probiotics appear on store shelves everywhere you go. many claim to boost immunity, energy levels and even help with weight loss.<\/p>\n
not everyone benefits from probiotics \u2013 at least, as far as we can tell right now. your need for natural probiotics supplements depends on your health – despite what supplement manufacturers might tell you.<\/p>\n
probiotics are great if your digestive system is all out of whack. but, otherwise, we\u2019re not quite sure how they help us\u2026yet.<\/p>\n
do you need to take probiotics to stay healthy? are there any health benefits of probiotics \u2013 and are there risks to taking probiotics? here is everything you need to know about probiotics and your health.<\/p>\n
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history of probiotics<\/h2>\n
according to beneficial microbes<\/em><\/a>, it\u2019s possible that probiotics have been around for 10,000 years. fermented foods often contain probiotics. the more popular foods include:<\/p>\n
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- beer<\/li>\n
- cheese<\/li>\n
- yogurt<\/li>\n<\/ul>\n
these probiotics foods are nothing new, though they were probably, like many other scientific revelations, discovered accidentally.<\/p>\n
probiotics have been present in specific types of food for centuries. science hasn\u2019t always called them by their name \u2013 or used them the way we do now.<\/p>\n
according to the national center for complementary and integrative health<\/a>, in the early 20th<\/sup> century, elie metchnikoff proposed that certain bacteria found in yogurt\u00a0could improve our health if consumed.<\/p>\n
it wasn\u2019t until the mid-1990s that the medical community started taking this concept seriously. since then, researchers have sought to uncover the potential health benefits of probiotics (see research in frontiers in public health<\/a><\/em>).<\/p>\n
what types of probiotic foods best fit into a healthy, nutritious diet? tracking your food intake with an app like noom<\/strong><\/a><\/a>\u00a0allows you to choose the best probiotic foods for the new you.<\/span><\/strong><\/p>\n
overview<\/div>what are probiotics?<\/h2>\n
as per the national center for complementary and integrative health<\/a>, probiotics are live cultures of bacteria that are supposed to diminish the possible negative effects of harmful bacteria in your digestive tract.<\/p>\n
the result is the digestive condition small intestine bacterial overgrowth (sibo)<\/a>.<\/p>\n
probiotics vs prebiotics<\/div>difference between probiotics and prebiotics<\/h2>\n
probiotics, such as align<\/a>, and prebiotics used in tandem can both benefit your digestive health.<\/p>\n
prebiotics<\/a> are \u201cfood\u201d for probiotics. they help probiotics thrive in your digestive system, leading to a more controlled growth of potentially harmful bacteria. prebiotics are non-digestible carbohydrates that can, along with probiotics, benefit your digestive system<\/a>.<\/p>\n
directions<\/div>best time to take probiotics<\/h2>\n
there are two ways you can take probiotics \u2013 either through a dietary probiotic supplement or by consuming foods that contain strains of probiotics.<\/p>\n
you can take probiotics in supplement form, but you\u2019ll need to do your homework before you choose the right supplement. each brand of probiotic supplement is different, and which one you purchase depends on your reason for taking probiotics.<\/p>\n
check each supplement\u2019s label (or website, if the label doesn\u2019t help) to determine the following:<\/p>\n
- \n
- the bacterial strain of the product<\/li>\n
- the number of live bacteria in the product (before it expires)<\/li>\n
- the recommended dosage<\/li>\n
- the 2022足球世界杯德国队分组
and its contact information.<\/li>\n<\/ul>\n
learn everything you can about a probiotic supplement before taking anything. if you are ever unsure of whether or not a supplement will benefit you, or whether or not it is safe to consume, speak with a health care provider.<\/p>\n
many fermented foods contain live strains of bacteria that can benefit your gut. according to\u00a0healthline<\/a>, yogurt, tempeh, miso, kimchi, kefir, and sourdough bread are all easily accessible foods that contain probiotics.<\/p>\n
