Exploring Probiotics: Navigating Gut Health

Ready to dive into the world of probiotics? You've probably heard about them and their potential health benefits. Today, we're going to explore the research behind these living microorganisms and how they can impact our bodies.

What are probiotics?

First, let's demystify what probiotics really are. Probiotics are live bacteria and yeasts promoted with claims that they provide health benefits when consumed, generally by improving or restoring the gut microbiota. Found in yogurt, kefir, sauerkraut, and other fermented foods, as well as dietary supplements, probiotics have become synonymous with good health.

Contrary to popular belief, not all microorganisms are harmful "germs." In fact, many are helpful. Certain bacteria assist in the digestive process, eliminate harmful cells, and can even generate essential vitamins. The microorganisms found in probiotic products are often the same or similar to those that already naturally inhabit our bodies. They are like our internal allies, working together with our bodies to maintain balance and harmony.

How probiotics can benefit the gut microbiome

Now, let's talk about the gut microbiome—the vast community of microorganisms, primarily bacteria, residing in our gastrointestinal tract. These bacteria play a crucial role in a range of functions, including digestion, immune system regulation, metabolism, and even mental health. However, sometimes the microbiota in our gut get imbalanced, leading to issues like diarrhea.

When there's an imbalance in our gut microbiota known as dysbiosis, research indicates that probiotics might offer a solution. These helpful microorganisms release substances that support our immune system, aiding in protection against harmful pathogens. Studies suggest that taking probiotics alongside antibiotics could potentially prevent stomach issues. However, scientists are still exploring the comprehensive health benefits associated with probiotics.

Probiotics and Autoimmunity

Research suggests a connection between microbial dysbiosis and autoimmune conditions, indicating that probiotics could restore gut health. Systemic lupus erythematosus (SLE) is an autoimmune disease where the body's immune system attacks its own organs, affecting the skin, joints, kidneys, and nervous system. Some scientists suspect that certain substances from bacteria might be linked to causing SLE. Animal studies mimicking lupus-like symptoms demonstrated that probiotics reduced inflammation. In mice with a lupus-like condition, specific probiotics improved gut health, lowered harmful antibodies, and even extended their lifespan.

This research is significant because it suggests that probiotics might offer hope in treating autoimmune diseases like lupus. While the studies involved animals, the positive effects of probiotics on reducing inflammation and improving gut health highlight their potential for managing autoimmune conditions in humans. Although more research is needed, these findings provide a promising direction for exploring how probiotics could be used to support the treatment of autoimmune diseases.

Feeding Our Microbiome with Food

Many doctors and scientists agree that the best way to maintain a healthy gut microbiome is not through probiotic supplementation, but rather a diet inclusive of a mix of fiber-rich, plant-based foods! 

Research shows that when orally consumed, probiotics tend not to colonize the gut. However, this does not mean that they are not helpful. Effectiveness hinges on both gut condition and the specific probiotic strains. In cases where gut bacteria need restoration, probiotics can be beneficial. Otherwise, in regular situations, a healthy diet can naturally support gut health.

Diets that include plenty of plant-based foods—full of fiber—can be the ideal nourishment for our gut bacteria. Once the beneficial bacteria are fed, short-chain fatty acids are produced, which elevate our gut health, in turn influencing our overall well-being.

Closing Thoughts

In autoimmune conditions, a well-balanced microbiome could significantly contribute to regulating an overactive immune response, promoting overall harmony within our bodies. Think of probiotics not as the sole solution to gut health, but as part of a larger picture, alongside a diet rich in fiber that supports your diverse microbial community. While supplements may help during certain times, prioritize everyday wellness by returning to the fundamentals: nourishing food.

Take good care,

Rebecca

References

Quigley E. M. (2013). Gut bacteria in health and disease. Gastroenterology & hepatology, 9(9), 560–569. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3983973/?report=reader

Han, S., Lu, Y., Xie, J., Fei, Y., Zheng, G., Wang, Z., Liu, J., Lv, L., Ling, Z., Berglund, B., Yao, M., & Li, L. (2021). Probiotic Gastrointestinal Transit and Colonization After Oral Administration: A Long Journey. Frontiers in cellular and infection microbiology, 11, 609722. https://doi.org/10.3389/fcimb.2021.609722

Foster, J. A., Baker, G. B., & Dursun, S. M. (2021). The Relationship Between the Gut Microbiome-Immune System-Brain Axis and Major Depressive Disorder. Frontiers in neurology, 12, 721126. https://doi.org/10.3389/fneur.2021.721126

Liu, Y., Alookaran, J. J., & Rhoads, J. M. (2018). Probiotics in Autoimmune and Inflammatory Disorders. Nutrients, 10(10), 1537. https://doi.org/10.3390/nu10101537

Mousa, W. K., Chehadeh, F., & Husband, S. (2022). Microbial dysbiosis in the gut drives systemic autoimmune diseases. Frontiers in immunology, 13, 906258. https://doi.org/10.3389/fimmu.2022.906258

Probiotics: What You Need to Know. NIH: National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know

Should you take probiotics? (2022, February 2). Harvard Health Publishing: Harvard Medical School. https://www.health.harvard.edu/staying-healthy/should-you-take-probiotics

Zuckerman, W. (2020, August 27). Probiotics: Scam or Superfood? In Science Vs. Gimlet. https://gimletmedia.com/shows/science-vs/v4hblnk

Disclaimer: I am not a healthcare provider, and the information provided in this newsletter is intended for educational purposes only. The content shared here should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider or physician for personalized guidance regarding any health concerns or medical conditions.