Which Foods Contain Probiotics
You can obtain probiotics mainly from two primary sources certain probiotics foods and dietary supplements. Fermented foods are a great source of probiotics. Foods like:
- Some cheesesDietary supplements are proven to be a good source of probiotics as well. They can be consumed in different formats such as capsules, powders, drinks, and in mixtures of varying doses. Dosage is often expressed on colony-forming units , a number that represents the number of viable cells in that product. However, keep in mind that a higher CFU does not necessarily mean you will receive healthier benefits.
What Are The Major Health Benefits Of Probiotics
The two key probiotics hard at work to keep your gut healthy are Lactobacillus and Bfidobacterium.
Lactobacillus is the beneficial bacteria that play a role in helping you digest your food, reduce the amount of disease-causing cells in your body, and feed the microbes that help vitamin and mineral production in your gut.
Bfidobacterium bacteria reside in our stomach and intestines and provide health benefits similar to Lactobacillus. This type of bacteria helps with breaking down food, helps us absorb nutrients, and provides immunity to help fight off bad bacteria.
These good bacteria have been proven to help our body with skin irritants, digestive issues, and prevent symptoms related to diarrhea or irritable bowel syndrome .
Can Probiotics Be Harmful
- Probiotics have an extensive history of apparently safe use, particularly in healthy people. However, few studies have looked at the safety of probiotics in detail, so thereâs a lack of solid information on the frequency and severity of side effects.
- The risk of harmful effects from probiotics is greater in people with severe illnesses or compromised immune systems. When probiotics are being considered for high-risk individuals, such as premature infants or seriously ill hospital patients, the potential risks of probiotics should be carefully weighed against their benefits.
- Possible harmful effects of probiotics include infections, production of harmful substances by the probiotic microorganisms, and transfer of antibiotic resistance genes from probiotic microorganisms to other microorganisms in the digestive tract.
- Some probiotic products have been reported to contain microorganisms other than those listed on the label. In some instances, these contaminants may pose serious health risks.
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Common Strains Of Probiotics
Probiotic strains are genetic subtypes of species. Each probiotic strain has a different effect in the body. You will see the probiotic strain names on food or supplement labels, combined with the species name. For example, the Bifidobacteria or Lactobacillus species are often abbreviated as B. or L. and combined with the individual strain name, such as acidophilus. This gives you the probiotic L. acidophilus. This is how the name will appear on food or supplement labels.
Here are six common strains of probiotics that youll find on food and supplement labels.
B. animalis: This strain is an ingredient in Dannon yogurts Activia product. Its helpful in aiding digestion and fighting food-borne bacteria. Its also thought to boost your immune system.
B. breve: This strain lives in your digestive tract and in the vagina. In both places, it fights off infection-causing bacteria, or yeast. It helps your body absorb nutrients by fermenting sugars. It also breaks down plant fiber to make it digestible.
B. lactis: This is derived from raw milk. Its an ingredient in Nestles probiotic infant formula, called Good Start Natural Cultures. It also serves as a starter for:
- cottage cheese
- other cheeses
B. longum: This strain lives in your gastrointestinal tract. It helps break down carbohydrates and also can be an antioxidant.
Safety & Side Effects
According to the Cleveland Clinic, probiotics are generally considered safe since they contain bacteria and microorganisms already present in the human body. In the first few days after taking them, they can cause upset stomach, diarrhea, and bloating as your digestive system adjusts to the new strains of probiotics.
There are certain instances where people should be extremely cautious when taking probiotics because of a risk of infection. This includes those with a weakened immune system, those who recently had surgery, and anyone with a critical illness. Though rare, probiotics are linked to certain side effects including a risk of infection, developing a resistance to antibiotics, and developing harmful byproducts from the supplement.
Always talk to your doctor before starting probiotics, especially if you have any serious digestive or gastrointestinal disorder or illness.
Lizzy Briskin is the founder of Earthen Food Co. She is a chef, food writer, and recipe developer who helps people eat more mindfully for themselves and the environment, without overthinking it.
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Prebiotin Is Designed To Supplement Your Intake Of Healthy Fibers In Order To:
- Enhance and protect your immune system
- Promote the rapid growth of good bacteria, therefore, decreasing the bad bacteria
- Improve bowel regularity, bulk and stool softness
- Strengthen the colon wall to combat intestinal permeability
- Increase calcium absorption and bone density
- Control appetite by regulating gut-appetite hormones
- Support healthy cholesterol levels and heart health
- Support brain health
Eczema And Food Allergies
The incidence of eczema and food allergies is on the rise and of major concern for children living in Western countries. Recent research has identified the importance of gut microbiota in infants and perturbations in its composition being implicated in the pathogenesis of food allergy and atopic dermatitis.
Lactobacillus rhamnosus GG is a clinically proven strain to help prevent and treat against atopic eczema and food allergy. If taken during the last trimester of pregnancy and for six months postnatally, either directly to the infant or mother, it was found that it reduced the frequency of eczema and food allergies in the child by half compared to placebo.
