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Health Wise with Crystal Han
Should You Take Probiotics ?
You ’ ve probably heard a thing or two about probiotics and how great they are for you . Some people swear by their beneficial effects , while others remain skeptical . So what ’ s the bottom line ? Do probiotics really live up to their good name ?
To fully understand the role of probiotics , we must first understand the role gut health plays in our overall wellbeing . Our gut is home to some three hundred to five hundred different species of bacteria , amounting to as much as one hundred trillion bacteria overall . That ’ s ten times more bacterial cells than we have human cells ! Roughly 80 percent of the bacteria in the gut work to keep peoplehealthy , while the other 20 percent are harmful . This delicate ecosystem is what ’ s known as our gut microbiome .
The 80 / 20 balance of good to bad bacteria affects many aspects of our bodies , most noticeably our digestion . Doctors have found that an unbalanced gut microbiome plays a large part in digestive issues such as constipation , Irritable Bowel Syndrome , Crohn ’ s Disease , and ulcerative colitis . Studies have shown that there is a 90 percent success rate in healing digestive issues when healthy bacteria is introduced to patients .
An estimated 80 percent of our immune system is located in our gut , which means that if our microbiome is imbalanced we will have a harder time warding off illnesses . People who get sick easily and take longer to recover are more likely to have more bad bacteria than good in their gut than .
Often dubbed “ the second brain ,” our gut exerets a major influence on our moods and mental health as well . Embedded in the intestinal wall are five hundred million neurons that comprise our enteric nervous system ( ENS ). The ENS plays an important role in the production of thirty different neurotransmitters , like serotonin , which are responsible for regulating mood . Human studies correlate a healthy microbiome with decreased feelings of anxiousness and depression .
A growing amount of research shows that gut bacteria influences everything from food cravings and metabolism to how many calories our bodies absorb from the food we eat . Researchers have actually found that obese individuals had 20 percent more of a bacteria strain called firmicutes , which helps the body extract calories from complex sugars and turn those calories into fat . Conversely , lean people have 90 percent more of a bacteria strain called bacteroidetes , which help break down starches and fibers into shorter molecules that the body uses as energy . Firmicutes and bacteroidetes aren ’ t the only strains that can influence weight , but the point is that our gut bacteria weighs in more than we might think .
Our gut microbiome is as unique as our fingerprints . Everything we do , everything we eat , influences the balance of our microbiome . When we eat an abundance of sugar or processed foods , take antibiotics , don ’ t exercise , or get too stressed , our good bacteria die and the harmful strains are proliferate , resulting in an array of health problems . This is where probiotics are thought to help . Taking probiotics gives our gut a fighting chance by replenishing or reinforcing the good strains of bacteria . As a general rule , they are considered safe overall for healthy people and can be found either in the form of live cultures , such as yogurt or fermented foods , or in dormant , but still living , forms such as capsules .
The downside to probiotics is that they are sold as a dietary supplement and , therefore , don ’ t undergo the testing and approval process that drugs do . This means that it is entirely up to the manufacturer to make sure that a product is safe and performs as the label claims .
The health benefits of probiotics are also very strain specific . Not all probiotic strains are useful , especially if you ’ re taking them to treat a specific problem , and some can interfere with certain medications . Some people can experience side effects such as upset stomach , gas , or bloating , but this usually resolves itself within a few days . Although probiotics are a promising field of research and they have been shown to have positive effects , they still require larger and longer studies of specific strains before they can be used to treat specific medical conditions .
While science continues to deliberate , the fact remains that probiotics have been a part of our diets for hundreds of years . If you ’ re interested in improving your gut health but don ’ t want to take probiotic capsules , natural foods such as pickles , sauerkraut , kimchi , live-cultured yogurt , apple cider vinegar , and dark chocolate can always give you the general bacterial boost you need . If you ’ d like to target a specific health problem , ask your doctor to help you identify the strains that would be the most useful for you .
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DiLonardo , Mary Jo , What Are Probiotics ?, WebMD
Gunderson , Melissa , 5 Ways Your Gut Bacteria Affects Your Entire Body , Bembu . com
Orenstein , Beth W ., The Pros and Cons of Probiotics , Everyday Health
CRYSTAL HAN is a freelance writer and artist . She graduated from San José State University with a BFA in Animation / Illustration and is an aspiring novelist , currently working on two books .
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GILROY • MORGAN HILL • SAN MARTIN JULY / AUGUST 2017 gmhtoday . com