What are Probiotics, and Do You Need Them?

Numerous microorganisms, mostly bacteria, fungi, or protozoans, live in our bodies. Collectively known as the microbiome or microbiota, these microbes can be helpful, harmful, or neutral. 

The gut (stomach and intestines) has the largest proportion of microbiota in our body. Other organs that host these microbiotas, though in lesser concentrations, include the mouth, skin, food pipe, airways, and urinary and genital tracts. 

Some foods and substances that increase harmful bacteria in the stomach and elsewhere are refined sugar, factory-farmed meat, refined grains, artificial sweeteners, too much saturated fat, antibiotics and fried foods. Additionally, inappropriate diet and lifestyle factors such as alcohol consumption, physical inactivity, and lack of sleep also contribute to more harmful bacteria in the gut. 

Probiotics for gut health are foods that play a vital role in the growth of good bacteria in the digestive system, the intestines in particular, and suppress the growth of other bacteria that are not useful. Additionally, they are capable of reaching the gut alive and bringing about useful changes in the body as well. Dr Sandeep Pal, Gastroenterologist and Hepatologist, Chandigarh adds, “Probiotic-rich food supports a healthy gut microbiome. The beneficial bacteria aid digestion and improve gut health.”

Yes. Gut microbiota are more critical than others because they play a role in digestion, maintaining the health of the gut lining, overall immunity (protection from harmful organisms), and production of valuable substances such as vitamins. In the past decade, the Indian market has experienced a significant surge in probiotic products.

Around 1000 types of bacteria live in the gut, and two types make up 80-90% of these. They are called Bacteroidetes and Firmicutes. It is believed that a higher proportion of Bacteroidetes compared to Firmicutes contributes to a leaner weight and better overall well-being in humans. High-fat foods increase the number of Firmicutes (harmful bacteria), resulting in weight gain, reduced immunity, and other related conditions. 

Probiotics correct this ratio between Bacteroidetes and Firmicutes in the human gut and contribute to good health. 

Specific strains of bacterial species, such as Lactobacillus, Bifidobacterium, Bacillus, Streptococcus, and the fungus Saccharomyces, are common probiotic sources. 

Different microorganisms release different types of substances or enzymes in the gut. The substances released by beneficial bacteria assist in the efficient breakdown and absorption of food and other processes like immunity; those released by harmful bacteria can disturb the regular metabolism and cause improper food digestion, obesity, and other diseases. 

A critical function of the beneficial bacteria is their role in fermentation, a process that breaks down sugars (or carbohydrates) in the diet into simpler, easily digestible substances. Fermentation occurs in the large intestine and gives rise to useful products such as antioxidants and vitamins. It also provides food for probiotics such as Lactobacillus. 

Dietary fibre is an important substance that keeps the human gut healthy and is good for overall health. It is a carbohydrate made up of indigestible substances from plant sources. Wholegrain cereals, fruits, and leafy vegetables are rich sources of dietary fibre, and digestion of this fibre depends on the number of good bacteria in the gut. 

Dietary fibre is considered a prebiotic and serves as food for probiotics. As humans cannot digest fibre, probiotic intake helps to utilise dietary fibre and its benefits. Probiotics produce lactic acid, which digests carbohydrates and prevents weight gain.

Our current lifestyle is affected by a lack of proper sleep and regular exercise, fast food consumption, and refined, packaged, and processed foods, which harm useful gut bacteria and create an imbalance by nourishing more harmful than useful bacteria. 

Probiotics reduce or destroy harmful bacteria, improve the numbers of good bacteria, and balance the gut microbiota in our favour, thereby improving gut health.

Probiotics for tummy health mainly regulate the balance of gut microbiota and increase the number of good bacteria in the intestines, resulting in an overall benefit to the human host. 

Lactobacilli are commonly found in fermented foods such as curd, buttermilk, pickled vegetables, paneer, idli, dosa, dhokla and whole wheat bread. Beetroots, green peas and apples are also good sources of probiotics.

Some of the main benefits of probiotics are:

• Improved digestion and absorption
• Reduced cholesterol, maintaining a healthy weight, and preventing lifestyle diseases like obesity, diabetes, hypertension, etc.
• Improved skin health
• Enhanced immunity
• Reduced infections (UTIs, yeast, etc.)
• Improved health of the gut lining
• Lowered chances of chronic diseases like irritable bowel syndrome, Helicobacter pylori gastritis, inflammatory bowel disease, cancers, etc.
• Reduced instances of inflammation and allergic reactions

Probiotics for tummy health increase the number of good bacteria in the gut, improving overall health. They keep the gut lining healthy by preventing damage due to harmful bacteria, thus improving digestion and nutrient absorption and lowering the risk for diseases like diabetes, heart problems, and obesity. 

Probiotics reach the stomach alive (without being killed in the digestive process) and produce substances useful for the digestion and absorption of sugars and other substances that help to increase the number of good bacteria in the stomach. 

Yes. Probiotics increase the number of good bacteria in the stomach and aid in healing and prevention of stomach issues like gastritis secondary to bacterial infections, indigestion, bloating, regular bowel habits, etc. 

Probiotics restore the gut microbiota by increasing the number of good bacteria. 

Probiotics improve the stomach’s inner lining, making it resistant to infections, facilitating digestive capability, improving overall immunity, and producing other valuable substances such as vitamins and hormones. 

Lactobacillus strains are best for gut health. You may choose probiotics containing Lactobacillus, Bifidobacterium, Bacillus or Saccharomyces boulardii, at a strength of at least 1 billion colony-forming units (CFUs). 

Probiotics for upset tummy due to food poisoning or other causes include supplements with Lactobacillus paracasei or L. acidophilus strains and Saccharomyces boulardii.