Probiotics are microorganisms that play a very important role in the regulation of intestinal function and proper digestion by balancing the intestinal microflora .
We could say that they are " good bacteria " for our intestine.
Probiotics are normally consumed in foods fermented with active live cultures , such as yogurt.
They are also available as a supplement in the form of capsules, drinkable or chewable vials. There are many different strains of probiotics, but the most common strains available today are Lactobacillus and Bifidobacterium .
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What are the health benefits of probiotics?
Certain strains of probiotics have shown positive results in the treatment of diarrhea and gastroenteritis. According to a report published in the Journal of Pediatric Gastroenterology and Nutrition , probiotics are
- useful in the prevention or treatment of various gastrointestinal disorders, such as infectious diarrhea, antibiotic diarrhea, and traveler's diarrhea.
A study published in the Journal of Pediatrics , concluded that Lactobacillus species are a safe and effective treatment for children with infectious diarrhea. The researchers concluded that
- The prophylactic use of Lactobacillus significantly reduces the risk of in-hospital diarrhea in newborns, especially intra-hospital rotavirus gastroenteritis.
However, researchers at the University of Swansea, Wales, UK, reported in The Lancet that probiotic supplements do not reduce diarrhea associated with antibiotics in the elderly.
Brain function
Probiotics can be beneficial for brain function. Researchers at UCLA found that brain function improved among healthy women who regularly consumed yogurt with probiotics.
In addition, probiotic bacteria may have the potential to change brain neurochemistry and improve anxiety and disorders related to depression , according to a study published in the Proceedings of the Journal of the National Academy of Sciences (PNAS).
Cholesterol
Research presented at the American Heart Association scientific sessions in 2012 revealed that a formulation of Lactobacillus reuteri NCIMB 30242 is capable of reducing blood levels of LDL cholesterol or "bad" cholesterol.
Blood pressure
Some studies have found that milk fermented with laboratory strains can help reduce high blood pressure.
Irritable bowel syndrome
There is growing evidence that probiotics can help treat IBS ( irritable bowel syndrome ).
Two review articles published in Nutrition in Clinical Practice , examined therapeutic approaches for irritable bowel syndrome and found that probiotics, specifically Bifidobacterium infantis 35624 (Bifantis®) , are very effective in the management of this intestinal syndrome.
Infection
A study published in the prestigious journal PNAS ( Proceedings of the National Academy of Sciences ), found that probiotic bacteria can protect against bacterial infection.
The research showed that Lactobacillus salivarius offers significant protection against Listeria infection.
Psoriasis and chronic fatigue syndrome
Scientists at the University of Cork, Ireland, concluded in a study that Bifidobacterium infantis 35624 may also have benefits for patients with psoriasis and chronic fatigue syndrome.
Probiotic strains
Probiotic cultures occur naturally in certain fermented foods. There are different strains of probiotic bacteria.
- Bacillus coagulans GBI-30, 6086
- Bifidobacterium animalis subscp. lactis BB-12
- Bifidobacterium longum subsp. infantis 35624
- Lactobacillus acidophilus NCFM
- Lactobacillus paracasei ST11
- Lactobacillus johnsonii La1
- Lactobacillus plantarum 299v
- Lactobacillus reuteri ATCC
- Lactobacillus reuteri Protectis
- Saccharomyces boulardii
What foods contain probiotics?
Foods that contain natural probiotics:
- The yogurt
- Kefir
- Cured cheeses
- The Kimchi
- Sauerkraut (sauerkraut)
- The Miso
- Tempeh (similar to tofu but with fermentation)
- Some soy drinks
There are also products available enriched with probiotics such as juices, chocolates, flours and cereals.