Introduction to Probiotics
The gut is the engine of our health, and its functions extend far beyond digestion. If things aren't running smoothly there, our entire body loses strength, affecting processes from head to toe, from the physical to the mental level. Due to our modern lifestyle, we can only partially protect ourselves from industrially processed foods and toxic environmental influences. All these influences directly affect our gut, impacting our overall health. This can manifest directly as classic digestive problems like diarrhea, abdominal pain, or constipation, but also as skin problems, mood swings, and weight gain. The gut microbiome, the composition of "good" and "bad" bacteria that colonize the intestinal wall, plays a crucial role. It can be considered the central hub of our immune system and protects us from many diseases. healthy gut flora It protects the intestinal lining, contributes to improved absorption of vitamins and minerals, and is responsible for the production of essential substances that we cannot obtain through our diet. However, despite its many functions, our gut flora is unfortunately also highly vulnerable. It only functions smoothly through the interplay of different organisms and in perfect symbiosis with its host – our body. Various influences can quickly throw the gut flora out of balance, leading to dysbiosis. However, we can counteract this with the right habits and support. Probiotics are excellent at this, as they effectively help to restore the balance of the gut flora and, with regular intake, ultimately maintain this balance. It is extremely important to pay close attention to the quality of the probiotics, to take them correctly, and to support this with a healthy diet. You can learn more about the gut, gut flora, microbiome, and the crucial role of probiotics here.
What are probiotics?
According to the WHO definition, probiotics are live microorganisms that provide a health benefit when ingested in sufficient quantities.
How did probiotics get their name? “Pro bios” translates from Latin as “for life,” which corresponds quite closely to their function. Probiotics may only be called such if they meet the following four criteria:
- A demonstrably health-promoting effect for the consumer
- The production of lactic acid and other substances with bacteriostatic or bactericidal effects
- They must survive passage through the stomach and be capable of reproduction in the intestines.
- Proof of genetic stability is required to rule out disease-causing mutations.
Probiotics have been part of the human diet for quite some time, not just recently, but in the form of fermented foods. Today, they are also readily available over the counter as dietary supplements in pharmacies, online, or in grocery stores.
Probiotics have the ability to attack pathogens in several ways. By colonizing the intestinal walls, they prevent harmful bacteria and toxins from entering the body through the intestinal wall.
These disease-causing agents can be caused by some probiotic microorganisms They can also be killed directly thanks to their antimicrobial effect.This happens by depriving them of their food source, causing them to convert carbohydrates into short-chain fatty acids. Probiotics are therefore the beneficial bacteria that colonize the gut and ensure a healthy gut flora. When your gut flora is intact, your body is better able to absorb nutrients like vitamins and enzymes from food. At the same time, your immune system is strengthened by the probiotics. Intestinal bacteria strengthened.
It's important to know that probiotics can have an individual effect on each person, and there are also people for whom probiotics have no effect at all. Why is that? Whether the beneficial bacteria colonize the gut depends on the initial state of the individual microbiome and specific gene expression patterns in the gastrointestinal tract. In any case, however, probiotics must be consumed regularly to achieve an active effect.
The best-known representatives of probiotics are lactobacilli (lactic acid bacteria), bifidobacteria and enterococci.
Sources:
https://www.supplementbibel.de/probiotikum-test/
https://www.darmflora-ratgeber.de/probiotika.html
What are prebiotics?
Prebiotics, also called prebiotics, are components of foods that are not digestible. They are therefore not living organisms, but rather... Dietary fiber. They stimulate the activity of various types of bacteria in the gut and can thus have a positive effect on the gut flora. Most prebiotics are found in carbohydrates. Examples include fructosaccharides, galactosaccharides, and soy oligosaccharides. However, the best-known prebiotic is inulin.
Prebiotics serve as food for the bacteria in the gut. Bifidobacteria and Lactobacilli You benefit from this (learn more about the individual bacterial strains later!). Gut bacteria are responsible for converting oligosaccharides into short-chain fatty acids. This lowers the pH of the gut, making the environment more acidic. The advantage of prebiotics is that they pass through the small intestine largely undigested, meaning they can serve as a food source for the beneficial bacteria in the large intestine. When the gut flora is balanced, harmful bacteria have more difficulty multiplying. Furthermore, digestion improves – sluggish bowels and constipation can be avoided. Prebiotics are dietary fibers. This means they offer additional benefits, such as improved absorption and utilization of calcium, lower blood sugar levels, and a reduced risk of colon cancer.
