PROBIOTICS: THE BASICS
We've heard a lot about probiotics in the last few years, and I would like to throw my opinion into the mix, and answer a few questions. In this series of three articles we'll get into probiotics, prebiotics, supplementing vs. food sources, and much more.
The Basics
Let's start with some basic information: what are probiotics? What are prebiotics? What do they do, and why do we need them? How do we get them now, and how did we get them before modernization and urbanization?
What are probiotics?
Probiotics are microorganisms, either bacterial or fungal, that are introduced to the body, and once there offer beneficial qualities, such as the production of vitamins, support during digestion, or coating the lining of the gut to seal it against leakage. There are over 400 strains of probiotics living in colonies within, or on us. These range from bacteria to fungus that originate from places like fermented foods, soil, contact with objects, and contact with other people (babies get probiotics in mother's milk). These colonies control each other, and serve differing functions within, and on the surface of the body.
What are prebiotics?
Prebiotics support the growth of probiotics. They are non-digestible ingredients from foods, that beneficial organisms will happily digest. An example is chicory root, which you will often see on a probiotic supplement ingredient list. Chicory is there to act as prebiotic food to support the probiotics in the supplement. We don't digest the fibers in chicory, but the probiotics thrive on it. By including it in the supplement, the probiotics have something to feed on when they reach the gut.
The very best way to support your gut biome (or bio-film, another way to refer to the probiotic colonies that live as a film on the sides of your digestive tract) is to feed it plenty of prebiotics; and the best prebiotics are healthy, whole, plant-based foods.
Why do we need probiotics?
How do we get probiotics into our system, and where can they be found?
Probiotics can be found on plants and trees, in soil, and on many objects in our environment. Prior to modernization, urbanization, and the use of pesticides and other toxic (and often disinfecting) substances on food, probiotics were acquired very simply: breastfeeding gave us our first big dose, seeding the system with colonies from our mother; eating whole, natural foods; touching and ingesting soil (often in small quantities as a residue on food), from contact with objects in the environment covered with organisms, such as trees and animal skins, and from each other (saliva, contact, etc.).
Today, we still get them in the ways mentioned above, however, not everyone was breastfed, and most of us aren't playing in the dirt. Worse yet, even if we start with a healthy gut biome, when we take antibiotics, we kill off large numbers of them.
Finally, we evolved with them. They no doubt have benefits far beyond what we currently know or suspect. The number of probiotic cells in our bodies outnumbers our own cells! In one sense, the gut can be viewed as an excellent fermentation device. It's dark, warm, moist, and has all the surface area and constant supply of food that fermenting organisms require. It's almost as though it is designed to support a bio-film.
Next Up
In the second article in this series, I'll discuss what I think is the best source of probiotics for people today: probiotic foods. I'll cover their pros and cons, where to get them, and how to use them.
May All Beings Be Happy and Well,
Craig Swogger, L.Ac.
Sources:
Cancer Preventing Attributes of Probiotics http://www.ncbi.nlm.nih.gov/pubmed/20187714
The effect of a multispecies probiotic mixture on the symptoms and fecal microbiota in diarrhea-dominant irritable bowel syndrome: a randomized, double-blind, placebo-controlled trial. http://www.ncbi.nlm.nih.gov/pubmed/22157240
Gut microbiota, the pharmabiotics they produce and host health. http://www.ncbi.nlm.nih.gov/pubmed/25196939
Intestinal permeability, gut-bacterial dysbiosis, and behavioral markers of alcohol-dependence severity http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4210345/
Alcock, J., Maley, C. C. and Aktipis, C. A. (2014), Is eating behavior manipulated by the gastrointestinal microbiota? Evolutionary pressures and potential mechanisms. Bioessays. doi: 10.1002/bies. 201400071
Society for General Microbiology (2008, April 4).
Prebiotics — The Key To Fewer Food Poisoning Stomach Upsets — And Healthy Farm Animals. ScienceDaily.
Ramakrishna BS. Probiotic-induced changes in the intestinal epithelium: implications in gastrointestinal disease. Trop Gastroenterol 2009;30:76-85.
Diop L, et al. Probiotic food supplement reduces stress-induced gastrointestinal symptoms in volunteers: a double-blind, placebo-controlled, randomized trial. Nutr Res 2008;28:1-5. http://www.ncbi.nlm.nih.gov/pubmed/?term=PMID%3A+++++19083380
Brenner DM, et al. The utility of probiotics in the treatment of irritable bowel syndrome: a systematic review. Am J Gastroenterol 2009;104:1033-1049. http://www.ncbi.nlm.nih.gov/pubmed/?term=19277023
Maslowski KM, et al. Regulation of inflammatory responses by gut microbiota and chemoattractant receptor GPR43. Nature 2009;461:1282-1286.
Fallon S. Nourishing Traditions. New Trends. 2001.
Live probiotic cultures and the gastrointestinal tract: symbiotic preservation of tolerance whilst attenuating pathogenicity http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4197767/
Let's start with some basic information: what are probiotics? What are prebiotics? What do they do, and why do we need them? How do we get them now, and how did we get them before modernization and urbanization?
What are probiotics?
Probiotics are microorganisms, either bacterial or fungal, that are introduced to the body, and once there offer beneficial qualities, such as the production of vitamins, support during digestion, or coating the lining of the gut to seal it against leakage. There are over 400 strains of probiotics living in colonies within, or on us. These range from bacteria to fungus that originate from places like fermented foods, soil, contact with objects, and contact with other people (babies get probiotics in mother's milk). These colonies control each other, and serve differing functions within, and on the surface of the body.
