Probiotic Benefits and Harms – Foods Containing Probiotics

Probiotic benefits include maintaining the balance of gut bacteria. Ensuring this balance improves digestion and provides weight loss. It improves the health of the brain due to the strong relationship between the brain and the gut.

Probiotics are live microorganisms taken through fermented foods or supplements. Studies show that the disruption of the balance of bacteria in the digestive system triggers some diseases. This is why probiotics are important. 

What is a probiotic? 

Inside the gut are trillions of living microorganisms that make up the microbiome. Most of these bacterial cells are good bacteria. It supports immunity, improves nutrient absorption, helps synthesis of essential neurotransmitters and other compounds.

Probiotics are a type of organism that can help increase the amount of beneficial bacteria in the gut. It is found in fermented foods. It is also taken as a supplement.

Probiotic Benefits

Maintains the balance of good bacteria in the digestive system

• Probiotic benefits include the ability to regulate the natural balance of gut bacteria. These are good bacteria.
• The growth of bad bacteria in the gut naturally reduces the good bacteria. In this case, digestive problems, allergies, mental health problems, obesity and many more diseases can arise. 
• Probiotics, which are good bacteria, are usually fermented foodsis also available or taken as a supplement.

Prevents and treats diarrhea

• One of the probiotic benefits is its ability to prevent diarrhea. Diarrheais a side effect of antibiotic use. It occurs because antibiotics upset the balance of good and bad bacteria in the gut.
• Studies show that the use of probiotics reduces antibiotic-associated diarrhea.

Improves mental health

• There is a growing body of studies showing a link between gut health and mental health. 
• Studies have determined that taking probiotic supplements can improve mental health. 

Protects heart health

• Protecting the health of the heart by lowering LDL (bad) cholesterol and blood pressure is among the benefits of probiotics. 
• Some lactic acid-producing bacteria break down bile in the gut, lowering cholesterol.

Reduces eczema symptoms

• Some probiotic foods reduce the severity of eczema in children and infants. 
• One study compared infants fed probiotic-free milk to infants fed probiotic-supplemented milk. eczemashowed improvement.

Reduces digestive disorders

• Bifidobacterium ve Lactobacillus; Some probiotics, such as mild ulcerative colitis, help improve. 
• These live bacteria are also beneficial for other intestinal diseases. Preliminary investigations irritable bowel syndrome It shows that it can reduce the symptoms of IBS.

Strengthens immunity

• Another of the probiotic benefits is that it supports the immune system. It inhibits the growth of harmful intestinal bacteria. It also promotes the production of natural antibodies in the body.
• It also increases the number of immune cells such as IgA-producing cells, T lymphocytes, and natural killer cells.

Helps to lose weight by melting belly fat

• Probiotics helps to lose weight. For example, some inhibit the absorption of fat in the gut. Then the fat is not stored in the body. Instead, it is excreted through the feces.
• It helps you feel full for longer, burn calories and store less fat.
• This is due to elevated levels of certain hormones, such as GLP-1.

Helps reduce antibiotic resistance

• Bacteria become resistant to antibiotics due to overuse and misuse of antibiotics. 
• Taking a probiotic supplement after using these medications helps rebuild diminished gut bacteria. Intestinal problems related to antibiotics are reduced.
• In addition, probiotic supplementation prevents bacteria in the body from becoming resistant to antibiotics.

Protects from food allergy

• Did you know that babies with poor gut bacteria are more likely to develop allergies within two years of being born?
• Reducing food allergy symptoms is one of the probiotic benefits. This is because it reduces chronic inflammation in the gut and modulates the immune response in both adults and children.

Improves non-alcoholic fatty liver disease

• Non-alcoholic fatty liver (NAFLD) is a disease caused by the accumulation of fat in the liver. In some patients, this can eventually lead to cirrhosis.
• Studies on probiotics and NAFLD have found that the use of probiotics is curative for these patients.

Benefits of probiotics to the skin

According to research, probiotics have benefits for the skin;

• Strengthens the skin's surface against environmental influences.
• Improves the skin's moisture barrier.
• It acts as a shield against acne caused by bad bacteria.
• It relieves redness and inflammation of the skin.
• Reduces the appearance of fine lines and wrinkles.
• It improves the pH of the skin.
• It reduces the effects of sun damage caused by UV light.

Foods Containing Probiotics

Probiotic supplements are sold on the market. But getting these live bacteria from fermented foods is both healthier and more natural. Let's take a look at foods that contain probiotics.

