All about probiotics

Probiotics: the beneficial bacteria in your gut. These bacteria support our gut flora. Read on to discover everything you need to know about these microorganisms. The different types, what they do, which foods they are found in, and more. 

What are probiotics?

Probiotics are live microorganisms, primarily bacteria and sometimes yeasts, that offer health benefits when consumed in adequate amounts. Probiotics naturally occur in our bodies. The name probiotics is derived from the Latin word pro (for) and the Greek word bios (life). Thus, the literal meaning of probiotics is 'for life'. These beneficial bacteria are important for a healthy gut flora and play a role in balancing gut bacteria.

Millions of microorganisms live in your gut, forming your gut microbiome. These microorganisms are referred to as probiotics.

What types of probiotics are there?

There are various types of probiotics, each with unique properties. The most common genera are lactobacillus and bifidobacterium. Within these groups, there are different strains, each with specific functions. 

Probiotics in food

Probiotics can be found in fermented foods such as yoghurt, kefir, sauerkraut, pickles, kimchi, and kombucha. These foods are not only nutritious but also provide a natural source of healthy bacteria.

What do probiotics do?

Probiotics play a role in supporting gut health.

Probiotics with antibiotics 

Approximately one in four adults using a broad-spectrum antibiotic experiences side effects. Antibiotics eliminate not only harmful but also a significant portion of beneficial bacteria from the gut. Probiotics can help restore the gut flora after antibiotic use. 

Can I take probiotic supplements during pregnancy?

The use of probiotics during pregnancy and breastfeeding is generally considered safe. However, always consult your healthcare provider before using supplements during pregnancy. 

American scientists conducted a study on the use of a probiotic supplement for pregnancy-related nausea. The study results showed that women who took probiotics for a specific period experienced less nausea and vomiting. Additionally, participating women reported feeling less fatigued, having an improved appetite, and experiencing less constipation.

What is the difference between probiotics and prebiotics?

Prebiotics are dietary fibres that serve as food for probiotics. They help stimulate the growth and activity of healthy bacteria in the gut. Probiotics are the live organisms themselves, while prebiotics create the environment in which they can thrive. A healthy combination of both contributes to optimal gut health.

Important sources of prebiotics include: 

• Fructo-oligosaccharides: found in bananas, onions, asparagus, leeks, and wheat products.  
• Galacto-oligosaccharides: found in nuts and legumes. 
• Inulin: found in the roots of certain plants, such as chicory and artichokes.

Want to know more? Read here the difference between pre- and probiotics.

In conclusion

Probiotics are live bacteria that have a positive effect on health when consumed in sufficient quantities. These beneficial bacteria support a healthy gut flora. You can find probiotics in fermented foods like yoghurt and sauerkraut. 

Do you have more questions or are you looking for personal advice? Contact our health coaches via the online chat, or visit a Vitaminstore shop near you. 

Sources

1. Maag Lever Darm Stichting (Dutch Digestive Foundation)
2. Voedingscentrum (Dutch Nutrition Centre)
3. Natuur en gezondheidsProducten Nederland (NPN) (Nature and Health Products Netherlands)
4. Informatiecentrum voedingssupplementen & gezondheid (IVG) (Information Centre for Dietary Supplements & Health)
5. NCBI