Most of us have heard the term "probiotics" before. But what are probiotics actually? "Wasn't that something with yogurt?" is often the abstract idea that many people have when they hear this term. There are now countless probiotic supplements on the market and yet many consumers still don't know exactly what to look out for when buying and taking probiotic food supplements. Because quality and origin are of essential importance here.
In this article we would like to explain in more detail what probiotics really are, why they are so healthy and important for our body, and especially our intestinal health.
What are probiotics?
Probiotics are living microorganisms that we can usually take in the form of dietary supplements or fermented foods such as yogurt, kefir or sauerkraut. There are countless different types of probiotics, although it is not possible to determine an exact number because there are a variety of strains and types of probiotics. Bacteria, yeasts and other microorganisms can be used as probiotics.
The most common types of probiotics include Lactobacillus and Bifidobacterium. It is important to note that each probiotic can have different effects on the body, depending on the type, dosage, formulation and other factors. Therefore, it is important to pay attention to the quality, i.e. origin and processing of the product. Another quality feature is high bioavailability, i.e. absorption, of the product. It is advisable to use a reliable supplier, such as BE THE CHANGE.
Consequently, we would like to list some of the most common types of probiotics:
- Lactobacillus acidophilus
- Bifidobacterium bifidum
- Streptococcus thermophilus
- Lactobacillus plantarum
- Lactobacillus rhamnosus
- Saccharomyces boulardii
- Bifidobacterium lactis
- Lactobacillus reuteri
- Lactobacillus casei
- Lactobacillus fermentum
These microorganisms, such as lactic acid bacteria and bifidobacteria, are known to have positive effects on our intestinal health by supporting the balance of the intestinal flora.
A healthy gut flora is important for digestion, nutrient absorption, our immune system and many other aspects of our general health. There is now also evidence that probiotics may help treat certain conditions such as irritable bowel syndrome, ulcerative colitis and allergic rhinitis.
Basically, it is important to note that probiotics should be taken in combination with a healthy diet and lifestyle to achieve maximum benefits for our body.
In order to better understand the effects of probiotics, we now want to take a closer look at the human intestinal flora.
How does the human intestinal flora work?
The human intestinal flora consists of a complex community of bacteria, fungi, viruses and other microorganisms that live in our intestines. Together, these organisms form what is known as the intestinal microbiome. You can imagine the intestinal microbiome (very simplified) as being similar to our skin. If we do not clean our skin or wash it excessively, we will destroy the natural skin flora in the long term and this will lead to rashes, inflammation and diseases. Just as we care for our skin, we must also protect and care for our intestinal flora.
The gut microbiome plays an important role in the digestion of food and the absorption of nutrients. The bacteria in the gut microbiome help to eliminate harmful substances and pathogens from the body by forming a protective barrier and strengthening our immune system. A healthy gut flora is also important for regulating our metabolism, producing hormones and neurotransmitters, and maintaining a healthy intestinal wall. Keeping the gut flora healthy is therefore vital for humans.
A disturbed intestinal flora can lead to digestive problems, inflammation, allergies, autoimmune diseases and many other health problems. The human intestinal flora can be negatively affected by various factors, such as an unbalanced diet, taking antibiotics, stress, environmental toxins and individual genetics. A healthy diet rich in fiber and probiotic foods, on the other hand, can help support the intestinal flora and keep it healthy.
What can damage or disrupt our intestinal flora?
It is not without reason that the intestine has the reputation of being one of the most important organs in our body, because it represents the interface between the outside world and our body. Our intestine processes the food we consume and reacts to external influences such as pathogens, fungi, viruses and bacteria.
One of the most serious factors that can negatively affect the intestinal flora is the use of antibiotics. Antibiotics are very effective in treating infections, but they can also kill beneficial bacteria in the intestines, which can lead to "dysbiosis". Dysbiosis refers to an imbalance in the intestinal flora in which harmful bacteria predominate and healthy bacteria are reduced. This can lead to indigestion, diarrhea, bloating and other health problems.
An unbalanced diet can also affect the intestinal flora. A diet rich in sugar, fat and processed foods can inhibit the growth of healthy bacteria in the intestine. This can also lead to dysbiosis and increase the risk of intestinal diseases.
Stress is another factor that can disrupt the gut flora. Stress can disrupt the balance of gut flora by weakening the immune system and slowing down bowel movements. This can increase susceptibility to infections and the risk of inflammation in the gut.