Yoghurt

• YoghurtIt is one of the foods that contains friendly bacteria and has probiotic benefits. 
• It is made from milk fermented by friendly bacteria, primarily lactic acid bacteria and bifidobacteria. 
• Yogurt in children helps reduce diarrhea caused by antibiotics. 
• It also relieves the symptoms of irritable bowel syndrome. 
• But not all yogurts contain live probiotics. In some cases, live bacteria die during processing.
• Be sure to buy yogurt with active or live cultures. The most beneficial is to ferment it yourself at home. 

Sauerkraut

• Sauerkraut In addition to carrying probiotic properties, it is also rich in fiber. 
• It provides vitamins C, B and K, as well as iron and manganese. 
• Opt for unpasteurized sauerkraut. Because pasteurization kills live and active bacteria.

Pickle

• Pickles are fermented for a while using self-existing lactic acid bacteria. It is this process that makes them sour. 
• It is an excellent source of healthy probiotic bacteria that improve digestive health.  
• Pickles made with vinegar do not contain live probiotics.

Kefir

• Kefir It is made by adding kefir grains to cow or goat milk. So it is a fermented milk product.
• It improves bone health, helps some digestive problems and protects against infections.
• Yogurt, the food with the best probiotic benefits Kefir is actually better. It contains some bacteria and yeasts that make it a powerful probiotic.

Butter

• ButterIt is done in two ways, traditional and cultured. Only traditional butter contains probiotics.
• Cultured butter, commonly available in supermarkets, does not have the probiotic benefits.

Ayran

• Ayran made from yogurt contains strong probiotics like yogurt. Buttermilk sold in the markets do not have probiotic benefits. 

Cheese

• While most types of cheese are leavened, not all contain probiotics. Therefore, pay attention to the presence of live and active cultures on the food label. 
• Good bacteria survive over time in some cheeses, such as cheddar cheese.

Soy milk

• Made by pressing soybeans, soy milk naturally contains probiotics. It is a nutritious beverage. 
• Soy milk is also rich in protein and lactose-free.

Olive

• Olives in a brine solution have probiotic benefits.
• Saline solution, probiotic culturesin helps the growth of olives. This makes it a very good probiotic food. 

Types of Probiotics

There are many types of probiotics on the market, which vary based on some factors such as strain variety and CFU count.

Typically, there are two main species, Bifidobacteria and Lactobacillus. It is common in both probiotic foods and supplements. These two types have been extensively studied for their beneficial effects on immune function, digestive health, and weight loss.

There are also many specific types of probiotics, each with different benefits. The best types are:

• Bacillus coagulants
• Bacillus subtilis
• Bifidobacterium bifidum
• Bacillus
• Lactobacillus plantarum
• Lactobacillus delbrueckii
• Saccharomyces boulardii
• Lactobacillus reuteri
• Lactobacillus gasseri
• Yogurt starter
• Lactobacillus rhamnosus
• Lactobacillus sporogens

How to Use Probiotic Supplement?

Probiotics can be obtained by consuming a variety of foods. It is also sold as probiotics, tablets, capsules, and powders containing bacteria in dry form.

However, some are destroyed by stomach acid before they reach the intestines. That means you won't be able to reap the benefits of probiotics. There are some features to consider when buying supplements;

• Brand quality: When buying probiotic supplements, choose a reputable and reliable brand.

• High CFU count: Probiotic dosage is measured in “colony-forming units,” or CFUs. Ideally, you should aim for at least 5 billion – 10 billion CFU per day for children and 10 billion – 20 billion CFU per day for adults.

• Survival and strain diversity: Strains such as Bacillus coagulans, Saccharomyces boulardii, Bacillus subtilis, Lactobacillus plantarum, Bacillus clausii should be included in the probiotic supplement you take.

• Prebiotics and supplements: Probiotic bacteria need prebiotics to grow. A high-quality supplement should contain both prebiotics and other ingredients to support digestion and immunity. Examples of these ingredients include flaxseed, chia seeds, astragalus, Ashwagandha, hemp seeds, pumpkin seeds, milk thistle, peas, ginger, mung beans and turmeric.

• Stability and types of organisms: Some probiotic strains need to be kept cold to maintain their potency. This should be in their manufacture, transport, storage and sale. Unfortunately, most refrigerated probiotics never pass the stomach as they are not stable. Therefore, it will be better to use a product with a long shelf life.

How to Choose the Right Probiotic?

Intestinal microbiome or intestinal flora consists of a wide variety of bacteria. The colon contains billions of bacteria with more than 500 different species. 

Probiotics known to be beneficial include Bifidobacterium, Lactobacillus, and Saccharomyces species. Many probiotic supplements contain a combination of different types in the same supplement.

Research has revealed that different strains of probiotics are more effective at curing certain ailments. In other words, a different probiotic strain should be used for diarrhea, a different strain for constipation, and a different strain for weight loss. This way, the probability of getting results increases. 

