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All about probiotics: How to get them from both food and supplements. |

Probiotics are considered the good bacteria that live in your body, but many people are unaware of their role in health and wellness. Probiotics are beneficial because they help with the following: – Digestion (including immunity and digestion) – Immunity (including bacterial and virus infection) – Healthy gut flora – Digestive disorders – Headaches – Disease prevention – Weight management – Hay fever – Hair growth – Heartburn – Headache – Lactose intolerance – Type-2 Diabetes – Immunity – Asthma – Irritable bowel – Weight loss – Inflammation – Stress – Obesity – Anti-inflammatory diet – Diseases – Gut Health

Bacteria are tiny little critters that come in all shapes, sizes, and colors; they can be your friend or your worst enemy, depending on how they affect you. While just about every intestinal tract on the planet contains bacteria, too few of these “good” bacteria are present in your gastrointestinal tract or even in your blood. The good bacteria can help keep you healthy, but they can also cause digestive problems like bloating, diarrhea, constipation, and gas.

Probiotics are the good bacteria that can help maintain intestinal flora in optimal balance. It is more than just a figment of the imagination—it is a very important part of your total health. Your intestinal flora—the gut flora, should be the healthiest it can be. This one-two punch of limited health and poor eating habits has been shown to have a major impact on your health, your mental health, your weight, your mood, your energy levels, your quality of life, and even your longevity.

Probiotics are named from the Latin or Greek words pro, which means advance, and bios, which means life.

Beneficial microorganisms are referred to as probiotics in this instance.

In our intestines, there are billions of beneficial microorganisms. If you take out all of the microorganisms in your body, you’ll end up with more than a gallon of sludge. The bacterial ecology of each individual is as distinct as their fingerprints.

Friendly bacteria aid in the digestion of food and the absorption of nutrients. Many of the components in our meals are digested by microbes, so humans don’t digest them.

Lactobacillus and Bifidobacterium are the most common probiotic bacteria found in commercial goods today.

Look for probiotic-containing meals or pills with names like Lactobacillus rhamnosus GG on the label.

The genus name (Lactobacillus) is listed first.

The second name relates to a genus species (rhamnosus).

The particular strain within the species is identified by the third name or number that occurs (GG).


What are the benefits of probiotics?

To comprehend why probiotics are essential, we must first comprehend the importance of helpful bacteria to our health and their abundance in our bodies.

What are the functions of gut bacteria?

Good bacteria in our gut may push out harmful bacteria and have an impact on our general health, metabolism, digestion, and body composition.

Gut bacteria have a role in immunity, assisting our immune system in preventing itchiness (think food hypersensitivities).

In the same way as gut microorganisms do:

  • Vitamins B and K are synthesized with the assistance of this nutrient.
  • enhance the motility and function of the gastrointestinal tract
  • enhance nutrition uptake and digestion
  • halt the spread of harmful bacteria and other diseases
  • aid in the breakdown of other plant compounds/drugs
  • polyamines and short-chain fatty acids (SCFA)
  • Coagulation and growth factors are produced.
  • cytokines are produced (cell signalling molecules)
  • aid in the regulation of mucus secretion and production in the gut
  • aid in the regulation of blood flow to the intestines


How many are there in total?

Consider how many cells make up your body. Isn’t it millions? Assume it’s 10 times as much. That is the number of germs we have.

Our internal bacterial ecology is vibrant and intricate. Bacteria are thought to be divided into more than 50 genera, resulting in over 500 distinct species, according to scientists. There’s a party going on in our stomachs!

Some scientists even believe that our bacteria are organs in and of themselves, nearly as big and essential (if not more so) than the liver.

Given the significance of bacteria, particularly good bacteria, for the correct functioning of the body, it is essential that we contribute to the preservation of a healthy bacterial environment.

Probiotics may aid in replenishing and nourishing this beneficial bacteria supply inside the body.

Abdominal discomfort, bloating, reflux, allergies, nausea, food poisoning, and vomiting may all be avoided with enough probiotic intake. Irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and dermatitis may all benefit from probiotics. That implies they have an anti-inflammatory impact, as you may have predicted.

What you need to know

What causes dysbiosis in the intestine?

Despite the fact that our gut bacteria are tough tiny animals, their health may be jeopardized. Poor bowel motions are caused by a variety of factors.

  • the use of pharmaceuticals, especially antibiotics
  • There’s a lot of pressure on (stress hormones can promote the growth of bad bacteria).
  • Unhealthy eating habits (e.g. sugar, preservatives, alcohol, processed foods, eating too much, not enough fiber).
  • radiation or chemotherapy are examples of harsh medical treatments.
  • Excessive animal protein intake, particularly highly processed protein (e.g., lunch meat).
  • gut motility problems (which may be due to the above factors)

A healthy GI ecology must have a sense of balance. The bad bacteria and other microbes, such as yeast and fungus, are displaced as the beneficial bacteria proliferate.

