Do you sometimes experience stomach aches, gas, or bloating? Or do you feel a little unwell after taking a course of antibiotics prescribed by your doctor? Often, the cause of these things is a decrease in the amount of 'good bacteria' in our intestines. That's where our friends called probiotics come to the rescue. Let's talk about this in simple terms today.
Simply put, what are probiotics?
Probiotics are a type of living microorganism that is beneficial to our bodies. Think of our bodies as a big city. There are good people and bad people in this city. Trillions of microbes live in our bodies. Some of them are 'good' ones that help us stay healthy (beneficial microbes), while others are 'bad' ones that can cause disease (pathogens).
Probiotics are those 'good' microbes. They help control the bad microbes in our bodies, especially in the digestive system, and increase the power of the good ones.
We can get these as dietary supplements in the form of capsules, liquids, or powders. There are also some creams that can be applied to the skin, nose, or genitals. Because beneficial microorganisms live in all these places.
What really happens with probiotics?
The key is to prevent and treat an imbalance in our body's microbiome, or dysbiosis . Simply put, this is about controlling the decline of good bacteria and the increase of bad bacteria.
But one thing to remember: not all probiotics are the same. Different strains of microorganisms have different benefits for the body. So it's best to ask your doctor which strain is best for your needs.
In what cases are probiotics recommended?
- After using antibiotics: Antibiotics can kill not only the bad bacteria that cause illness, but also the good bacteria that are beneficial to our bodies. At that time, a doctor may recommend probiotics to help rebuild the good bacteria that have been lost.
- Digestive system problems: These can be beneficial for those who have symptoms such as frequent bloating, gas, constipation, or diarrhea, especially those with conditions like IBS (Irritable Bowel Syndrome) .
- To improve immunity: A healthy gut is a good foundation for a strong immune system. That's why some people take probiotics daily to maintain general well-being.
- Skin and vaginal infections: There is evidence that probiotics can also help prevent certain skin diseases (e.g. atopic dermatitis), acne, and vaginal yeast infections.
Effective probiotics and the foods they can be found in
For a probiotic to be effective, the microorganisms in it must be alive and live long enough to reach our intestines. Here are some of the most widely studied and effective probiotics.
| Probiotics (Genus) | Examples and importance |
|---|---|
| Lactobacillus | One of the most popular strains on the market is L. acidophilus . These are naturally found in our mouths, intestines, and vaginas. They can help with conditions like diarrhea. |
| Bifidobacterium | These are also a type of beneficial bacteria that are most abundant in our intestines. They help with digestion and immunity. |
Natural foods rich in probiotics
In addition to supplements, we can also get probiotics naturally from fermented foods.
- Yogurt and skim milk: These are some of the best sources of probiotics that we can easily find in Sri Lanka. When buying, check if the label says "live and active cultures".
- Kefir: A drink similar to yogurt.
- Cottage Cheese: Some types of cottage cheese have probiotics added to them.
- Kombucha: A fermented tea drink.
- Pickles: Homemade pickles that are not vinegared, but salted and fermented.
Are there any side effects or risks of probiotics?
Probiotics are generally very safe for a healthy person, but sometimes you may notice some minor changes when you first start taking them.
- Temporary side effects: Some people may experience gas, bloating, or a slight change in bowel habits during the first few days. This is normal as the new microbes enter the system. This usually goes away within a few days.
- People at higher risk: People with very weak immune systems (e.g., cancer patients, organ transplant recipients, those taking immunosuppressive medications) and premature infants should always seek medical advice before using probiotics. This is because, in rare cases, someone with a weakened immune system may have a very small risk of developing an infection from these microorganisms.
How do I know if the probiotic I'm taking is working?
If you're taking probiotics for a specific reason (e.g., constipation), and your symptoms improve over time, you may think it's having an effect. For example, your bowel movements may become more regular.
To accurately assess the results, it is important to use the recommended dosage for the prescribed period of time . If you are taking it for general well-being, you may not see results immediately. But over time, you will notice that you are getting sick less often.
Take-Home Message
- Probiotics are 'good' microorganisms that are beneficial to our bodies and help us stay healthy.
- These may help with gut health, digestion, immunity, and some infectious conditions.
- These are very important for rebuilding good bacteria in the body after using antibiotics.
- You can get probiotics naturally from foods like yogurt and skim milk. You can also get them as supplements.
- Although these are generally safe, those with weakened immune systems should seek medical advice.
- Most importantly: Before starting any new supplement, talk to your doctor to choose the type of probiotic that best suits your needs and determine the appropriate dosage.
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