Probiotics 101
Do we need probiotics?
Persistent gut issues indicate that the microbiome may be out of balance. Whether you’re experiencing stomach cramps, constipation, gas, gurgling or diarrhea -- when the microbiome becomes imbalanced, it requires repair. We’ve all heard of probiotics, and it’s true that introducing more gut bacteria can help restore what has been lost -- however, it is really important that the right kinds of bacteria are added and that first we focus on eating a high range of fiber rich foods to feed a variety of bacteria species. In this post I’ll talk more about how to choose the right probiotics so that you can restore the bacterial balance and regain a healthy feeling in your gut.
When you go to the pharmacy or health food store, you’ll typically see lots of different kinds of probiotics -- including single strain, dual strain options and multi-strains. Which one do you choose?
Single and dual strain formulas are usually designed to address specific conditions, and multi-strain products (four or more strains) are normally aimed at supporting general and digestive health.
Probiotics are bacterial organisms and just like humans, they have their own family tree:
The genus name (i.e. their extended family)
The species name (i.e. their immediate family)
The strain (i.e. them as an individual)
Yes, this is going to be a bit geeky, but here’s the important message: two strains within the same family can be really different.
For example, Lactobacillus rhamnosus LGG® is a well-researched probiotic beneficial for the immune system, but another Lactobacillus rhamnosus that is not the LGG® strain, may not do the same thing, despite being the same genus (Lactobacillus) and species (rhamnosus).
So, do your research -- choose a multi-strain for broad coverage -- or speak to a naturopath to get a probiotic specific to your condition.
Probiotics in Pregnancy Do Double Duty
The health of a mother’s microbiome impacts on the health of her baby’s microbiome, and the baby’s immune and digestive health further down the track. Several probiotic strains have been shown to improve the mother’s microbiome; including Lactobacillus rhamnosus (LGG®) and Bifidobacterium animalis ssp lactis (BB-12®). These two strains support blood sugar regulation in pregnancy and have shown to lower the chance of infant eczema and infections. Additionally; Bifidobacterium breve (M-16v) and Bifidobacterium longum (BB563) have shown to reduce the risk of allergy in infants. Choosing the right probiotics in pregnancy is therefore important to support the health of both mother and baby. If you have a history of eczema, allergies or impaired immunity in your family taking a probiotic short term could support you and your baby.
A Word on Weight Loss
Reducing weight can lower the risk of cardiovascular disease, reduce pressure on joints and improve mobility -- but losing weight is often a difficult battle for many people -- probiotics can help! It has been shown in studies that reductions of certain species of bacteria through antibiotic use or other medications can lead to bacteria that support weight gain becoming more prolific. We want to have a broad range of bacteria which we get from eating a broad range of foods, the more variety the better. Also specifically replenishing Bifidobacterium animalis ssp lactis B-420™ and Bifidobacterium animalis ssp lactis HN019™ have been shown to help people with weight loss.
Microbial Building Blocks for Babies and Toddlers
After birth, a baby’s microbiome is influenced by the microbes it comes into contact with during delivery, breastfeeding and skin-to-skin contact. Up until around three years of age, the microbiome continues to change rapidly until it stabilises, resembling an adult’s microbiome. So, the microbiome is really sensitive in those first three years.
When antibiotics are introduced to treat infections such as ear or throat infections, the microbiome can suffer long-term damage -- thus compromising the immune system. Children under 3 who have been given antibiotics, are more likely to have further infections as a result of compromised immune function.
There are several probiotic strains that can help support healthy microbiome development and immune system in babies and toddlers: Lactobacillus rhamnosus (LGG®), Bifidobacterium animalis ssp lactis (BB-12®), Bifidobacterium breve (M-16v) and Bifidobacterium longum (BB563). Research tells us that a combination of these strains can reduce throat, ear, nose and chest infections , which can lower the need for antibiotics.
Probiotics for the Bigger Kids
Moving into childhood, the microbiome continues to influence immune and gut health, and helps protect against common infections in the schoolyard. Lactobacillus rhamnosus (LGG®), Bifidobacterium lactis (Bi-07) and Lactobacillus acidophilus (NCFM®) can be used to promote microbiome health, reduce the risk of respiratory infections, prevent the need for antibiotics, and reduce digestive discomfort -- meaning fewer days off school and more time for your kids to do the things they love.
Better Gut Bacteria for Busy Adults
As an adult, a combination of several strains can offer many health benefits, including:
Improving reflux symptoms and constipation with Bifidobacterium animalis ssp lactis (HN019™);
Supporting healthy immune function with Lactobacillus rhamnosus (HN001™);
Reducing the risk of gastrointestinal infections and traveller’s diarrhoea with Saccharomyces cerevisiae (boulardii); and
Reducing abdominal bloating with the combination of Lactobacillus acidophilus (NCFM®) and Bifidobacterium lactis (Bi-07)
Remember: If we do not accompany probiotics with a fibre rich diet the benefits will not remain, so ensure you eat plenty of fruit, vegetables, and legumes. The probiotics we take are bacteria, and bacteria need to eat too! One of their favorite foods is inulin, a special fibre that is found in lots of places, but especially in dandelion root tea. Replace one tea or coffee a day with a roasted dandelion root tea and know your microbiome will love you more for it! Include different foods everyday. Count your plate and aim to be having 15 different kinds of fibre per day! Each food promotes a type of bacteria and gives us that range of bacteria our gut and immune system love.
Don’t let your gut feelings bum you out! Instead, switch up your diet and lifestyle habits and rid yourself of symptoms such as bloating, gurgles and gas. If your gut symptoms are troubling you and you would like to chat more --send me a message to see how I may be able to guide you to the right probiotic or a comprehensive plan to restore the health in your gut.
