There is a lot of buzz about probiotics in the health industry. You have probably heard that probiotics are good for your gut, but what exactly does that mean? What are the benefits of probiotics and what are they anyway?

What Exactly Are Probiotics?

Probiotics are yeasts and bacteria that benefit your digestive system, or gut. Most people associate bacteria with illness or disease, but what you may not know is that your body is full of bacteria.

In fact, the microorganisms (like bacteria) in your body outnumber your cells 10 to 1.

As you can imagine, not all the bacteria in your body are bad. If it were, you would be in a constant state of illness.

Probiotics help the good bacteria that live in your gut, and they help keep your digestive system healthy. Researchers are not exactly sure how probiotics work, but they believe they can help replace the good bacteria that is lost when you take antibiotics and help maintain the balance of good and bad bacteria in your gut.

What Does Good Gut Bacteria Do?

The bacteria in your gut can do a few things, including:

• Helping improve digestion

• Helping control your immune system

• Helping control your brain health

It also helps keep the bad bacteria in check. When bad bacteria run rampant, it can cause a variety of health issues.

Types of Probiotics, or Strains

There are many types, or strains, of bacteria that act as probiotics, but they typically fall into one of three groups:

Bifidobacterium

Typically found in dairy products. Bifidobacterium may help with symptoms of irritable bowel syndrome (IBS) and other medical issues. There is also some evidence that this type can help with immune system support. It is believed that Bifidobacterium can help the body digest carbs and fiber that it cannot digest on its own.

Lactobacillus acidophilus

The most common probiotic strain. It is found in fermented foods as well as yogurt. It can attach itself to the lining of your intestinal wall. Lactobacillus acidophilus can produce lactic acid, which can help prevent bad bacteria from multiplying.

The Benefits of Probiotics

Taking probiotics can offer many potential benefits, including:

Can Help Keep Bad Bacteria in Check

It is important to maintain a proper balance of good and bad gut bacteria, and probiotics can help you do that.

When the population of bad bacteria is allowed to grow and outnumber the population of good bacteria, a number of health issues can arise, including mental health issues, allergies, obesity, digestive disorders and more.

May Help Convert Inactive Vitamin D to Active Vitamin D

Vitamin D, known as the sunshine vitamin, plays an important role in your health, including your immune health. Now, there is evidence that probiotics may help convert inactive vitamin D to active vitamin D.

Researchers have found that blood levels of vitamin D were connected to gut bacteria. The levels of active vitamin D and good bacteria were also connected.

May Help with Some Mental Conditions

There is mounting evidence that your gut and brain are connected. Both human and animal studies have found that probiotics can help with some mental health disorders.

One review of 15 studies found that taking probiotic supplements for 1-2 months may help improve symptoms of memory issues, depression, anxiety, autism, and obsessive-compulsive disorder.

In another small study, 40 participants with depression took probiotic supplements for eight weeks. Researchers found that their depression levels were lower, as were their levels of C-reactive protein, which is a marker of inflammation.

May Help with Symptoms of Digestive Disorders

Inflammatory bowel disease is becoming increasingly common, but certain types of probiotics can help ease symptoms of these diseases.

• One study found that probiotic supplements helped ease symptoms of mild ulcerative colitis.

• Another study found that supplementing coli Nissle was just as effective as prescription drugs in helping people with ulcerative colitis stay in remission.

• Research suggests that probiotics can help with symptoms of irritable bowel syndrome, also known as IBS.

Probiotics are arguably best known for their ability to help with digestion, so it is not surprising that it may offer relief from symptoms of inflammatory bowel diseases.

May Help Improve Immune Health

Researchers have found a potential link between probiotics and improved immune health. There is also some evidence that probiotics increase the production of natural antibodies in the body.

One study involving children found that supplementing Lactobacillus GG helped reduce the number of and severity of respiratory infections by as much as 17%.

Some probiotics can help cut the risk of developing urinary tract infections in half.

May Help with Weight Loss

Research shows that probiotics may help boost weight loss. Some types of good gut bacteria inhibit the absorption of dietary fat. Instead of being absorbed, it is passed through the digestive system.

Certain probiotics can help kickstart your metabolism and help you feel fuller for longer. These effects occur because probiotics can increase the levels of certain hormones.

In one study, women who took the probiotic Lactobacillus rhamnosus for three months lost 50% more weight than those who did not take the probiotic.

Another study found that taking certain probiotics for 12 weeks reduced belly fat by 8.5%.

Not all probiotics can help with weight loss. In fact, some can lead to weight gain, including popular strains that are found in yogurt and fermented foods.

Foods with Probiotics

Looking to add probiotics to your personal care routine? Supplements are the simplest way, but there are also many foods that contain probiotics, including:

• Yogurt

• Kimchi

• Sauerkraut

• Kefir

• Tempeh

• Kombucha

• Miso

• Pickles

• Natto

The Bottom Line

Probiotics may help improve digestion, boost your immune health, aid in weight loss, ease symptoms of digestive disorders and even boost your mood. There are many ways to add probiotics into your daily routine, whether it is through foods or supplements. I personally love plain yogurt with my food or vanilla flavored yogurt for dessert.

With so many strains of probiotics available, it is important to do your research to make sure that you are choosing the right strains for your desired effects. Consuming a variety of probiotic-rich foods or taking a supplement with a range of probiotic strains can help maximize their benefits by helping diversify your microbiome.