Probiotics, a certain type of friendly bacteria provide health benefits when eaten.

The most common probiotic bacteria are Lactobacillus and Bifidobacteria. Other common kinds are Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus; Each genus comprises different species, and each species has many strains. On labels, you’ll see probiotics identified by their specific strain (which includes the genus), the species, subspecies if there is one, and a letter-number strain code.

Having the right gut bacteria has been linked to numerous health benefits, including the following :

• weight loss

• improved digestion

• enhanced immune function

• healthier skin

• reduced risk of some diseases

Probiotics vs. Prebiotics: What's the Difference?

Probiotics should not be confused with prebiotics, which are carbs — often dietary fibres — that help feed the friendly bacteria already in your gut.Probiotics are usually bacteria, but certain types of yeasts can also function as probiotics.

Some supplements, known as broad-spectrum probiotics or multi-probiotics, combine different species in the same product.Products that contain both prebiotics and probiotics are referred to as synbiotics. Synbiotic products usually combine friendly bacteria along with some food for the bacteria to eat (the prebiotics), all in one supplement.

There are also other microorganisms in the gut that are being studied, including viruses, fungi, archaea, and helminths.

How to get probiotics?

You can get probiotics from supplements, as well as from foods prepared by bacterial fermentation.

Probiotic foods include yogurt, kefir, sauerkraut, tempeh, and kimchi. Probiotics should not be confused with prebiotics, which are carbs — often dietary fibers — that help feed the friendly bacteria already in your gut.

Are There risks or Side Effects of Taking Probiotic Supplements?

If you currently have digestive problems that you can’t seem to vanquish, a probiotic supplement may be something to consider. In the first few days of taking a probiotic supplement, you may experience side effects related to digestion, such as gas and mild abdominal discomfort;However, after you adjust, your digestion should begin to improve.

If you have a medical condition, consult your healthcare provider before taking a probiotic supplement.However, be sure to consult your healthcare provider first; In people with compromised immune systems, including those with HIV, AIDS, and several other conditions, probiotics can lead to dangerous infections.

When to Consider Probiotic Supplementation?

Different probiotics have been found to address different health conditions. Therefore, choosing the right type — or types — of probiotics is essential. They may help with the following conditions:

• Inflammation: Probiotics reduce systemic inflammation, a leading driver of many diseases .

• Depression and anxiety: The probiotic strains Lactobacillus helveticus and Bifidobacterium longum have been shown to reduce symptoms of anxiety and depression in people with clinical depression.

• Blood cholesterol: Several probiotics have been shown to lower total and LDL (bad) cholesterol levels, although the research remains controversial.

• Blood pressure: Probiotics may also cause modest reductions in blood pressure.

• Immune function: Several probiotic strains may enhance immune function, possibly leading to a reduced risk of infections, including those that cause the common cold.

• Skin health: There’s some evidence that probiotics can be useful for acne, rosacea, and eczema, as well as other skin disorders 

  And How Do Probiotics Benefit Health?

  In addition to feeding your good gut bacteria, prebiotics can:

  • Help you absorb calcium

  • Change the rate at which foods cause spikes in blood sugar (the glycemic index)

  • Ferment foods faster, so they spend less time in your digestive system. That helps you not get constipated.

  • Keep the cells that line your gut healthy

  You shouldn’t take prebiotics if you have small intestinal bacterial overgrowth (SIBO) or FODMAPs intolerance.

What Are the Best Food Sources of Probiotics?

You’ll find prebiotics in many fruits, vegetables, and whole grains like:

• Apples

• Artichokes

• Asparagus

• Bananas

• Barley

• Berries

• Chicory

• Cocoa

• Dandelion greens

• Flaxseed

• Garlic

• Green vegetables

• Konjac root

• Leeks

• Legumes (peas and beans)

• Oats

• Onions

• Tomatoes

• Soybeans

• Wheat

• Yacon root