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Best Probiotic For: Eczema
L. Rhamnosus is thought to be the most extensively studied probiotic in adults and children, and strong evidence shows that it colonizes the intestine. Gut flora is disrupted during travel, and healthy bacteria is killed off during a round of antibiotics. Rhamnosus GG has been found beneficial specifically for treating diarrhea associated with these cases .
Another exciting study found that this strain was also potentially beneficial in preventing eczema. The children of women who supplemented with it during childbirth were half as likely to develop atopic eczema by the age of four than the children of women who did not .
Potential Side Effects Of Probiotics
You’ll be happy to know that generally, probiotic supplements cause no significant side effects, other than the intended improvement in your gut health.* However, probiotics can be tricky. Not every probiotic is right for each person. Sometimes it’s about finding the right fit. For example, signs that a probiotic might not be right for you include:
- Bloating after taking it
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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.
How To Get Started With Probiotics
Think you want to give probiotics a shot? Here are Dr. Crescis take-aways to help you navigate them:
Probiotics are generally recognized as safe, but theyre typically not recommended if you have a compromised immune system. Ask your physician if probiotics are right for you.
It may take some trial and error to find the probiotic that works for you. If you notice no benefits from one product after a few weeks, try a different one with a different strain of bacteria.
Probiotics may cause bloating and gas, as well as changes in your stool patterns all indications that the product is working, Dr. Cresci says.
Prebiotic foods help your good bacteria flourish. Include beans, asparagus, onions, green bananas and other fermentable fiber sources in your diet.
This article originally appeared in Cleveland Clinic Mens Health Advisor.
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Supplements Are A Self
Supplements are not required to be approved by the FDA before being sold or marketed. Supplement companies are responsible for having evidence that their products are safe, and the label claims are truthful and not misleading . This is an innocent until proven guilty model that works in favor of the supplement companies, not consumers.
Inessa Advanced Daily Biotic
Coming in a rather suave looking bottle, these vegan capsules contain a whopping 10 billion CFU of Lactobacillus Rhamnosus the probiotic strain thats potentially beneficial at preventing eczema.
This has also been studied the most extensively and has shown evidence to colonise in the intestine the area where bacteria is the most effective at fighting off imposters. Manufactured in the UK, these capsules have been designed with a delayed release, ensuring they can pass through the stomach without being harmed. Youll get 60 capsules in a bottle, meaning they should last you for two months.
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Reasons Why Align Could Be The Best Probiotic For You
Trust the Pro in Probiotics. With decades of research and commitment to supporting your healthy gut,* Align Probiotics continues to show up for you every day. Make the gummies a part of your daily wellness routine. Help protect your digestive balance* with daily use of our flagship 35624 strain. Align shows up in the way you need it.
Are Multiple Strains Better When Choosing A Probiotic
No, the number of strains does not determine if one probiotic is better than another.Some probiotic brands offer products with multiple strains of bacteria with the rationale that this may replicate the normal environment of the gut. However, research has shown that the “more is better” concept is not necessarily true. Multiple strains do not make one probiotic better than another. The specific strain in the probiotic and the research supporting the health benefits of the strain is important to consider when choosing what probiotic is best for you.
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Best Probiotic For: Inflammation
In the gastrointestinal tract, L. plantarum can help regulate immunity and control inflammation. A 2007 study found that the probiotic could suppress an inflammatory response in the gut. Perhaps most significantly, a double-blind placebo-controlled study over four weeks concluded that L. Plantarum 299v provided effective symptom relief, especially of abdominal pain and bloating, in patients with IBS .
Adding Probiotics To Your Diet
How do you decide whether to add probiotics to your diet? A first step is to talk with your doctor to make sure theyre right for you. Probiotics are generally considered safe to consume, unless you have a compromised immune system or youre seriously ill. Also, ask your doctor or pharmacist about dosage.
You may want to begin taking probiotics simply by adding some items with natural probiotics to your diet. You may want to keep a diary of what probiotics you introduce, and record over time whether you see any changes in your digestion or overall health. Some easily available food choices are:
If you want to take a probiotic dietary supplement, there are plenty of commercial products to choose from. Look for supplements that have:
- Live cultures: Check the expiration date on the label. To be effective, the probiotic should be live when you take it.
- Multiple bacteria strains: A combination of probiotics is usually more effective than a single one.
- Large enough quantities of bacteria to form colonies: This is measured in colony-forming units called CFUs.
Its important to remember that probiotics are considered to be dietary supplements, which are not regulated by the
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What To Look For In A Probiotic
Since over-the-counter probiotics are supplements and not regulated by the U.S. Food and Drug Administration as drugs, its important to look for third-party certification. Third-party testing can ensure the product actually contains what it says it does, and that its free of harmful ingredients like heavy metals. Resources like ConsumerLab.com and Labdoor.com can provide information on a supplements certifications and testing.
And, as mentioned above, a probiotics health benefits are strain-specific. Speak with your doctor about which strain is best for you and your needs.