Now let's look at which type of probiotic is more effective in which ailment.

Probiotics for relief of constipation

Everyone experiences occasional constipation, but for some people it is a chronic problem. Although it can also occur in children, chronic constipation is most common among bedridden seniors and adults.

Constipation laxatives and treated with stool softeners. In recent years, the use of probiotic supplements with nutritional changes is preferred. 

Studies have shown that taking certain types of probiotics as supplements reduces constipation in both adults and children. Probiotics that can improve constipation include:

• B. longitude
• L. acidophilus
• L.reuteri
• S.cerevisiae
• L. plantarum
• L. rhamnosus
• B. animalis 

Probiotics that treat diarrhea

Diarrhea is defined as liquid bowel movements that occur more frequently than usual. It is typically short-lived but can become chronic in some people.

Probiotics reduce stool frequency in diarrhea associated with food poisoning and infection with gastroenteritis. Effective strains that reduce diarrhea are: 

• Lactobacillus rhamnosus GG
• L. acidophilus
• Lactobacillus bulgaricus

Antibiotic use is another cause of diarrhea. When the antibiotic treatment kills the harmful bacteria causing the infection, the beneficial bacteria are also destroyed. The change in bacterial balance leads to inflammation and diarrhea.

Studies in children and adults have shown that taking probiotics reduces diarrhea that occurs as a result of antibiotic therapy.

Some patients with irritable bowel syndrome experience constipation, while others experience diarrhea.

Studies show that a combination of B. coagulans, S. boulardii, Lactobacillus and Bifidobacterium strains is effective for diarrhea-predominant irritable bowel syndrome.

Probiotics that aid weight loss

The balance of bacteria in the intestine is effective on weight gain and loss. There is some research showing that taking a probiotic supplement helps to lose weight. According to these studies, some types of bacteria reduce the amount of fat and calories that the intestine absorbs. It maintains the balance of intestinal bacteria. Thus, it helps to lose weight by melting belly fat.

Probiotics effective for fat loss are the combination of Lactobacillus gasseri, Lactobacillus rhamnosus and Lactobacillus rhamnosus and Bifidobacterium lactis.

Probiotics that support brain health

There is a strong link between gut and brain health. Bacteria in the colon digest fiber and ferment the short-chain fatty acids that nourish the gut. Studies have shown that these compounds benefit the brain and nervous system.

Animal and human studies have found that certain probiotics improve anxiety, depression, autism, obsessive-compulsive disorder, and memory impairment.

The probiotic strains found to be effective in these studies are Bifidobacterium longum, Bifidobacterium breve, Bifidobacterium infantis, Lactobacillus helveticus and Lactobacillus rhamnosus.

In some studies, probiotics have been shown to improve overall mood. in healthy individuals and chronic fatigue syndromeIt is stated that it reduces sadness in people with afflictions.

Taking supplements supports the recovery of those with major depressive disorder. In a study conducted with patients with major depression, symptoms of depression were significantly reduced in those who received L. acidophilus, L. casei and B. bifidum.

Probiotics that improve heart health

Probiotic benefits include reducing the risk of heart disease. Studies have determined that certain bacteria in yogurt and probiotic supplements positively alter heart health markers. Positively affected markers are a decrease in bad cholesterol and an increase in good cholesterol.

Lower cholesterolAmong the bacterial species that are effective in located.

Probiotics also help lower blood pressure. 

Probiotics that boost immunity

Research shows that taking a probiotic supplement improves the balance of gut bacteria and increases the body's defenses against allergies, infections, and cancer.

Lactobacillus GG, Lactobacillus crispatus, Lactobacillus gasseri, Bifidobacterium bifidum and Bifidobacterium longum strains provide these features. Such bacteria increase the risk of respiratory disease and eczema in children, and in adult women. urinary tract infection It appears to reduce the risk.

It has also been found that probiotics reduce inflammation that triggers many diseases. In one study, elderly people took a mixture of Lactobacillus gasseri, Bifidobacterium bifidum, and Bifidobacterium longum for three weeks. After taking it, the inflammation decreased. The balance of bacteria in the intestines has changed to similar to young people.

Some probiotics also help prevent gingivitis or gum infection. Lactobacillus brevis is one of them.

Probiotics for general health

You can use probiotics to cure the above-mentioned diseases, as well as to maintain general health. There are strains of probiotics that affect overall health. For example; A study in healthy adults showed that taking Bifidobacterium bifidum for four weeks increased the production of beneficial short-chain fatty acids. In addition, probiotics have effects such as reducing the inflammation that occurs as we age.