Source:
https://www.medikamente-per-klick.de/apotheke/ernaehrungslexikon/praebiotika/
What are synbiotics?
It's all about the mix! Probiotics alone offer numerous health benefits when consumed in the right amount – that is, in sufficient quantities. However, the best effect is achieved when a probiotic is combined with a prebiotic. This results in a synbiotic (from the Latin "syn," meaning together, jointly). As the name suggests, a synbiotic has significantly better effects on our gut microbiome than either a probiotic or a prebiotic alone.
Side effects
Generally, only the extremely positive effects of probiotics are mentioned. Probiotics have positive effects on gut health, the digestive system, the cardiovascular system, mental health, and much more. But are there also side effects that can occur from taking them?
One fundamental point needs to be made clear here.There are many different probiotic products on the market, varying in their composition from diverse bacterial strains to other ingredients. Due to the individual formulation of these products, very different effects and properties can emerge, making it difficult to generalize about probiotics and their side effects. Furthermore, the individual's health condition also plays a role.
The most common side effects caused by probiotics are bloating and/or diarrhea or constipation. However, this can also be a so-called “Initial worsening(See below). However, if the symptoms do not disappear after a few days or weeks, the intake should be discontinued. Ultimately, an initial worsening of symptoms is a good sign, as it means that the introduced bacterial strains have reached the intestines and are causing changes there. This initial worsening should generally not last longer than two weeks. If no clear positive change is evident after this time, it could be a probiotic intolerance.
Excessive consumption (i.e., in far too large quantities) can lead to dysbiosis of the gut microbiota or even states of confusion. Studies have shown that people who took many different probiotic preparations simultaneously developed cognitive problems over time. Furthermore, an overdose over a prolonged period can cause bacterial cultures to colonize the small intestine. This colonization of the small intestine results in the production of hydrogen and methane, which in turn can cause bloating and abdominal pain. That dysbiosis of the small intestine was ultimately responsible for the patients' symptoms became clear when they stopped taking probiotics and were treated with antibiotics: gastrointestinal symptoms improved in 70% of cases, and the states of confusion disappeared completely in 85%.
The following principle applies:
- Initial worsening: Initial symptoms like bloating, flatulence, diarrhea, or constipation can indicate that the probiotics are working and causing changes in your digestive tract. This means that in the long run, things will improve!
- Intolerance: If symptoms such as bloating and/or diarrhea or constipation do not disappear after approximately two weeks, this is not a case of initial worsening, but possibly an intolerance. The medication should then be adjusted or the dosage changed.
- Combination of different preparations: Taking several different medications at the same time should be avoided, unless specifically prescribed by a doctor or pharmacist.
Sources:
https://www.pharmazeutische-zeitung.de/2018-08/darmbesiedlung-probiotika-haben-nebenwirkungen/
https://www.zentrum-der-gesundheit.de/artikel/probiotika/probiotika-und-ihre-nebenwirkungen-810802
Ending
In this journal article, we have compiled all the important information about the structure of the intestine, your very individual and unique microbiome, and the intestinal flora, so that you can fully understand all the background information about our products.
Furthermore, you've learned more about what probiotics and prebiotics are and the reasons for taking them. We've compiled a critical overview of the different forms of probiotics available to help you choose the right one. To make it easier for you to understand exactly how the individual bacteria in your gut function and what these little helpers are responsible for, we've briefly explained the three most important ones.
You weren't quite sure yet whether taking probiotics was right for you, and when you should even take them? Then we hope we were able to answer that question in our journal entry.
Firstly, we have shown you which foods can support your microbiome and promote your overall health.
We sincerely hope we were able to answer many of your questions and that you now have a complete understanding of gut health and probiotics. If you still have any questions, or if there are any topics that haven't been explained in enough detail, please feel free to contact us via support@mybacs.com Contact us. We will do our best to answer all your questions!
