How Probiotics Improve Digestion and Immunity
Probiotics microorganisms are administered to prevent certain health conditions such as gastrointestinal disorders. Probiotics meaning is typically live yeast or bacteria.
In the early 20th century, a study was conducted to show that the ingestion of certain live microorganisms can improve gut health and aid easy digestion. A simple probiotics definition would be to inject or ingest microorganisms, typically yeast or bacteria, that help maintain the health of our gut and prevent gastrointestinal disorders.
Functions of Probiotics
The basic probiotics definition is that they are good bacteria that balance harmful bacteria by eliminating them. These good bacteria help maintain the pH of our gut and keep our health in check. Remember, a healthy gut leads to a healthy body.
Types of Probiotics
While both yeast and bacteria constitute probiotics, it is the latter that has the most types and is most widely used. Here is a list of the most commonly used probiotics-
Lactobacillus
It is a species of bacteria that produces lactase, which is an enzyme that breaks down lactose or milk sugar. Lactobacillus produces lactic acid that helps control the population of bad bacteria in our gut.
Lactobacillus also strengthens muscles and helps increase the body's level of absorption of minerals. It is most commonly found in our mouth, small intestine, and vagina.
Bifidobacteria
Bifidobacteria is the species of bacteria that is most commonly used in food and its supplements. This bacteria supports our immune system.
It also curbs the growth of harmful or destructive bacteria in our intestine and helps break down lactose into nutrients absorbed by the body.
Lactobacillus and bifidobacteria are the two most popular and most widely used probiotics.
B.Animalis
This strain of bacteria aids digestion boosts the immune system and fights terrible food-borne bacteria.
B.Breve
B.breve is one of the probiotics bacteria examples present in both our digestive tract and women's vaginas. In both these places, they fight off infection-causing yeast or bacteria.
They help the body absorb nutrients by fermenting sugar and also break down plant fibre to make it easily digestible by the body.
B.Lactis
B.lactis is a type of probiotic microorganisms. It is found in raw milk and catalyzes the reaction that produces buttermilk, cottage cheese (paneer), and other types of cheese.
B.Longum
This strain resides in the gastrointestinal tract and breaks down carbs. It also acts as an antioxidant.
L.Acidophilus
It is found in the small intestine and vagina and fights off harmful bacteria in both these areas. It is located in miso- a popular Japanese cuisine ingredient.
L.Reuteri
It is present in the mouth and intestine. It helps the digestive system and is also believed to prevent tooth decay.
Benefits of Probiotics
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According to a study done by the Harvard Medical School, our intestines have approximately a hundred trillion microorganisms from more than 500 species. This mix of species is unique, just like an individual's fingerprint.
Probiotics work by either changing this composition of gut bacteria or changing the existing bacteria's metabolic activity. They work to ensure that the population of good bacteria outweighs that of harmful bacteria.
This curb on the growth of harmful bacteria prevents inflammation, infection, etc. Probiotics at the most basic level help digestion and ensure that our gut stays healthy.
Some strains of bacteria boost our immune system, while others are necessary to produce hormones or vitamins in our body. Even others help in nutrient absorption.
Benefits of Probiotics are-
Help indigestion
Maintain gut health
Prevent diarrhoea
Prevent UTI
Ease vaginal infections
Strengthen immunity
Prevent autoimmune diseases
Ease skin ailments
Foods to add to your diet that have probiotics. By now, it should be abundantly clear that probiotics should be an integral part of our diets. The plethora of benefits that they provide to us makes them a component of our diets.
Before choosing heavy probiotic supplements, you should first include natural probiotic foods into your diet and gradually increase its intake.
Foods that Contain Probiotics are
Yoghurt
Fermented cheese-cheddar, Swiss, Parmesan, Gouda
Miso
Pickles
Sauerkraut
Yakult
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FAQs on Probiotics: Types, Functions, and Health Benefits
1. What exactly are probiotics and how do they function inside the human body?
Probiotics are live, beneficial microorganisms, primarily bacteria and some yeasts, that provide health benefits when consumed in adequate amounts. They work by colonising the gut and improving the balance of your intestinal microflora. Their primary functions include competing with harmful bacteria for nutrients and space, strengthening the gut wall, aiding in digestion, and producing beneficial substances like lactic acid and short-chain fatty acids.
2. What are the most common types of probiotic microorganisms mentioned in the NCERT syllabus?
The most common and widely studied types of probiotic microorganisms, relevant to the CBSE syllabus, belong to two main groups of bacteria:
- Lactobacillus: This is a well-known bacterium, often called Lactic Acid Bacteria (LAB). It's commonly found in yoghurt and other fermented dairy products. It helps convert lactose and other sugars into lactic acid.
- Bifidobacterium: This group of bacteria typically resides in the large intestine and is crucial for digesting fibre and complex carbohydrates that the body cannot digest on its own.
A beneficial yeast, Saccharomyces boulardii, is also used as a probiotic.
3. What are some common examples of foods that are naturally rich in probiotics?
Many traditional fermented foods are excellent natural sources of probiotics. Some key examples include:
- Yoghurt (Curd): Must contain 'live and active cultures' to be considered probiotic.
- Kefir: A fermented milk drink with a wider variety of bacteria and yeast than yoghurt.
- Buttermilk (Chaas): The traditional, fermented version is a good source of probiotics.
- Kimchi: A traditional Korean side dish made from fermented vegetables like cabbage.
- Sauerkraut: Finely chopped, fermented cabbage. Ensure it is unpasteurised.
- Miso: A Japanese seasoning produced by fermenting soybeans.
4. How are probiotics different from prebiotics?
Probiotics and prebiotics are often confused but have distinct roles in gut health. The key difference is:
- Probiotics are the actual 'good' live bacteria that you introduce into your digestive system. Think of them as planting new seeds in a garden.
- Prebiotics are a type of non-digestible fibre that acts as 'food' for the beneficial bacteria already living in your gut. They help these bacteria thrive and multiply. Think of them as the fertilizer for the garden.
Common prebiotic sources include onions, garlic, bananas, and whole grains.
5. Why is it important to maintain a balance of 'good' and 'bad' bacteria in the gut?
Maintaining a healthy balance in the gut microbiome is crucial for overall health. This balance, known as eubiosis, ensures proper digestion and nutrient absorption. An imbalance, where harmful bacteria dominate (a state called dysbiosis), can lead to various issues like bloating, diarrhoea, a weakened immune system, and even inflammation. Probiotics help restore and maintain this crucial balance, supporting the body's natural defence and digestive functions.
6. How can taking a course of antibiotics impact gut bacteria, and what is the role of probiotics in this scenario?
Antibiotics are designed to kill harmful bacteria causing an infection, but they are often non-selective and can also eliminate the beneficial bacteria in your gut. This disruption can lead to side effects like antibiotic-associated diarrhoea. Taking probiotics during or after a course of antibiotics can help replenish the 'good' bacteria, restore the gut's balance more quickly, and mitigate these negative digestive side effects.
7. Are all fermented foods considered probiotic? Explain with an example.
No, not all fermented foods are probiotic. A food is only considered probiotic if it contains an adequate amount of live and active beneficial microorganisms at the time of consumption. Many foods undergo processing after fermentation that kills the microbes. For example, sourdough bread is made with a fermented starter, but the baking process kills the live cultures. Similarly, beer and wine are fermented, but the microbes are either filtered out or killed. In contrast, unpasteurised sauerkraut and yoghurt with 'live cultures' are true probiotic foods.
