Probiotics: when, why and which one?
Our digestive system is host to at least 500 different bacterial species. Around 85% of the bacteria in our gut is beneficial to our health, with the remaining 15% being pathogenic bacterial strains and yeasts which are easily kept under control. In fact, in a well balanced gut, the friendly bacteria can actually utilise some of the pathogenic strains to perform helpful functions.
The problem is that most people today have this proportion reversed with the majority of gut flora of the unfriendly variety. This change of the balance occurs due to issues such as antibiotic use, the birth control pill and other common medications which can negatively affect gut flora. Other issues include the over-consumption of processed foods and high amounts of sugar and unhealthy carbohydrates which feed pathogens and candida.
The health consequences of a pathogen dominated gut are highly varied, but include:
- Diarrhea, constipation, excessive gas, bloating, allergies, eczema, irritable bowel, inflammatory bowel, kidney stones, ear infections, strep throat, colds, vaginal yeast infections, Crohn’s disease, lactose intolerance, thrush, athlete’s foot, and more.
The good news is that proactive steps can be taken to tip the balance back in favour of a healthy gut by working with supportive bacteria. Homemade fermented foods is one habit which can help to maintain good health, but for many people, repairing the therapeutic balance of intestinal health involves taking more active steps, such as taking a daily probiotic.
The Benefits of Probiotics
Probiotics are friendly bacteria that prevent the overgrowth of pathogenic bacteria, yeast and fungus in the gut. Here are some of the beneficial functions performed by probiotics in the gut:
- Produce substances to normalise cholesterol
- Lower blood pressure
- Reduce the pH in the intestines
- Support digestion of lactose and dairy products
- Prevent dental caries
- Strengthen the lining of the digestive tract, to reduce excessive gut permeability
- Reduce inflammatory response creating allergy symptoms
- Restore gut health after taking antibiotics
How to Choose a Probiotic
There are thousands of different strains of probiotics. The seven core genera of microbial organisms most commonly used in probiotic products are: Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus.
Whilst common advice includes taking a multi strain variety, containing the highest number of probiotic that you can find, some people will find that some strains do not sit well with their gut health. This multi strain dosage means that you don’t know which strains are helping and which are hindering.
I would usually recommend discussing your health needs with a Naturopath to find which is the best version of probiotics for you. If this is not possible, consider a few basic strains such as:
- S. Boulardii for travel support, as it is shelf stable and useful for diarrhoea
- Lactobacillus rhamnosus GG (sometimes referred to as LGG) for symptoms of irritable bowel, for general immunity, or after antibiotics
- Lactobacillus Reuteri for inflammation from infection or allergies, skin issues, and histamine issues.
There are many more strains, some very targeted for specific issues, such as iron deficiency, osteoporosis, children’s health, and allergies. It is important to review a full case history with your Naturopath in order to work out the best steps in which to positively treat your health, and which products, including probiotics, to take.
As a general rule, take probiotics after food, and away from antibiotics. You can take them concurrently, but avoid taking at the same time. Probiotics will only be supportive whilst you are taking them, so if you tend to have issues which respond well to taking probiotics, it may be worth taking them regularly. Taking a break from time to time can be useful if only to note changes to symptoms when not taking them.
Note that we have microbiomes in all sections of our body, not just the gut. Our skin, mouth, vagina, etc. all have their own microbiome, which if not in balance, can affect our health. There are specific probiotics for these areas, which should be managed on a case by case basis.
For more help, please see me in clinic.
EA.
3/6/24
Research:
S. Boulardii:
https://pubmed.ncbi.nlm.nih.gov/37927652/
Lactobacillus GG:
Lactobacillus reuteri:
