What are probiotics? Should you be consuming more of them? What impact do they have on human health? Today, we’re going to talk a bit about the body’s microbiome, the beneficial bacteria we need to stay healthy, and the role of probiotics in human health.
What are probiotics?
Probiotics are live microorganisms that inhabit our bodies, primarily our digestive tract. There are many different varieties of probiotics, including yeasts and bacteria. These bacteria are considered “good” because they help keep us healthy. Probiotics aid in the metabolism of certain nutrients, and protect our digestive tract. There are trillions of probiotic bacteria in a healthy human digestive tract.
What’s the microbiome?
The microbiome is the term used to describe all of the bacteria, fungi, viruses, etc. that coexist in and on our bodies. Our bodies rely on the microbiome to help keep us healthy. Each person has a unique microbiome composition–no two look the same. The diversity of a person’s microbiome can change throughout their life. There’s currently a TON of research being done to determine more specifically the microbiome’s role in human health, and the development of certain diseases.
Where can you find probiotics?
Outside of our body, probiotics can be found in many fermented foods. Yogurt, kimchi, sauerkraut, kombucha, sourdough, and tempeh are just a few examples. There are also a multitude of probiotic supplements available on the market today. The specific strains of bacteria, as well as how much is in a product varies considerably.
Should I be consuming more probiotics?
Right now, we don’t have any good data to suggest that an otherwise healthy adult benefits from probiotic supplementation. Like I mentioned, there’s a lot of diversity among probiotics, and we don’t know yet which ones may benefit which people (remember, all of us have a different microbiome). Probiotic supplements, in particular, can also be extremely expensive. Beyond this, they’re a supplement. As I’ve covered before, dietary supplements are not regulated by the FDA. This means there’s nobody checking these supplements to make sure they contain what they claim, and are safe.
However, we also don’t have good evidence to suggest that the probiotics found naturally in many foods (listed above) are in any way dangerous. Like I mentioned above, probiotics are beneficial bacteria. And, food is regulated by the FDA, making these sources of probiotics a much safer option. So while we don’t have research to suggest that everybody should be loading up on fermented foods, if you enjoy these foods there’s no reason why you should stop eating them.
Note that immunocompromised people should use extreme caution around probiotics, particularly supplements. While probiotics are considered “good” bacteria they may have harmful effects on the body when your immune system is compromised. Basically, when your immune system is weakened, even “good” bacteria can be dangerous in too high of amounts.
So when are probiotics helpful?
New research is coming out all the time on probiotics, so hopefully we’ll get more information soon! For now, though, we know that certain probiotics can help to prevent diarrhea caused by infections or antibiotics. They may also help with irritable bowel syndrome symptoms for those with IBS. Which probiotics are most helpful for these conditions, how much, and who would benefit most are still unclear.
So what’s my recommendation as a dietitian?
While the research around the microbiome and probiotics is exciting, we simply don’t know enough yet for all the hype it’s created. Personally, I like many probiotic-rich foods, and will continue to incorporate them into my diet. For a generally healthy adult, the potential risks associated with probiotic supplements (as well as the cost) outweigh any potential benefits (which we still don’t know that much about). Probiotics may be helpful for those with digestive issues. These people should bring up probiotic usage with their GI doctor, primary care physician, and dietitian to determine the best course of action for them.
TL;DR
Our bodies contain trillions of bacteria, viruses, fungi, and other microorganisms. These make up our microbiome.
A healthy human digestive tract contains trillions of beneficial bacteria, also called probiotics.
Probiotics can be found naturally in many fermented foods, including yogurt, kefir, miso, and kombucha.
We don’t yet know enough about the potential benefits of probiotic consumption in a healthy human adult to recommend additional consumption.
Probiotic supplements are not regulated by the FDA and therefore should be taken with extreme caution.
Probiotics may be beneficial for people with digestive issues, though the exact type and dose is unclear.