Probiotics and a Healthy Gut

I need probiotics, do you?

Probiotics are living organisms, mostly bacteria, which are thought to be beneficial to our health. The human large intestine is home to around 100 trillion bacteria: about four pounds worth!  These bacteria play a role in digestion, production of B vitamins, immune response and other important body functions.

Not all strains of intestinal bacteria are good; some are pathogens. In a healthy gut the “friendly” bacteria keep the bad ones in check. When they are out of balance they can contribute to GI problems like gas and bloating, constipation or diarrhea, and general abdominal discomfort. Research indicates that bacterial imbalances could play a role in a variety of health problems, including celiac disease (gluten intolerance) and other autoimmune diseases, hormone balance and obesity.

I’m a big fan of probiotics because they allow me to live a normal life. Ten years ago, while trekking in the Himalayas, I got sick after drinking tea made with unclean water. Ironically, most of my fellow travelers didn’t feel right about the tea-shop and left theirs unfinished.  I was too busy being polite to listen to my intuition and even had seconds; my gut has never been the same since.

The resulting infection and heavy antibiotics damaged my bacterial colonies, causing ongoing GI distress. Through trial and error I discovered that yogurt made a difference. Over the years I found that probiotic supplements (probiotics in pill form) were even better at controlling my symptoms. They work so well that I can even tell when the bacteria have lost their effectiveness, which is often before the expiration date on the label.

One of the fascinating discoveries about the gut ecosystem is that there is a dynamic balance between the different flora, which appear to live together in colonies. There is evidence of specialization within these, much like the cells within our bodies, and that some form a protective outer layer called a biofilm. This could explain why I have to keep taking probiotics when it seems like I should be able to recolonize my gut and be done with it.

A specific event changed my gut bacteria, but there are plenty of other factors (including diet and stress) that can impact the balance. Does everyone need probiotics? We don’t know for sure, but I think it’s a good idea include some in your diet.

 I find it interesting that most countries have some sort of fermented, probiotic-containing, food as part of their culture (no pun intended!) and regular consumption of these could help keep the gut healthy. Yogurt is our main food source of probiotics, and some brands are better than others.  High temperatures kill the bacteria, so look for products that have live cultures and keep in mind that most flavored yogurts are high in sugar. Other good sources of probiotics include kefir, sauerkraut, fermented pickles, miso and kimchi.  

The difference between getting probiotics from foods or supplements is in the numbers; yogurt has a few million bacteria, while supplements have anywhere from 4 – 50 billion. If you have a healthy gut, it is probably enough to eat fermented foods frequently. If you have GI problems, try a supplement and see if it makes a difference. Talk to your health care provider about the best choices.

The down side of supplementation is that we don’t know how many bacteria stay alive in a product, or how many survive digestion There are specific strains of bacteria that may be useful for certain conditions, so it does help to know what you are looking for. My own best results are with refrigerated probiotics that have multiple strains. While there is decent research for some of the unrefrigerated products, I’ve never yet found one that works for me.

While probiotics are generally considered safe, they may not be safe for people with compromised immune function. The most common side effects are gas and bloating, and are usually temporary.

The GI tract is often called the “second brain” and we are just beginning to truly understand how it works. I predict that the more we learn, the more we’ll come to value these organisms that live inside us.

Kathy Nichols is the Healthy Habits Coach. Kathy blends her background as a registered dietitian with life coaching to help you create healthy and sustainable habits. Contact Kathy at 707 431-7524, Kathy@HealthyHabitsCoach.com or www.HealthyHabitsCoach.com. Blog: www.HealthyHabitsCoach.wordpress.com