probiotics comes in various food sources, but not all sources provide what your diet may be lacking. log probiotic-rich foods with noom<\/strong><\/a><\/a>\u00a0to see the nutrients you\u2019re getting and identify the ones you need to work on adding to your diet.<\/span><\/strong><\/p>\n
summary: <\/b>you can get probiotics through eating certain fermented foods or by taking probiotic supplements. read the labels of each very carefully to make sure you are consuming the right probiotic strains in the correct recommended amounts. “though it\u2019s common to find probiotics in the refrigerated section of the grocery store, refrigeration is not an indication of a good quality probiotic. in fact, it\u2019s actually a sign of a very weak probiotic.” states\u00a0leah segedie, founder of the mamavation<\/a>.<\/p><\/blockquote>\n
benefits<\/div>benefits of probiotics<\/h2>\n
researchers are still diving deep into the possible benefits of probiotics<\/a>, both in foods and in supplement form. however, we do know probiotics might help prevent and treat yeast infections and urinary tract infections, and reduce cold and flu symptoms.<\/p>\n
doctors will often prescribe probiotics along with antibiotics to prevent diarrhea and other associated gastrointestinal side effects. while antibiotics kill off all bacteria in your gut \u2013 both good and bad \u2013 probiotics replenish your digestive system with healthy bacteria to keep your gut in shape as you heal (see study in the journal of family practice<\/a><\/em>).<\/p>\n
keep in mind that probiotic benefits are specific to bacterial strains. if you are taking a probiotic for digestive issues like diarrhea, for example, make sure the probiotic you purchase contains lactobacillus gg,\u00a0<\/i>harvard health<\/a> and the journal of clinical gastroenterology<\/a><\/em> report.<\/p>\n
safety<\/div>are probiotics safe?<\/h2>\n
probiotic supplements are much riskier than the probiotics you can get from fermented foods. supplements usually won\u2019t cause harm, but they aren\u2019t monitored the same way foods and drugs are.<\/p>\n
the united states food and drug administration (fda)<\/a> categorizes probiotic supplements as dietary supplements, not food.<\/p>\n
many probiotic studies (e.g. nutrients<\/a><\/em>) conclude that most evidence points to digestive health benefits, though demonstration of potential for obesity.<\/p>\n
side effects<\/div>probiotics side effects<\/h2>\n
for the average, healthy individual, any probiotic side effects tend to be mild and limited to digestion. bloating and gas, for example, are common early side effects of probiotic use.<\/p>\n
it\u2019s important that you never take more probiotics than a supplement\u2019s dosage recommends. consuming too many probiotic supplements can result in small intestinal bacterial overgrowth (sibo), which according to\u00a0u.s. news & world report<\/a> causes excessive bloating and gas.<\/p>\n
you can take probiotic supplements or eat probiotic-rich foods, but in either case you need to support your new gut health with a natural, whole-food diet that\u2019s rich in nutrients. track your food intake with an app like noom<\/strong><\/a><\/a>\u00a0today.<\/span><\/strong><\/p>\n
the bottom line on probiotics<\/h2>\n
there is a lot we still don\u2019t know about the role probiotics play in our long-term health. like many other uncertainties in the nutrition world, moderate amounts probably won\u2019t hurt you, but too much might hurt.<\/p>\n
“many people eat probiotic food like yogurt to feed their gut micro-biome. the idea is to feed the good bacteria in our guts that extract nutrients from food. but a healthier and more direct approach is to feed the healthy microbes what they want to eat\u2014plenty of fiber! there’s no fiber in yogurt or other animal products like meat, fish, eggs, and cheese. instead, focus on the fabulous five: vegetables, fruit, whole grains, nuts, and seeds. the fiber from these plants feeds the microbes that keep you lean. your gut micro-biome responds quickly, so prime your body for health tomorrow by eating fiber today.” states linda watson, plant-based nutritionist and founder of cook for good<\/a>.<\/p>\n
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