Of course, you must eat healthy and have healthy habits. Otherwise, you won't see the probiotic benefits. You should also know: While probiotics are safe for most people, they can be harmful in those with HIV or AIDS, as well as in people who are extremely ill or have weakened immune systems.

Harms of Probiotics 

We have detailed the benefits of probiotics taken as supplements above. However, in addition to its benefits, excessive probiotic intake also has side effects. Many of these effects are minor. However, some people with serious illness or compromised immune systems may experience serious complications. Now let's look at the harms of probiotics and how to reduce these harms.

The side effects of probiotics are seen in those taken through supplements rather than those consumed from food. For this reason, it is useful to consult a doctor before taking supplements.

May cause digestive upset

The most commonly reported side effect for probiotic supplements, if not most people, is transient gas and swelling is the increase. As a result of fermented probiotic consumption constipation and thirst. It's not known exactly why some people experience these side effects, but they usually subside after they've been going on for a few weeks.

To reduce side effects, start by taking a small amount. Gradually increase the dose over several weeks to reach the full dose. This will make it easier for the body to adapt.

If gas, bloating, or other side effects persist for more than a few weeks, stop using the probiotic and consult a doctor.

Amines in probiotic foods can trigger headaches

Some foods containing probiotics, such as yogurt and sauerkraut, contain biogenic amines. Biogenic amines are substances that are formed when protein-containing foods are aged or fermented by bacteria.

The most common amines found in probiotic-containing foods are; histamine, tyramine, tryptamine and phenylethylamine. Amines activate the central nervous system, increasing or decreasing blood flow. It triggers headaches in people who are sensitive to the substance.

If foods trigger headaches, you can meet your probiotic needs from supplements instead of eating them.

Some strains increase histamine levels

Some types of bacteria used in probiotic supplements can produce histamine in the digestive tract. Histamine is a molecule normally produced by the immune system when it detects danger. When the histamine level rises, the blood vessels dilate to bring more blood to the affected area.

The veins also become more permeable. Thus, their immune cells easily enter the relevant tissue to fight any pathogen. This process creates redness and swelling in the affected area. Moreover itchingtriggers allergy symptoms such as watery eyes, runny nose, or shortness of breath.

Normally, histamine produced in the digestive tract is naturally broken down by an enzyme called diamine oxidase (DAO). This enzyme prevents histamine levels from getting high enough to cause symptoms. 

However, those with histamine intolerance have trouble breaking down the histamine in their bodies properly because they cannot produce enough DAO. Excess histamine is absorbed into the bloodstream through the lining of the intestinal tract, causing symptoms similar to an allergic reaction.

People who cannot tolerate histamine should not eat foods containing excessive histamine. Therefore, they should use probiotic supplements that do not contain histamine-producing bacteria. Some strains of histamine-producing probiotics include Lactobacillus buchneri, Lactobacillus helveticus, Lactobacillus hilgardii, and Streptococcus thermophilus.

Some ingredients may cause side effects

People with allergies or intolerances should read the probiotic supplement label carefully. Because it may contain content that can react. For example, some supplements milk, egg or a soya including allergens. These substances should not be used by allergic persons, as they may trigger an allergic reaction.

Similarly, yeast-based probiotics should not be taken by those with a yeast allergy. Instead, a bacteria-based probiotic should be used.

Milk sugar, or lactose, is used in many supplements. Studies, lactose intolerance found that most people with diabetes can tolerate up to 400 mg of lactose in medications or supplements. But it is likely to cause adverse effects.

some supplements prebiotic includes. These are plant fibers that humans cannot digest. But bacteria consume them as food. The most common are lactulose, inulin and various oligosaccharides.

When a supplement contains both probiotic microorganisms and prebiotic fibers, it is called synbiotic. Some people experience gas and bloating while taking synbiotics. Those experiencing these side effects should use a prebiotic-free supplement.

Increases the risk of infection in some

While probiotics are safe for most people, they may not work the same way for everyone. In rare cases, bacteria or yeasts found in the probiotic enter the bloodstream and cause infections in susceptible individuals.

People with probiotics at increased risk of infection include those with suppressed immune systems, long-term hospitalizations, and recent surgery.

However, the risk of developing an infection is very low. It is estimated that only one in a million people who take probiotics containing Lactobacilli bacteria will develop an infection. The risk is less for yeast-derived probiotics, with only one in 5,6 million users infected.

To summarize;

Probiotics are live microorganisms with benefits. These occur naturally in fermented foods. Foods containing probiotics are yogurt, kefir, sauerkraut and cheese. It can also be taken as a supplement.

Although the use of probiotics is safe for most people, there are also people who experience temporary effects such as gas, bloating, constipation.

References: 1, 2, 3, 4