What Are Probiotic Supplements
Your digestive system relies on enzymes to break down the food you eat and bacteria to finish the job. There are more than 300 types of bacteria currently living in your gut. They are there to salvage energy from undigested carbohydrates, produce B and K vitamins, and help your immune system fight off harmful bugs by competitive inhibition and other methods. Intestinal bacteria are broken down into two types: the good and the bad. The ideal ratio between good bacteria and bad bacteria in the gut is about 85:15. If the amount of good bacteria in your intestines dips below 85 percent, youll start to feel off. You might experience indigestion, bloating, diarrhea or constipation. You might also experience changes in your appetite. Probiotic supplements are made up of good bacteria. While there are few large research studies on the use of probiotics, anecdotally, theyve helped many patients regain their digestive health by restoring the balance of the 85:15 ratio between good bacteria and bad bacteria.
Start Your Day With A Parfait
To get a jump on your probiotic consumption, simply top a breakfast bowl of yogurt with your favorite granola and some antioxidant-rich berries, says Stefani Sassos, MS, RDN, CDN, a registered dietitian at The Good Housekeeping Institute in New York City. Yogurt is cultured or fermented milk that has been soured and thickened by adding live active cultures that promote the growth of good bacteria in the gut.
While theres plenty of yogurt available at the grocery store, making it at home is simple too. For convenience, make it the night before so its ready and waiting for you in the morning, Sassos adds. I start with my favorite Greek yogurt, add two tablespoons of organic granola, and then top that with frozen organic berries. Place that in the fridge and, when you wake up, the berries will be perfectly defrosted. If you like your granola crunchy, store it in a separate container and add it just before serving.
Here Are My Top Tips To Increase Probiotics In Order To Heal Your Gut
- Consume at least 100 g/mL per day of fermented foods. It is even better if you consume two different types of probiotic food a day.
- If you buy a probiotic supplement, look for one that contains at least 109 CFU per capsule and take it in the morning with an empty stomach.
- Incorporate raw fermented foods too. Heating may kill bacteria found in these foods.20
- Eat prebiotics. These are very important to keep your good gut bacteria alive. A post with more detail information will come soon!
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The Probiotic That Worked For Your Friend Might Not Work For You
Even with antibiotic-associated diarrhea, which has the best evidence, “you could have seven people take the same probiotic and only have one report a definite difference,” says gastroenterologist Matthew Ciorba, M.D., a medical professor who studies human gut microbiota at Washington University School of Medicine in St. Louis. That’s because each person’s microbial makeup is as unique as a fingerprint, influenced by age, genetics, and gender. For example, animal research from the University of Texas at Austin found the microbes living in the guts of males and females react differently to the same diet. Scientists are now studying ways to harness a person’s own microbes to treat illnesses, rather than going for a mass approach.
Probiotics Dosage For Weight Loss
There has been studies that have been investigating the role of probiotics in weight loss. A study conducted by Peter Jones, University of Manitoba in Canada indicated that probiotics can have an impact in the loss of weight. It is more targeted to the belly fat.
The findings indicated that the probiotics interfered with the normal absorption of all calories by the body and led to the calories going out of the tailpipe. This leaves the body with less calories that could be deposited in the abdomen as fat deposits. The net effect is weight loss.
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How Often Should You Take Probiotics When Taking Antibiotics
Thinking of loading up on kefir, yogurt, and kombucha?
While this is all well and dandy, chances are that one cup of yogurt a day wont be able to satisfy the concentrations you need.
Youll really have to supplement when your gut flora has been heavily compromised.
And how would you know that?
Well, heres a quick list for you to check out the signs that might indicate the need for a probiotic.
#1. If youve been suffering from a digestive tract issue
These can include diarrhea, IBS, gas, constipation, and indigestion.
#2. If youve skin conditions like eczema, acne, psoriasis, or rashes
These can indicate pre-existing gut issues.
Take note to check for hormonal issues for acne as well before you take probiotics.
#3. Youve daily stress, anxiety, and a depressive mood without any other known cause
Your brain behavior is most likely out of sorts due to unbalanced gut flora.
#4. If youre having a sweet tooth lately
The kind of food you crave might be a good indicator of the kind of bacteria youre hosting.
#5. If you were on antibiotic medication
Antibiotics do not discriminate good from bad bacteria. So, if youve just finished a round of antibiotics, think about rebalancing the gut flora with a probiotic.
#6. Your metabolism is out of whack
Interestingly, obese people are found to have a limited diversity of gut bacteria.
#7. Food poisoning
There can be two scenarios.
If you recently ate something that had gone bad. Or youve had an episode of food poisoning.
They Don’t Hang Out In Your Gut For Very Long
When you nosh or swallow a probiotic, it doesn’t take up permanent residence in your intestinal ecosystem with the bacteria that’s there already, says Hutkins. It might help crowd out a microorganism that’s making you sick , but it eventually just passes through the gut. That’s why it’s impossible to take too many you’ll just poop them out. This in-and-out nature also means that if you’re aiming for a health benefit, you need to ingest them almost daily.
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Should Children Eat Probiotic Foods
Some studies suggest that probiotics may be good for children. One study found that children who were given probiotics every day for 3 months were less likely to have respiratory problems and diarrhea than children who were given a placebo.
And while more research is needed, probiotics may reduce childrens risk of developing certain conditions like autoimmune diseases, allergies and asthma.
On the other hand, some researchers note that probiotics may not have much effect on children. Because their microbiome isnt fully developed, probiotics may simply be passed as normal waste.
Probiotics are considered safe for kids with some exceptions, notes Dr. Drass. You should avoid giving your child probiotics if they have a compromised immune system or cancer, or if they are a premature infant. In these cases, probiotics can put them at risk for infections.
In general, its better for kids to get probiotics through foods instead of supplements unless their pediatrician recommends otherwise. Talk to your childs doctor if youre thinking about using probiotics to help your childs digestion because keeping your child safe and healthy is their prime concern.
How Often Should You Take Probiotics
If you take supplements, you have probably seen the acronym RDA or Recommended Daily Allowance on the label. According to the National Institutes of Health Office for Dietary Supplements, this means average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy people. You might also see Percent Daily Value on the label, which tells you how much of that nutrient is in a single serving. For probiotics, its different. Currently, there is no official recommended dose because researchers are still trying to understand how many probiotics are beneficial on a daily basis.
If youre thinking, that doesnt answer my question, theres more to it! The National Center for Complementary and integrative Health states that probiotics have a long history of safety. The National Institutes of Health Office for Dietary Supplements probiotics fact sheet also references two studies where daily probiotic use was beneficial. And the Harvard Medical School states that probiotics can be taken once per day. Experts also agree that when taking probiotics or any other supplements, you should consult your physician first to make sure it is the right fit for you.
So the answer is probiotics are likely safe for daily use, but because human health is so unique from person to person, it is always best to consult your physician first.
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Should I Give Probiotics To My Kids
Probiotics can be beneficial for both adults and kids. If your child has an illness that requires an antibiotic medication for treatment, taking a probiotic can help shorten symptoms. Probiotics can also be used to help relieve constipation, acid reflux, diarrhea, gas and eczema in children.
Introducing probiotics into your childs diet through food is typically a safe way to give them probiotics. Foods like yogurt and cottage cheese are often part of a balanced diet and can add in good bacteria without much risk.
There are commercially available probiotic supplements specifically designed for infants and children. However, it is important to talk to your childs pediatrician before giving them any probiotic supplement or changing the childs diet to include probiotic-rich foods.
What Happens When You Take A Probiotic Every Day
Many people have no idea what they are taking and how it affects their bodies. Probiotics are actually good bacteria that are usually found in the digestive tract.
When they are there, they help your digestion process and keep you regular. But sometimes they get lost in other bacteria that make up the digestive system.
When you take a probiotic every day, you will increase the number of good bacteria in your digestive tract.
Many of the antibiotics used to treat conditions like inflammatory bowel disease can have some serious side effects.
You could end up having diarrhea or other problems as a side effect. If you are taking antibiotics for a longer period of time, you could even be making your own bacteria disappear!
This is why many people who are taking antibiotics for other ailments, as well as pregnant women, cannot take probiotics. They undo all of the good work that the original antibiotics have done.
Probiotic bacteria need a steady supply of carbohydrates and protein to survive.
If you change your diet so that you are getting enough carbohydrates and protein, and you eat only raw or uncooked vegetables and fruits, you will start to see the benefits almost immediately.
You may find that you have more energy, feel better, and have more rest. If you are taking an antibiotic, you may experience a decrease in the size of the bacteria or an increase in the opposite type.
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Should I Eat Before Taking A Probiotic
Taking a probiotic after or during your meal may negate some of the benefits of the supplement due to busy digestion efforts in your gut. But Dr. Asike explains that some bacterial strains are naturally more resistant to stomach acid, and can be taken with meals safely in some cases, multiple times a day. You’ll likely see printed language on your chosen probiotic packaging that indicates it’s safe to take with meals.
Can You Take Too Much Probiotics How Much Is Too Much
While it is critical to observe accurate dosage for most medicines, Probiotics seem to deviate from the norm.
Most research indicates that there exists no consensus on the dosing that should be observed.
However, it is also noteworthy, as indicated by Pasha Gurevich that if you ingest too much good bacteria, it can lead to minor side effects such as upset stomach and diarrhoea.
This would only happen if you were not in an antibiotic medication. However, if your immunity capacity is greatly reduced, there is a risk of getting other side effects, which may be severe.
For instance, probiotic sepsis, which is and overwhelming immune response to bacterial infection. Thought not agreed on its fatality when it happens, it caused by probiotic overdose.
On the same note, other researchers indicate that there is difficulty in overdosing on good bacteria. This is motivated by the fact that already the body has high numbers of good bacteria in the body.
Estimated to be around 100 trillion bacteria. However, just the mild symptoms such as bloating and flatulence, though they indicate that the probiotics are functioning, if persistent, they act as a danger sign and medical help should be sought in that case.
