Probiotics, beneficial bacteria known for their connection to healthy digestion, are found naturally in many foods, usually fermented ones, such as kimchi , miso, and yogurt . We also find them in the form of dietary supplements , and some food brands have started adding them to their products.
A December 2010 study published in the International Journal of Food Microbiology examined human saliva and fecal samples after participants consumed yogurt (a great source of probiotics) or probiotic pills and found that both options provided the body with amounts comparable microorganisms.
Probiotics get their good reputation for benefiting gut health, but they can potentially help the entire body. While probiotics are a natural part of the human system, increasing your intake, through food or supplements, can be a good way to improve your health.
What do probiotics do? Benefits of taking them daily
Your mood can improve
You may have heard of the gut-brain connection, a term used to describe the link between our microbiota and our brain. Although science is still in its early stages, emerging studies suggest that probiotics may have a beneficial effect on mental health.
An August 2017 study published in the journal Gastroenterology found that 64 percent of participants with irritable bowel syndrome (IBS) and mild to moderate anxiety and / or depression who took a probiotic supplement every day for six weeks reported a decrease in depression symptoms during that time.
Only 32 percent of the people who took an inactive placebo showed similar results. The study also showed, with MRI scans, that those who took the probiotic had greater changes in the parts of the brain that deal with mood. The findings suggest they may have antidepressant properties, the researchers note.
There's not much evidence on what happens to the brain after taking probiotics for a short period of time, but research has seen more immediate positive effects from taking the bacteria.
Your digestion will benefit in the long run
There are many promises surrounding the benefits of probiotics for digestive health. They can balance the intestinal microflora and potentially mediate bloating, diarrhea, or constipation. They can help prevent antibiotic-associated diarrhea and periodontal disease and help induce or maintain remission of ulcerative colitis.
It is really important to think about the type of probiotic strain you are taking, as the wrong type can make your condition worse. Probiotics are not a one-size-fits-all remedy because everyone's microbiome is different. For this reason, it is best to speak with a gastroenterologist and dietitian to determine if fermented foods or supplements are appropriate for you.
Taking probiotics can provide the body with more good-for-you bacteria, which can help restore balance in the gut , according to a June 2018 study in the BMJ. Plus, they have the potential to relieve constipation , according to a January 2010 Word Journal of Gastroenterology study.
Heart health could improve
There is evidence that they can give your heart the cleansing you've been beating for.
For people with high cholesterol, certain strains of probiotics, such as Lactobacilli, can help prevent cholesterol production and break down the excess that already exists. Lactobacillus probiotics significantly lowered total cholesterol and LDL cholesterol (the bad kind) levels in a review of a June 2017 study published in PLOS One.
They can also have a positive effect on blood pressure. People who drank a beverage containing the probiotic L. plantarum every day for six weeks saw a significant reduction in blood pressure levels, while levels in control groups were unchanged, according to a small December study. 2002 in the American Journal of Clinical Nutrition.
Although more research is needed to understand the exact impact of the gut microbiome when it comes to heart health, we now know that our gut affects more than digestion.
You could lose weight
The findings on probiotics and weight are a bit confusing, but certain probiotics can be a useful tool for losing weight and reducing belly fat.
A strain called Lactobacillus gasseri can slow the absorption of dietary fat and instead increase the amount of fat excreted by the body, according to a March 2015 study published in Lipids in Health and Disease.
Eating yogurt with the probiotic Lactobacillus fermentum or Lactobacillus amylovorus is linked to reducing body fat by three to four percent over a six-week period, according to a January 2013 study in the Journal of Functional Foods. Similarly, an April 2014 study in the British Journal of Nutrition observed that obese women who took Lactobacillus rhamnosus supplements lost more weight than the control group over three months.
Although probiotics for weight loss may seem auspicious, certain strains of probiotics are linked to promoting weight gain, according to an August 2012 Microbial Pathogenesis Study
You will have a fresher breath
Our mouths are no stranger to bacteria, but adding more of the good kind seems to have some payoff. Research suggests that probiotics can help eliminate bad breath.
Oral probiotics, including Streptococcus salivarius strains K12 and M18 , are linked to fighting the growth of bacteria associated with halitosis, according to the University of Connecticut. After a week of using probiotic pills, 85 percent of study participants showed a reduction in volatile sulfur compounds associated with bad breath.
Stinky odors aren't the only mouth-related condition that probiotics can combat. An October 2009 pilot study in Clinical Periodontology tested the effect of drinking probiotic milk daily for eight weeks and found that those who drank probiotics saw a decrease in gum inflammation.
A 2006 Swedish Dental Journal study, in which participants received a certain dose of probiotics or placebo, found that those who received the highest dose of probiotics showed the greatest reduction in gingivitis symptoms over a two-week period.