Other factors that can affect the intestinal flora include alcohol consumption, smoking, environmental toxins and certain medications such as NSAIDs (non-steroidal anti-inflammatory drugs).
It is therefore important to maintain a healthy diet and lifestyle to keep the natural intestinal flora healthy and reduce the risk of digestive problems and other health problems.
Maintaining a healthy intestinal flora and nurturing and strengthening it with high-quality probiotics is therefore essential — especially for our immune system.
What benefits do probiotics have for our immune system?
Probiotics can have a positive effect on our immune system by supporting the balance of the intestinal flora and reducing inflammation in the body. A healthy intestinal flora is important for the functioning of the immune system, as the intestine represents the largest contact area between our body and the outside world and is therefore an important place for the defense against pathogens.
Several research findings suggest that probiotics can support the immune system in several ways. For example, they can:
- Reduce inflammation in the body: Disturbed intestinal flora can lead to chronic inflammation in the body, which can strain the immune system and contribute to various diseases. Probiotics can help reduce inflammation in the intestines and thus throughout the body. This can help reduce the risk of inflammatory diseases such as Crohn's disease and ulcerative colitis.
- Strengthening the barrier function of the intestinal mucosa: A healthy intestinal flora can help to strengthen the barrier function of the intestinal mucosa and thus prevent pathogens from entering the body.
- Promote antibody production: Probiotics can promote the production of antibodies in the body, which help fight pathogens and fight infections.
- Improved mental health: There is evidence that probiotics may help improve mental health, particularly in those with anxiety disorders, depression and stress.
- Better BMI: Probiotics can help reduce body weight and body fat and promote muscle growth, especially in people who are physically active.
How can I take probiotics?
There are several natural sources of probiotics that can be incorporated through the diet. Some of the best sources of probiotic foods include:
- Yogurt: Yogurt is a good source of probiotics, especially Lactobacillus acidophilus and bifidobacteria. However, make sure the yogurt does not contain high amounts of sugar or artificial additives.
- Sauerkraut: Sauerkraut is made from fermented cabbage. It provides a good source of probiotic bacteria. Sauerkraut contains Lactobacillus bacteria, and it also helps in the digestion of carbohydrates.
- Kimchi: Kimchi is a Korean side dish made from fermented vegetables that also contains Lactobacillus bacteria. It is often served as a side dish with meals and can also be used in soups or stews.
- Kombucha: Kombucha is a fermented tea drink rich in probiotic bacteria and yeast. It is often used as an alternative to soft drinks or alcoholic beverages.
- Colostrum: Colostrum is the first milk of any mammal. This milk contains a high concentration of antibodies, proteins and nutrients that the newborn needs to grow and develop a strong immune system. Colostrum naturally contains a variety of beneficial bacteria that can promote digestive health, including Lactobacillus acidophilus, bifidobacteria and other probiotic strains. Our own colostrum, for example, contains at least 60% antibodies (IgG).
- Tempeh : Tempeh is a fermented soy product and contains a variety of probiotic bacteria. It is also a good source of plant protein and fiber.
You probably don't eat all of these foods regularly or sometimes you just don't have the time to cook such a balanced and varied meal. Therefore, taking high-quality probiotic supplements makes sense. It is particularly important to ensure that the ingredients in these supplements are bioavailable, organically grown and come from a reputable supplier.
An excellent example of a high-quality probiotic supplement is our Colostrum & Probiotics capsules.
Swiss Immune® Colostrum & Probiotics
Our Swiss Immune® Colostrum & Probiotics capsules effectively and naturally build up the immune system and strengthen the natural intestinal flora. The high-quality ingredients in the capsules care for the gastrointestinal tract, nourish the intestinal microbiome and counteract digestive irritations.
The colostrum in our capsules is rich in antibodies* and has been supplemented with high-quality probiotic cultures. Our probiotics promote the regeneration of the entire body and offer the organism the best support for general well-being.
Sources
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- Holzapfel WH, Haberer P, Geisen R, Björkroth J, Schillinger U. Taxonomy and important features of probiotic microorganisms in food and nutrition. American Journal of Clinical Nutrition. 2001;73(2):365S–373S.
- Felis GE, Dellaglio F. Taxonomy of lactobacilli and bifidobacteria. Current Issues in Intestinal Microbiology. 2007;8:44–61.