Probiotics: what are they and their benefits
Probiotics play an important role in our overall health - far beyond the gut.
Here we look what probiotics are, some common examples, how to get them and the many health benefits probiotics bring.
You’ll also find some links to scientific studies if you’d like to delve deeper.
| What are probiotics?
Probiotics are live microorganisms, such as bacteria or yeast, that provide health benefits - especially to our gut.
To be considered a probiotic, these microorganisms need to be sufficiently beneficial - so not all live bacteria or yeasts are considered probiotic.
| Common examples of probiotics
Common probiotic strains include:
Lactobacillus: Found in yogurt, kefir and fermented foods
Bifidobacterium: Found in some dairy products and supplements
Saccharomyces boulardii: A beneficial yeast used in some supplements
Streptococcus thermophilus: Used in making yogurt and cheese
Bacillus coagulans: Found in certain probiotic supplements and foods. Especially common in commercial kombuchas
| How to get probiotics
Probiotics are available in various forms - usually in fermented food and drinks or as a supplement.
Fermented foods
Various traditional, fermented foods provide good levels of probiotics.
Some common examples are:
kimchi
sauerkraut
yoghurt
cheese
olives
Read more about the best probiotic foods.
Fermented drinks
Similar to fermented foods, there are many traditional fermented drinks which are rich in probiotics.
Some examples are:
kefir: one of the richest and most diverse sources of probiotics
kombucha
traditional ginger beer (not commercial soft drink versions)
tepache: a fermented pineapple drink
Read more about the best probiotic drinks.
Probiotic supplements
Supplements can be a great way to complement a healthy diet rich in probiotic foods.
They can be especially beneficial:
in times of general poor gut health
after antibiotics
during bouts of diarrhoea or constipation
after food poisoning
during skin outbreaks
during periods of poor immunity
It’s important to take a quality probiotic which will make it to your gut alive though. If you are in the UK, we recommend Symprove for this reason.
| Health benefits of probiotics
They are many and varying - and affect many parts of the body outside the gut.
Healthy microbiome
First and foremost, probiotics help develop a healthy gut microbiome which contains a variety of beneficial bacteria. With these healthy bacterial colonies in our guts, the benefits listed below are able to take place.
Improving digestion
Probiotics help break down food and absorb nutrients more efficiently. This reduces the severity of common digestive issues like bloating, gas and constipation.
Reducing diarrhoea
Probiotics can help reduce the intensity and duration of episodes of diarrhoea. This may be especially helpful to know for regular travellers.
Boost immune system
Studies have shown beneficial bacteria in our gut promote a more resilient immune system.
Mental health
The gut-brain axis is a strong nerve connection between our gut and the brain and studies have shown there is a profound connection between our gastrointestinal system and mental health.
Probiotics may influence mood, brain function and emotional wellbeing - but more research is needed.
Improve symptoms of IBS
Irritable bowel syndrome (IBS) causes chronic discomfort in around 10% of people. However, probiotics have shown promise in easing IBS symptoms.
Reduce severity of allergies
Probiotics have the potential to reduce the severity of allergic conditions, particularly in children and infants.
Heart health
Some probiotic strains may protect against cardiovascular diseases by lowering bad cholesterol and improving blood pressure.
Improved tolerance to lactose
Probiotics in our gut can improve the digestion of lactose and make dairy products more tolerable to some people.
Weight management
Probiotics in our gut can aid in weight management by influencing appetite and energy usage in the body.
Reduce inflammation
Having a gut with healthy levels of probiotics can help reduce inflammation.
Gut health after antibiotics
Antibiotics disrupt the gut microbiome and can affect its balance. Taking probiotics helps to restore the balance of gut bacteria after antibiotic treatment.
Detoxification
Probiotics in our gut help remove harmful toxins and help exclude bad bacteria through competition.
Better breath
Probiotics help balance the gut microbiome which can often be a root cause of unpleasant breath.
Our favourite gut health products in the UK
Symprove probiotic - developed by scientists, supported by clinical studies and superior at colonising you gut. The best and most evidenced probiotic in our opinion. Use discount code HELLOGUT50 for 50% off the first three months
Hellopath gut health tests - the UK’s most comprehensive gut health test. It tests over 100 biomarkers, checks your digestion and immune response, analyses leaky gut and provides a report on your microbiome
M&S x ZOE gut shot - this is both the best kefir and best gut shot in the UK in our opinion. It has 14 different strains of beneficial bacteria, prebiotics, fruits, ginger and lemon - all which have been shown to be good for the gut.
Recommended reading
