Probiotics: Their Role, Benefits, and Dietary Sources

Probiotics have been gaining attention for their numerous health benefits, particularly for gut health. These live microorganisms, including bacteria and yeast, play a vital role in maintaining a healthy microbiome, which impacts various aspects of health beyond digestion. 

In this blog post, I will explore what probiotics are, the different types, their benefits, why probiotic deficiency is common, and how they contribute to overall wellness.

What Are Probiotics?

Probiotics are live microorganisms that offer health benefits when consumed in adequate amounts. These beneficial microbes include bacteria and yeast that help support the balance of the gut microbiome, facilitate digestion, enhance nutrient absorption, support immune function, and even improve mental health. 

They can be found naturally in fermented foods, probiotic supplements, and within our bodies. 

The human gut is home to around 100 trillion bacteria, with probiotics being a significant portion of this diverse microbial community.

What Are The Types of Probiotics and Where Can I Get Them?

There are several different types of probiotics, each offering unique benefits for gut health and beyond. Here are some of the most commonly studied and used probiotics:

1. Lactobacillus

• Sources: Found in yogurt and other fermented foods.
• Benefits: Known for helping with diarrhea, particularly antibiotic-associated diarrhea, and aiding those who have difficulty digesting lactose (milk sugar).

2. Bifidobacterium

• Sources: Common in dairy products.
• Benefits: Helpful for easing symptoms of irritable bowel syndrome (IBS) and other gastrointestinal disorders.

3. Saccharomyces boulardii

• Sources: A yeast probiotic found in supplements.
• Benefits: Effective in combating diarrhea and other digestive problems.

4. Bacillus subtilis

• Sources: Present in fermented foods like natto (fermented soybeans) and fermented vegetables.
• Benefits: Supports gut health, boosts immune function, produces enzymes for digestion, and reduces gut inflammation.

5. Miso

• Sources: A Japanese paste made from fermented soybeans, salt, and koji mold.
• Benefits: Rich in probiotics, high in protein, and offers heart-healthy compounds.

6. Natto

• Sources: A traditional Japanese food made from fermented soybeans.
• Benefits: Known for cardiovascular benefits, especially due to nattokinase, and supporting bone health due to its high vitamin K2 content.

Why is Probiotic Deficiency Common?

While probiotics are essential for health, many people experience a deficiency of these beneficial microorganisms. There are two main factors contributing to this:

1. Overuse of Antibiotics

• Antibiotics are essential for treating bacterial infections but are often overprescribed. 
• Unfortunately, antibiotics do not discriminate between good and bad bacteria, which can lead to a significant depletion of beneficial microbes in the gut. 
• The Centers for Disease Control and Prevention (CDC) estimates that at least 30% of antibiotic prescriptions are unnecessary, further contributing to this issue.

2. Modern Diets Lacking Fermented Foods

• Our ancestors regularly consumed fermented foods that provided natural probiotics. 
• Modern diets often lack these foods due to refrigeration and the widespread use of processed foods. 
• Fermented foods like yogurt, kimchi, and miso were not only a way to preserve food but were also a rich source of beneficial microbes.

What Are The Top 10 Exposures to Antibiotics?

Antibiotic exposure isn’t just limited to prescription medications. These powerful drugs can make their way into our bodies through various everyday sources. 

Here are the top 10 ways you may be unknowingly exposed to antibiotics:

