Probiotics are live microorganisms that, when consumed in adequate amounts, offer multiple health benefits, especially in the balance of the intestinal microbiota. The microbiota is a community of trillions of bacteria that inhabit the digestive tract and play a crucial role in digestion, the immune system, and even in regulating mood.
Over time, modern lifestyles have weakened our gut microbiota due to poor diet, antibiotic use and stress. As a result, many people experience digestive problems, inflammation and a weakened immune system. Probiotics help restore and strengthen this intestinal flora, improving health in a comprehensive way.
Health benefits of probiotics
Probiotics have a profound impact on several areas of the body. Some of their most important benefits include:
Improves digestion and absorption of nutrients: They help break down food and promote the absorption of essential vitamins and minerals.
Regulation of intestinal transit: They prevent constipation and diarrhea by balancing the bacteria in the intestine.
Strengthening the immune system: A healthy gut is the foundation for good immunity, as the immune system's 70% resides in the digestive tract.
Reducing chronic inflammation: They can relieve symptoms of irritable bowel syndrome and other inflammatory diseases.
Gut-brain connection: The intestinal microbiota influences the production of neurotransmitters such as serotonin, improving mood and reducing anxiety and depression.
Blood sugar regulation and weight control: A balance in the microbiota can improve insulin sensitivity and help control body weight.
Skin health: They help reduce conditions such as acne, eczema and dermatitis by decreasing systemic inflammation.
Natural sources of probiotics
It is not always necessary to resort to supplements, as there are foods rich in probiotics that can be included in the daily diet. Some of the most recommended are:
Natural yogurt: Make sure it is sugar-free and contains live cultures.
Kefir: Similar to yogurt, but with a greater variety of beneficial bacteria.
Sauerkraut and kimchi: Fermented vegetables rich in probiotics and digestive enzymes.
Kombucha: Fermented drink with probiotic and antioxidant properties.
Miso and tempeh: Fermented soy products that provide probiotics and proteins.
While these foods are great, they are not always enough to correct imbalances in the microbiota. In these cases, probiotic supplements can be an effective option.
Different strains and their functions
Not all probiotics are the same. There are different bacterial strains, each with specific functions:
Lactobacillus: It promotes digestion, strengthens the immune system and is key to vaginal health in women.
Bifidobacterium: Helps reduce intestinal inflammation, strengthens the immune system and contributes to the production of vitamins.
Saccharomyces boulardii: A probiotic yeast that prevents antibiotic-associated diarrhea and helps balance the microbiota.
Streptococcus thermophilus: Improves lactose digestion and protects the intestinal barrier.
Lactococcus lactis: It has anti-inflammatory effects and strengthens the immune system.
Bacillus coagulans: It can survive in the acidic environment of the stomach and improve intestinal health.
Each strain has specific applications, so choosing a probiotic with the right combination is essential for best results.
How to choose a good probiotic supplement
Not all probiotic supplements are effective. To ensure you choose a quality one, consider the following factors:
1. Variety of Strains
A good probiotic should contain multiple bacterial strains to maximize its benefits. Look for formulas that include Lactobacillus, Bifidobacterium, and Saccharomyces boulardii for complete action.
2. Number of Colony Forming Units (CFU)
CFU indicates the amount of live bacteria in each serving. For real benefits, choose a probiotic with at least 10 to 50 billion CFU per serving.
3. Format and Covering
Probiotics in enteric-coated capsules protect bacteria from stomach acid, ensuring they reach the gut alive. Avoid uncoated probiotics, as they may lose their effectiveness before they are absorbed.
4. Prebiotic Content
Prebiotics are fibers that feed probiotics and improve their effectiveness. Ingredients such as inulin, acacia fiber or resistant starch can enhance their action.
5. Without Additives and Preservatives
Some supplements contain unnecessary fillers or artificial sweeteners. Opt for probiotics free of preservatives, colors and added sugars.
6. Stability and Conservation
Some formulas require refrigeration to keep the bacteria alive, while others are stable at room temperature. Be sure to check the label for storage conditions.
7. Specificity for Individual Needs
If you are looking for a probiotic to improve digestion, strengthen the immune system or prevent infections, choose a product that contains specific strains for each objective.
Possible side effects and considerations
Probiotics are generally safe, but in some people they may cause bloating or gas at first while the gut adjusts. To minimize discomfort, start with a low dose and gradually increase. People with compromised immune systems should consult a doctor before taking them.