What are prebiotics?
Prebiotics support the growth of probiotics. They are non-digestible ingredients from foods, that beneficial organisms will happily digest. An example is chicory root, which you will often see on a probiotic supplement ingredient list. Chicory is there to act as prebiotic food to support the probiotics in the supplement. We don't digest the fibers in chicory, but the probiotics thrive on it. By including it in the supplement, the probiotics have something to feed on when they reach the gut.
The very best way to support your gut biome (or bio-film, another way to refer to the probiotic colonies that live as a film on the sides of your digestive tract) is to feed it plenty of prebiotics; and the best prebiotics are healthy, whole, plant-based foods.
Why do we need probiotics?
- They influence intestinal motility (they help move food through the intestines)
- They reduce the symptoms of IBS (Irritable Bowel Syndrome)
- They reduce inflammation.
- They aid in digestion, and are involved in creating a barrier (called a bio-film) on the lining of the intestines that keeps harmful, and often inflammatory substances out of our bloodstream, such as large undigested proteins that may trigger autoimmune disease.
- They produce several of the B vitamins (in fact recent studies suggest all of the B vitamins can be made in the gut by bacteria), and vitamin K, which are essential to energy production, blood formation and function.
- Probiotics produce serotonin and catecholamines, which may beneficially modulate the nervous system and brain function, helping us to handle stress better.
- Probiotics suppress harmful bacteria that are often responsible for diarrhea and other issues, and seem to have some immune regulating function as well. In one study, children given regular probiotics had less incidence of common colds and flu than those in the control group.
- Some probiotics are anti-cancer. Recent studies have shown that the probiotic bacteria might reduce the risk, incidence and number of tumors of the colon, liver and bladder.
- Beneficial probiotics help reduce sugar cravings and boost cravings for healthy foods (see the last article in this series for more information).
How do we get probiotics into our system, and where can they be found?
Probiotics can be found on plants and trees, in soil, and on many objects in our environment. Prior to modernization, urbanization, and the use of pesticides and other toxic (and often disinfecting) substances on food, probiotics were acquired very simply: breastfeeding gave us our first big dose, seeding the system with colonies from our mother; eating whole, natural foods; touching and ingesting soil (often in small quantities as a residue on food), from contact with objects in the environment covered with organisms, such as trees and animal skins, and from each other (saliva, contact, etc.).
Today, we still get them in the ways mentioned above, however, not everyone was breastfed, and most of us aren't playing in the dirt. Worse yet, even if we start with a healthy gut biome, when we take antibiotics, we kill off large numbers of them.
Finally, we evolved with them. They no doubt have benefits far beyond what we currently know or suspect. The number of probiotic cells in our bodies outnumbers our own cells! In one sense, the gut can be viewed as an excellent fermentation device. It's dark, warm, moist, and has all the surface area and constant supply of food that fermenting organisms require. It's almost as though it is designed to support a bio-film.
Next Up
In the second article in this series, I'll discuss what I think is the best source of probiotics for people today: probiotic foods. I'll cover their pros and cons, where to get them, and how to use them.
May All Beings Be Happy and Well,
Craig Swogger, L.Ac.
Sources:
Cancer Preventing Attributes of Probiotics http://www.ncbi.nlm.nih.gov/pubmed/20187714
The effect of a multispecies probiotic mixture on the symptoms and fecal microbiota in diarrhea-dominant irritable bowel syndrome: a randomized, double-blind, placebo-controlled trial. http://www.ncbi.nlm.nih.gov/pubmed/22157240
Gut microbiota, the pharmabiotics they produce and host health. http://www.ncbi.nlm.nih.gov/pubmed/25196939
Intestinal permeability, gut-bacterial dysbiosis, and behavioral markers of alcohol-dependence severity http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4210345/
Alcock, J., Maley, C. C. and Aktipis, C. A. (2014), Is eating behavior manipulated by the gastrointestinal microbiota? Evolutionary pressures and potential mechanisms. Bioessays. doi: 10.1002/bies. 201400071
Society for General Microbiology (2008, April 4).
Prebiotics — The Key To Fewer Food Poisoning Stomach Upsets — And Healthy Farm Animals. ScienceDaily.
Ramakrishna BS. Probiotic-induced changes in the intestinal epithelium: implications in gastrointestinal disease. Trop Gastroenterol 2009;30:76-85.
Diop L, et al. Probiotic food supplement reduces stress-induced gastrointestinal symptoms in volunteers: a double-blind, placebo-controlled, randomized trial. Nutr Res 2008;28:1-5. http://www.ncbi.nlm.nih.gov/pubmed/?term=PMID%3A+++++19083380
Brenner DM, et al. The utility of probiotics in the treatment of irritable bowel syndrome: a systematic review. Am J Gastroenterol 2009;104:1033-1049. http://www.ncbi.nlm.nih.gov/pubmed/?term=19277023
Maslowski KM, et al. Regulation of inflammatory responses by gut microbiota and chemoattractant receptor GPR43. Nature 2009;461:1282-1286.
Fallon S. Nourishing Traditions. New Trends. 2001.
Live probiotic cultures and the gastrointestinal tract: symbiotic preservation of tolerance whilst attenuating pathogenicity http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4197767/
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