1. Prescription Medications: When doctors prescribe antibiotics for bacterial infections, this is the most direct way people consume antibiotics.
2. Household cleaning products
3. Animal Products: Antibiotics are frequently used in agriculture, especially in livestock, to prevent disease and promote growth, leading to residual antibiotics in meat, dairy, and other animal products.
4. Non-Organic Fruits and Vegetables: Residual antibiotics can be found on crops treated with antibiotic-containing pesticides or grown in soil with antibiotic residues.
5. Aquaculture: Similar to livestock, antibiotics are used in fish farming to prevent diseases, and traces can remain in seafood.
6. Contaminated Water: Water sources can be contaminated with antibiotics through agricultural runoff, improper waste disposal, and industrial waste.
7. Hospitals and Healthcare Settings: Exposure to antibiotics can occur during hospital stays or medical treatments where antibiotics are commonly used to prevent or treat infections.
8. Hand Sanitizers and Soaps: Some antibacterial hand sanitizers and soaps contain triclosan or other antibiotic agents, which contribute to antibiotic exposure.
9. Pet Medications: Pets are often prescribed antibiotics for infections, and improper disposal of these medicines can lead to environmental exposure.
10. All other non organic foods like coffee

What is The Role of Probiotics in Health?

Probiotics do much more than support digestive health; they play an integral role in overall well-being. Here's how probiotics contribute to health beyond the gut:

Gut Health

• Probiotics help balance the gut microbiome by promoting the growth of beneficial bacteria. 
• This balance is crucial for digestion, nutrient absorption, and immune function. 
• Probiotics also compete with harmful bacteria for resources, which helps prevent infections and imbalances.

Digestive Disorders

• Probiotics are used to treat a variety of gastrointestinal issues, including irritable bowel syndrome (IBS), inflammatory bowel diseases (IBD), and diarrhea. 
• Studies have shown that probiotics can reduce symptoms by up to 50% in some cases, particularly abdominal pain, bloating, and flatulence.

Immune Support

• A large portion of the immune system is located in the gut, and probiotics help enhance immune responses. 
• They promote the production of immune cells and can reduce the risk of infections, including respiratory infections and urinary tract infections (UTIs).

Mental Health

• Emerging research has found that probiotics may help improve mental health by altering the gut-brain axis. 
• Studies have shown that probiotics can alleviate symptoms of anxiety, depression, and stress, as well as improve cognitive function. 
• By maintaining a healthy microbiome, probiotics contribute to overall mental well-being.

Weight Management

• Certain probiotic strains, particularly from the Lactobacillus family, have been shown to reduce belly fat and support weight loss. 
• Research suggests that probiotics can play a role in weight management by influencing metabolic processes and gut function.

Cardiovascular Health

• Probiotics like those found in fermented foods may help lower cholesterol levels. 
• Studies have shown that probiotics can reduce both total cholesterol and LDL (bad) cholesterol, potentially lowering the risk of cardiovascular diseases.

Lifespan Extension

• Research has suggested that regular consumption of probiotics may extend lifespan by influencing metabolic pathways and reducing inflammation.
• As we age, our cells respond to stress by entering a state called cellular senescence, where they stop dividing but remain metabolically active. This buildup of senescent cells contributes to various age-related diseases because these cells release inflammatory substances. 
• The gut microbiome influences this process by affecting cellular behavior and skin health through the production of microbial metabolites, linking gut health to skin condition.
• There is ongoing research into how changing the gut microbiome, possibly with probiotics and prebiotics, could serve as a treatment to promote healthier aging and potentially counteract skin aging.

Pregnancy

• Emerging research indicates that maternal probiotic supplementation during pregnancy can influence both maternal and offspring health through epigenetic mechanisms. 
• Studies suggest that maternal probiotic supplementation may induce epigenetic changes, potentially influencing offspring health.

Are There Links to Health Issues and Probiotics?

Scientific studies suggest a strong correlation between low probiotic levels and:

• Weight gain
• Immune system disorders
• Gastrointestinal diseases like IBD and diarrhea
• Potentially neurological conditions such as ADHD and autism

Conditions Benefited by Probiotics:

• Digestive Disorders: Such as IBS, Crohn’s disease, and ulcerative colitis.
• Infectious Diarrhea: Particularly from bacteria like E. coli and viruses.
• Antibiotic-Related Diarrhea: By restoring the balance of gut bacteria disrupted by antibiotics.
• Skin Conditions: Like eczema, especially in children.
• Oral Health: Can improve oral health by reducing the presence of harmful bacteria in the mouth.
• Mental Health Issues: Including depression and anxiety, through the gut-brain axis.