When it comes to nutrition, the intestinal health of the animals you consume is crucial. The gut and overall health of animals used for meat or dairy production improves when they are fed pre- and probiotics.

What are the components of probiotics?

Fermentation is the most common method of producing probiotics. Bacteria that are beneficial to us are all around us – you even bathe in them! As a result, fermentation gathers them and provides a suitable environment for their growth. Fermentation organisms generate alcohol, lactic acid, and acetic acid, which function as preservatives, preserving nutrients and preventing degradation.

Yogurt, buttermilk, kefir, sauerkraut, kimchi, and bacterial melting cheese all include probiotics. Lactobacillus fermentation is also used in traditional meat preservation techniques (such as salting salami), but industrially manufactured cured meat may no longer have these beneficial qualities.

Fermentation’s Advantages

Fermentation not only encourages the development of beneficial microorganisms, but it also aids in the removal of antinutrients. Anti-nutrients are removed from the body when grains, seeds, and tubers are soaked, sprouted, and/or fermented. This is excellent. This entails:

  • Food is more easily absorbed (think tempeh instead of soybeans or yogurt instead of milk).
  • More minerals are present in the food (due to the reduction of phytates).
  • The diet has more protein (due to the decrease in protease inhibitors).

Vitamin B12, on the other hand, is a byproduct of bacterial fermentation. Fermentation can generate a consistent version of this nutrient in this manner.

The majority of tea is fermented. Fermentation increases the leaves’ stimulating qualities, yielding black and oolong types. Green tea is made from the leaves of the Camellia sinesnsis plant that have not been fermented.

Probiotic goods, like other products containing live bacteria, should be stored in the refrigerator. They will perish in the heat. Pasteurization is included in this.


Prebiotics aid in the survival of probiotics. Prebiotics, which are mostly oligosaccharides (complex carbohydrates), are not digested by humans, but they are adored by probiotics.

Prebiotics such as inulin and fructooligosaccharides (FOS) are widely utilized. They’re found in legumes, fruits, and whole grain foods. They have a lot of food (provided you eat real food). Galactooligosaccharide (GOS), which is present in breast milk, is another prebiotic. Breastfeeding is here to stay!

  Prebiotics Probiotics
What exactly is it?
  • Inulin
  • Fructooligosaccharides (Fructooligosaccharides) are a kind of (FOS)
  • Inositol galacto-inositol galacto-inositol galacto- (GOS)
  • Polydextrose
  • Arabinogalactan
  • Lactulose and lactitol are polyols.

Species/strains to be aware of:

  • Lactobacilli
  • Bifidobacteria
  • Yeast
electricity supply
  • Barley
  • Oats
  • Rye
  • Quinoa
  • Wheat
  • Onion
  • Bananas
  • Bays
  • Len
  • Garlic
  • Agave and honey
  • Leek
  • Artichokes
  • Sweet potatoes are a kind of potato that is used
  • Jicama
  • Beans


  • Some yogurts, such as those prepared with milk, coconut, and leguminose,
  • Kefir products, both dairy and non-dairy
  • Buttermilk
  • Sauerkraut (be sure it’s fermented, not simply vinegar-soaked)
  • Cucumbers are a refreshing vegetable (make sure they are fermented and not just soaked in vinegar).
  • Bacterially fermented cheeses are cheeses that have been fermented by bacteria.
  • Kimchi

Molds, yeasts, and fungus

  • Wine
  • Soy sauce is an Asian condiment.
  • Tempe
  • Miso
  • cheese that is blue in color (e.g. blue vein cheese)
Possibile advantages
  • By feeding beneficial bacteria, it may enhance gastrointestinal tract health and nutrition absorption.
  • It has the potential to enhance gastrointestinal health as well as systemic immunity.

Conclusions and suggestions

Overall health, metabolism, immunity, digestion, and body composition are all improved by probiotics. They may even aid in the reduction of inflammation.

Probiotics may be extracted from food.

If you’re in good health, consume 1-2 servings of probiotic-rich foods each day (use the list of food sources above). You may need to raise the dosage if you want to avoid or relieve a medical issue.

Supplements are used to make probiotics.

Dietary supplement dosages are typically stated in billions. Three to five billion is the first dosage. If you want to solve a particular health issue, raise this amount to 10 billion. Use a branded product and take it with food or drink.

Prebiotics are extracted from food in the following way:

  • If you’re in good health, aim for two to three portions of prebiotic-rich meals each day (use the list of food sources above).

