What probiotics are all about and what they are good for.

Nowadays, there is hardly any other medical term that is as hyped in public as probiotics . But what exactly is that? And what are these probiotics really good for? You can find out all about it in the following blog post.
First of all: probiotics is just the plural of probiotic (props to everyone who already knew that #Latinthanks). But seriously: probiotics (Greek pro bios = 'for life') are living microorganisms (e.g. bacteria or fungi) that multiply in the intestines and provide a health benefit to the host. That may sound a bit gross at first, but it's exactly the opposite: if probiotics get into our intestines in sufficient quantities, it is associated with many health benefits.
But not every "good" bacteria is a probiotic. Here are a few criteria that must be met in order to label a bacterial strain (or bacterial strains) as a probiotic:

• Evidence of a health-promoting effect
• survival of the stomach passage and ability to reproduce in the intestine
• Production of lactic acid and other substances with bacteriostatic or bactericidal effects
• Proof of genetic stability in order to exclude disease-causing mutations, i.e. changes

Fortunately, we have our first contact with probiotic bacteria strains at birth. If this were not the case, we would have immense health problems as children. In a normal birth, this happens through the mother's vaginal flora, and in a Caesarean section, at the latest, through the administration of breast milk (another reason why breast milk is so important).

What are probiotics good for?

While they have vital functions for us as children, probiotics also provide us with fundamental support in adulthood. May we introduce these little helpers in our intestines that have probably been underestimated so far:

1. They activate our immune response when our immune system is attacked (by stimulating the production of T cells).
2. They work against allergies, skin diseases and asthma by preventing our immune system from overreacting (to harmless foreign bodies).
3. They have an antibacterial effect.
4. They counteract food intolerances because a healthy intestinal flora protects our intestinal mucosa and therefore prevents a so-called leaky gut .
5. They reduce stress hormone levels by preventing the formation of the stress hormone cortisol (less cortisol → less perceived stress → more health & well-being)

It's all about the mix:

Probiotics in themselves have many health benefits if we consume them in the right amounts - that is, enough of them. However, the best effect is achieved when a probiotic is combined with a prebiotic. This then results in a synbiotic (Latin syn = together, together). As the word implies, a synbiotic has significantly better effects on our intestines than a probiotic or prebiotic alone. You can imagine it like this: the "good" bacteria in our intestines are the probiotics. In order for them to work hard and support your intestines, they need energy. And that is exactly what they get from the prebiotics. These substances are basically the food for the probiotics. If you consume a synbiotic, you are creating the perfect basic conditions for the many little helpers in your intestines!

Where do probiotics occur?

Probiotics are found in some foods. Mother Nature hasn't completely let us down when it comes to probiotics and prebiotics, but the concentration of bacteria in probiotic foods is much lower than in supplements (often just one hundredth). This concentration is measured in colony forming units (CFUs), which is a measure of the amount of living microorganisms.
The best-known probiotic bacteria are lactobacilli, bifidobacteria, enterococci and yeast. These are found in yogurt, kefir, sauerkraut and miso, among other things. In general, fermented foods usually contain probiotics.

Probiotic foods include:

• Dairy products such as: natural yoghurt, kefir, buttermilk, cheese
• Fermented foods such as: sauerkraut, kimchi, miso
• apple cider vinegar and yeast

Prebiotic foods include:

• Whole grain products such as pumpernickel, whole grain bread
• Fruits such as apples and bananas
• Vegetables such as: asparagus, artichoke, broccoli, salsify, chicory, onions, garlic
• Seeds and nuts , such as: flaxseed and psyllium

We hope that this blog post has given you an overview of the topic of probiotics and that you are now aware of how important these little helpers are for your gut. Because of course: Happy Gut, Happy You!