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Too Muchor Not Enough
To keep your digestive system healthy, you need to make sure that youre taking the correct probiotics dosage. Too much of one type of probiotic bacteria may be an unnecessary dent in your wallet. If youre maintaining a consistent dosage of probiotics, your body does not need high potency products daily. Too little probiotics may not have much of an effect on your overall health. Typical daily probiotic consumption of 1 to 10 Billion CFUs is recommended. Remember, the key is to take probiotics consistently to maintain the probiotics in your gut. It is not intended to be a quick fix. Before you begin taking a probiotic supplement, discuss your options with your doctor. Because probiotics are all different, your doctor will likely instruct you to start with the dosage suggested by the manufacturer. Be patient. Probiotics can take a while to start making a difference. Your doctor might adjust your dosage up or down depending on your progress. Keep in touch with them to ensure that the probiotic youre taking is working for you, not against you.
Signs You Arent Taking Enough
Since probiotic supplements can take time to kick in, it can be difficult to tell when its time to make a change and when you need to sit back and wait. To track your progressionor any potential backslidesit might be helpful for you to keep a symptom diary. Make note of food, medications, supplements and symptoms . Here are some signs that you need to check in with your doctor:
- Your existing symptoms get worse
- You have trouble tolerating food or drinks you had no trouble with before
- Youre experiencing new visible symptoms, like rashes or acne
- Youre feeling worse. Think: depression, anxiety or mood swings
One way to mitigate some bad symptoms? Hydration. Make sure youre drinking enough water throughout the day. If youre looking to regain your health, you need to get back in balance. Probiotic supplements are the key to restoring well-being for many otherwise healthy people. While it might take time to get your gut back in tip-top shape, with patience and probiotics, we know you can get there.
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Probiotics: Top Benefits Foods And Supplements
Whether youre looking to help your immune function, decrease disease risk or simply improve your overall health, probiotics can make a worthy addition to your daily routine.
Not only that, but some people including billionaire philanthropist Bill Gates even believe that probiotics could hold the key to ending malnutrition across the globe someday.
What are probiotics? Probiotics are a type of organism that can help boost the amount of beneficial bacteria in your gut. Nestled inside your gut are trillions of these live microorganisms that make up the microbiome.
They are also found in supplements, fermented foods and probiotic drinks, such as kombucha.
Different microbes living in your gastrointestinal tract play a role in either promoting health or disease. For example, many of these bacterial cells are considered good bacteria and help support immune function, enhance nutrient absorption, and aid in the synthesis of key neurotransmitters and other compounds.
If You Take A Probiotic You Need To Eat Prebiotics
The bacteria in your gutboth visitors and residentsneed to eat too. Enter prebiotics, nondigestible carbs that feed friendly bacteria and help them multiply. They may even be helpful on their own, at recalibrating microbiota that have been thrown out of whack by stress a recent study found mice who ate prebiotics slept better after a stressful experience. Hutkins advises taking them daily in the form of food, not pills, because it’s difficult to get the needed amount from a supplement. Prebiotics are found in wholegrain oatmeal, bananas, onions, garlic, and asparagus.
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Why Are Probiotics Important
The bacteria in your lower intestinal tract of the large intestine have many important jobs! It is truly an activity hub where bacteria digest food and support immune health. Sometimes, life happens and bacteria become unbalanced or disrupted. Common digestive disruptions occur due to stress, interruptions from medication, and eating too much sugar and processed foods. When this happens, bacteria levels can dip below where they should be, and probiotics can help restore balance.
Plus, probiotics can assist with occasional and uncomfortable and embarrassing digestive issues. In 2017, a study published in Antibiotics stated that across several studies, probiotics helped relieve diarrhea experienced after taking antibiotics. Another study in the The American Journal of Clinical Nutrition reported that probiotics helped ease constipation in adults. These are only two of many studies and clinical research that show the benefits of probiotics on human health.
How And When To Take Probiotics For Maximum Benefits
So you’re taking a probiotic supplementcongratulations! By adding just one tiny pearl to your daily routine, you’re giving your gut microbiome a huge support system that can translate into benefits that literally run from head to toe. But have you given any thought to how and when you’re taking it?
Even veteran probiotic enthusiasts sometimes don’t consider the other factors that go into helping probiotics do their work. Timing, diet, and even what your probiotic formula is made of all play a role, and there’s a lot of conflicting information out there, leaving a lot of people unsure about the best time to take probiotics and just how to take a probiotic supplement for maximum benefits.
Right off the bat, you may be wondering, When should I take probiotics? Do you take them morning, noon, or night? Do you eat before or after? What about when you’re taking other medications? Does it even matter?
The short answer is that while the most important thing is to take probiotics, period, how you take them can go a long way in determining how effective they are.
How to Take Your Probiotics
Cover all your microbe-supporting bases by following these three tips:
1. Take your probiotics in the morning, before breakfast.
2. Drink lots of water.
3. Follow up with a healthy breakfast and prebiotics.
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