Prebiotics extracted from additives

2-4 grams of FOS per day helps to nourish and regulate healthy gut flora. It’s possible that giving prebiotics and probiotics at the same time is a good idea.

Pay attention: Toxins released by bacteria may make you feel worse before you feel better.

Probiotic bacteria may infect people with weaker immune systems, so be cautious if you’re on immunosuppressive medications, have AIDS, are receiving radiation or chemotherapy, or have been hospitalized.

supplementary appropriation

Digestive enzymes are not probiotics. Digestive enzymes work like chemical mills, breaking down things and allowing humans to digest them. Because humans can’t digest big amounts of protein, our bodies employ proteases (protein-degrading enzymes) to break them down into smaller bits that we can digest.

Even probiotics that have died have a beneficial impact.

Probiotics seem to be safe to take throughout pregnancy.

All of the bacteria in your body weigh approximately 1.5 kg, which is bigger than your kidneys.

Antibiotics may cause diarrhea, yeast infections, and thrush as side effects.

For you, individually.


To view the sources of information used in this article, go here.

The Vegetarian Myth, by Keith L., Flashpoint Press, 2009.

Nourishing Traditions, by S. Fallon. New developments in 2001.

Kristen’s raw cuisine

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N. Plank. Real food: what to eat and why to consume it. Bloomsbury Publishing, 2008.

S. Ellix Katz. Fermentation in the wild. 2003, Chelsea Green Publishing.

Mineral bioavailability in legumes, Sandberg AS. British Journal of Nutrition, vol. 88, no. 3 (supplement), pp. S281-S285.

Improving nutritional bioavailability in plant foods at the household level, Gibson RS, et al. Proceedings of the Nutrition Society, vol. 65, no. 2, pp. 160-168, 2006.

The importance of dietary and host variables in nutrient bioavailability and, as a result, in the evaluation of nutrient-based diets, Gibson MS. Food and Nutrition Bulletin, vol. 28, no. 1, pp. S77-S100, 2007.

FP Martin et al. In a humanized mouse model of the microbiome, probiotic regulation of symbiotic metabolic connections between gut and host bacteria. 4:157, Mol Syst Biol, 2008.

A probiotic dietary supplement decreases stress-induced gastrointestinal symptoms in volunteers: a randomized, double-blind trial. Diop L, et al. 28:1–5. Nutr Res 2008;28:1–5.

Brenner, D.M., and colleagues A comprehensive evaluation of the benefits of probiotics in the treatment of irritable bowel syndrome. 104:1033-1049 in Am J Gastroenterol, 2009.

Regulation of inflammatory reactions by gut microbiota and the chemoattractant receptor GPR43, Maslowski KM, et al. Nature 461:1282-1286, 2009.

K.J. Heller, K.J. Heller, K.J. Heller, K.J. Heller, K.J. Heller, K.J. Heller, K.J. Heller, K.J. 374S-379S, Am J Clin Nutr, 2001.

Food news from the International Food Information Council (IFIC).

The Society for General Microbiology is a non-profit organization dedicated to the study of (2008, April 4). Food poisoning, gastrointestinal problems, and farm animal health all benefit from prebiotics. ScienceDaily.

B.S. Ramakrishna, B.S. Ramakrishna, B.S. Ramakrishna, B.S. Ramakrishna, B.S. Ramakrishna, B.S. Ramakrishna 30:76-85 in Trop Gastroenterol, 2009.

Probiotic safety in pregnancy: a comprehensive review and meta-analysis of randomized controlled trials with Lactobacillus, Bifidobacterium, and Saccharomyces spp. Dugoua JJ, et al. Canadian Journal of Obstetrics and Gynecology, vol. 31, no. 5, pp. 542-552.

Probiotics improve digestive tract health by activating innate epithelial immunity, according to Pagnini et al. Epub 2009 Dec 14 Proc Natl Acad Sci USA.

The probiotics revolution, by G.B. Huffnagle, Bantam Books, 2007.

Jason A. Horelak and Stephen P. Myers. An summary of the causes of intestinal dysbiosis. June 2004 issue of Alternative Medicine Review.

Probiotics are the bacteria that live in our gut, and the benefits of these microorganisms are often lauded. While scientific studies have been mixed on the impact of probiotics on weight loss, but some research has shown that certain probiotics could be useful in aiding weight loss.. Read more about natural probiotics supplements and let us know what you think.

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Frequently Asked Questions

Is it better to get probiotics from food or supplements?

Probiotics can be found in many foods, such as yogurt and sauerkraut. However, it is best to take a probiotic supplement if you are unable to find them in your diet.

How do you get prebiotics and probiotics from food?

Prebiotics and probiotics are found in food that contains fiber.

Can you get enough probiotics from food?

Yes, you can get enough probiotics from food.

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