Best For Vaginal Health: Natures Bounty Finding The Right Probiotic
The best part: nature bounty finding theright probiotic costs comparatively low and it is available to ship in 24 hours. The natural bounty of findingthe right probiotic is friendly bacteria for the digestive system. The Manufacturer says: Our supplements are overseen by scientists, manufacturing specialists and quality experts, each dedicated to maintaining the highest quality standards. Further, probiotics provide great value and it is very happy.
The probiotic is bad, it works great and it is chewable. Moreover, the probiotic works very well, is reliable and it is active. Lastly, the natural bounty of finding the right probiotic is good for good quality, Read the label and it works great.
Most customers quickly discovered that the probiotics will depend on how many you take a day and how severe your symptoms are. In addition, a few say that probiotics are great for regulaiting and help get rid of diarrhea. To sum up, most buyers agree that probiotics suit best, and no one questions it.
Top Customer Quotes:
- This works well for the overall digestive system.
- This has a better delivery system than pills.
- This is most definitely not a placebo, as someone else stated.
- This is much easier, is made for a decent price and it aids with digestion.
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Dr Mercola Complete Probiotics
Dr Mercola Complete Probiotics is a probiotic supplement for kids with thirty servings per package. The probiotic product is good quality, GMO-free, gluten-free, and soy-free, safe to use ingredients. These probiotics provide a healthy environment for the growth of useful bacteria in the intestinal tract and boost your childs immune system. The Dr Mercola products have a 90-day return period with a refund when they are not satisfied with any products purchased. The main ingredient is vinegar, but the flavor is sweet and fruity to encourage kids to consume it. The product has a long shelf life before expiry.
Best Probiotic For: Constipation Brain Function
B. longum is one of the first types of bacteria to colonize our bodies at birth. These important microorganisms ferment sugars into lactic acid, helping to stabilize the acidity of the GI tract and inhibit growth of harmful bacteria. For a group of adults prone to constipation, taking a mix of B. longum BB536 with milk or yogurt for two weeks increased bowel movements .
B. longum is also one of the species researched for the role of probiotics in the gut brain axis. A report from University College Cork found in a study of healthy men that supplementing with B. longum 1714 caused stress levels to decrease and memory to improve .
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Best For Liver: Nutrition Essentials Finding The Right Probiotic
Nutrition Essentials line of probiotics comes in a pretty wide variety of styles, so you can definitely find one that suits your individual preferences and needs. Nutrition is essential. Finding the right probiotic is heat resistant, is good for other benefits and it is designed for weight gain. Cfus declines by 5% per month when probiotics are poorly packed in transparent glass. Also, the probiotic is good for chronic inflammation, is used for more energy and it is chewable.
The probiotic has nice skin, is good for energy levels and it is active. Moreover, the probiotic needs more time and it is good for digestive problems. Above all, nutrition is essential. Finding the right probiotic is for animal products and it works beautifully.
Most customers quickly discovered that probiotics are good for restoring the proper elimination process. And, they say that probiotics can be used as a texturizer, an anti-caking agent, a fat substitute, an emulsifier, an extender, and a bulking agent in food production. Moreover, a few say that the probiotic strains is one of the recommended ones by Dr Axe and it s present in this probiotic. To sum up, the tone of buyers is very positive and we believe that the probiotics suit the purpose.
Top Customer Quotes:
This Is Ida Mae’s Story
I want to thank you for teaching me all about the Prebiotin fiber. Since I have started, my digestive system has been so much more regular than it has been in years. I have had no constipation, which was always a problem for me before, and now my weight is getting better as I am not as hungry as I used to be. Thank you so much!
Prebiotin plus psyllium and oat bran. Supports heart health, immunity, and overall wellness, by feeding good bacteria, while giving your diet an extra helping of cholesterol fighers at the same time.
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The Right Probiotic For You
A Quick Look: Your Probiotics and HistamineOverproduction
Weve allseen the ads for antihistamine medication or used them for seasonal allergies.While histamines are part of the bodys normal immune response, they can causethose symptoms that many experience, like running nose, itching eyes or worse.Perhaps surprising to some, histamines play a part in how our digestive systemfunctions.
Remind me, what do histamines do?
Theyre chemicals your immune system makes. Histamines act likebouncers at a club. They help your body get rid of something thats botheringyou in this case, an allergy trigger, or allergen.
Histamines start the process that hustles those allergens out of your body or off your skin. They can make you sneeze, tear up, or itch whatever it takes to get the job done. They are part of your bodys defense system.
In response to an allergen, your system sends a chemical signalto mast cells in your skin, lungs, nose, mouth, gut, and blood. The messageis, Release histamines, which are stored in the mast cells.
When they leave the mast cells, histamines boost blood flow in thearea of your body the allergen affected. This causes inflammation, which letsother chemicals from your immune system step in to do repair work. Histaminesthen dock at special places called receptors in your body that brings on symptoms, like mucusproduction, itching, etc.
The Link Between Your Gut Bacteria and Histamine