What Are The Best Dietary Sources of Probiotics, Prebiotics, Postbiotics, and Parabiotics?

The combination of probiotics, prebiotics, postbiotics, and parabiotics can significantly enhance gut health and overall well-being. Here's a breakdown of the best dietary sources:

Probiotics (Live Beneficial Bacteria)

Foods containing live beneficial bacteria that support gut health.

1. Yogurt (unsweetened, with live cultures)
2. Kefir
3. Kimchi
4. Sauerkraut (unpasteurized)
5. Miso
6. Kvass
7. Raw cheese (made from unpasteurized milk)

Prebiotics (Food for Probiotics)

Foods that feed beneficial gut bacteria (contain fibers like inulin, FOS, and GOS).

1. Garlic
2. Onions
3. Asparagus
4. Bananas (slightly green)
5. Chicory root
6. Jerusalem artichokes
7. Oats
8. Triphala

Postbiotics (Metabolic Byproducts of Probiotics)

Metabolic byproducts produced by probiotics, found in fermented foods or extracts.

1. Kimchi juice (contains beneficial metabolites like SCFAs)
2. Kombucha
3. Sourdough bread (fermented dough)
4. Natto (fermented soybeans, rich in vitamin K2)
5. Fermented pickles (non-vinegar-based)
6. Apple cider vinegar (with “the mother”)
7. Parmesan cheese

Parabiotics (Inactivated Probiotics)

Heat-killed or inactivated probiotics that still provide gut health benefits.

1. Fermented milk drinks that are heated (e.g., certain yogurt drinks)
2. Heat-treated kimchi
3. Japanese amazake (fermented rice drink, pasteurized)
4. Fermented soybean paste (pasteurized miso)
5. Kombucha (pasteurized)
6. Sourdough crackers (heat-treated dough)
7. Paraprobiotic supplements (not food, but increasingly used in clinical formulations)

What Are Some Types of Probiotic Supplements?

Probiotic supplements come in various forms, each offering unique benefits for gut health and overall well-being. Here are some of the most common types and their potential advantages:

• Lactobacillus and Bifidobacterium: These are among the most common types of probiotics found in yogurt and other fermented foods. They can help with diarrhea and may help with people who can't digest lactose, the sugar in milk.

• Saccharomyces boulardii: A type of yeast found in probiotics that appears to help with diarrhea and other digestive problems.

• Soil-Based Organisms (SBOs): These probiotics mimic the natural beneficial bacteria found in soil. They are believed to be more resilient to stomach acids due to their spore-forming nature, enhancing their ability to colonize the gut effectively.
  • Benefits of SBOs
  • Resilience: They survive stomach acid better, ensuring more probiotics reach the gut.
  • Supportive to the gut barrier: May enhance the gut barrier function and reduce gut permeability.
  • Immune system modulation: They may help balance the immune system, reducing inflammation.

Dosage

• The right dosage can vary, but a general guideline for adults ranges from 1 billion to 10 billion CFUs (colony-forming units) per day. 
• Some conditions might benefit from higher doses.

Incorporating probiotics into your diet can lead to a healthier gut, stronger immune system, better mental health, and improved digestion.

 With their diverse sources, including fermented foods and supplements, probiotics offer many benefits for overall wellness. However, with modern diets and antibiotic overuse leading to probiotic deficiencies, it is important to ensure you're getting enough of these beneficial microorganisms through natural food sources or supplements.

Where Can You Watch The Dr Josh Axe Show on Probiotics? 

Whether you're looking to improve gut health, boost immunity, manage weight, or support mental health, probiotics have proven to be a valuable addition to a balanced diet and watch the full episode here!