exactly thatrotation! You switch things up for your pet and feed a series of different diets. Theyre most often made with a variety of protein options, including chicken, beef, fish, lamb, and more. Rotational diets might even include a variety of formats and include raw meals, dry kibble, dehydrated options, and more.
Rotational diets are formulated with variety in mind. Theyre an attempt to get your bored pup excited about mealtime. Theyre made to entice him to gobble up every last bite and take his sweet time indulging in his dinner.
Some folks also believe that rotation diets can help prevent your pet from developing food allergies. While this hasnt been substantiated by a whole lot of science, its something to discuss with your Vet!
What Are Some Of The Branded Probiotic Product Options In India
Probiotics can be consumed in the form of tablets and fortified foods.
Tablet options Vizyl, ViBact, GutPro, Bifilac .
Foods Yakult fermented milk drink, b-Activ and Nutrifit from Mother Dairy, Nestle Acti Plus Dahi, Amul Prolife buttermilk and ice cream etc.
There is no best brand of probiotics. They all work the same way, points out Dr. Sanwalka.
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Probiotics And Gut Health
The best case for probiotic therapy has been in the treatment of diarrhea. Controlled trials have shown that Lactobacillus GG can shorten the course of infectious diarrhea in infants and children . Although studies are limited and data are inconsistent, two large reviews, taken together, suggest that probiotics reduce antibiotic-associated diarrhea by 60%, when compared with a placebo.
More common than diarrhea is the opposite problem constipation. In a search for studies on the benefits of probiotics in treating constipation, researchers found that probiotics slowed “gut transit time” by 12.4 hours, increases the number of weekly bowel movements by 1.3, and helped to soften stools, making them easier to pass. But the jury is still out on specific recommendations when it comes to the benefits of
Probiotic therapy may also help people with Crohn’s disease and irritable bowel syndrome. Clinical trial results are mixed, but several small studies suggest that certain probiotics may help maintain remission of ulcerative colitis and prevent relapse of Crohn’s disease and the recurrence of pouchitis . Because these disorders are so frustrating to treat, many people are giving probiotics a try before all the evidence is in for the particular strains they’re using. More research is needed to find out which strains work best for what conditions.