Our digestive health is an important part of our well-being, influencing our mental, physical, and emotional health. Often referred to as the second brain of our body, the digestive system is responsible for breaking down food and absorbing nutrients by removing unwanted waste from the system. There are several beneficial bacteria living in our gut system known as probiotics, and they ensure the maintenance of a healthy digestive system.
Through this article, let us understand the role of probiotics, how they help in the process of improving nutrient absorption, and if you should use probiotic supplements for better digestion.
Understanding Probiotics
Our body is home to many microorganisms like bacteria and yeast. These digestive probiotics are naturally present in our gut and can be ingested additionally through certain types of food and supplements. These various microorganisms keep our system working and healthy, with probiotics playing a major part in the functioning of these microorganisms in our body. Probiotics are the good bacteria that are needed in your system. These probiotics travel from your mouth to your gut to keep your system running healthily. When consumed in the right quantity it helps to improve nutrient absorption and aid digestion.
The Correlation Between Probiotics and Digestion
Probiotics are believed to be excellent for our gut health. They help with several digestive issues like colic, Crohn’s disease, irritable bowel syndrome, ulcerative colitis, constipation, irritable bowel disease, lactose intolerance and more. Although the use of probiotics is common, there is still a lot that we do not know about how they work and how effective they can be from person to person. It is often noticed that the studies done on probiotics have been conducted on a smaller scale and the exact reason behind how it helps in the form of supplements is still limited (1).
Probiotics are often understood to be safe to use for most people but there are some guidelines not known commonly and need to be followed.
- Lower pH levels: Probiotics are known to lower pH levels in the colon, this in return helps the stool to move faster.
- Absorbs protein: Probiotics can help absorb protein easier in your diet along with other nutrients and vitamins.
- Relieves antibiotic-related diarrhoea: Probiotics are popularly known for reliving diarrhoea closely associated with Clostridium difficile and antibiotics. This works because the probiotics replenish the good bacteria that the antibiotics might have killed in your digestive system.
- Digestive Ecosystems differ: It has been observed that people with constipation issues have a different ecosystem of microorganisms present in their intestines compared to those without it. However, it’s unclear whether constipation causes this difference or because the ecosystem is different.
What is a Gut Microbiome?
There are trillions of microbes that live in your intestine. Bacteria, viruses, fungi, and number of other microscopic living organisms, all referred to as microorganisms or microbes. Most of these microbes found in your intestine are mainly found in a pocket of your large intestine known as the cecum and are referred to as the gut microbiome.
These microbes living inside your body normally weigh as much as 1-2 kg, roughly the weight of your brain. They work together as an extra organ in your body and play an important role in the smooth functioning of your health within your digestive system and outside of it. Each gut microbiome is unique. In infants, the first gut microbes are inherited during a vaginal delivery or while breastfeeding. Later in life, your diet, and other environmental exposures around you expose new microbes to you. Sometimes, these same exposures can be a cause of harm or destroy your gut microbiome (2).
Why is the Gut Microbiome Important?
The gut microbiome in our system holds an important role due to its help with the multiple bodily functions it provides. It helps with digestion, controlling the immune system to protect from infection, metabolising nutrients, regulating obesity, fighting bacteria and more.
Most of the microorganisms in our gut that live inside us have a symbiotic relationship with us, this means that we both benefit from our relationship. These microorganisms provide services to our body in return for the food and shelter that our body provides. It also keeps the potentially harmful microorganisms in check. A healthy diet can keep our gut happy and thriving and an unhealthy diet can upset the whole ecosystem (3).
How do Probiotics Benefit Digestive Health?
Probiotics are the friendly or good bacteria in our body that help with digestive health. Probiotic food or supplements have good bacteria or yeast in them that help restore the composition of gut microorganisms and its benefits.
- Constipation: It relieves constipation by decreasing the amount of time taken for the food to go through the digestive tract. This results in lesser reabsorption of water and makes the stool soft to make it easy to pass.
- Diarrhoea: Probiotics slow down the contraction of the gastrointestinal tract to stop diarrhoea. They are popular for its use to reduce the severity and the duration of it, especially antibiotic-associated diarrhoea.
- Lactose intolerance: Probiotics are popularly known to reduce the symptoms of lactose intolerance, a commonly known inability to digest dairy or dairy products. It helps reduce the abdominal pain, diarrhoea and bloating caused by such conditions.
- Irritable Bowel Syndrome: Probiotics help alleviate the symptoms of irritable bowel syndrome which include cramping, gas, abdominal pain, constipation, and diarrhoea. Certain strains of probiotics, like Lactobacillus plantarum and Bifidobacterium infantis, are known for reducing the symptoms of inflammation, modulating gut flora, and improving intestinal barrier function.
- Nutrient Absorption: Probiotics are known for their role in breaking down and absorbing nutrients. Certain probiotic strains produce enzymes that help our gut to digest lactose making it beneficial for those who are lactose intolerant. Probiotics also assist in the synthesis of vitamins such as Vitamin B and K, crucial for different bodily functions.
How to choose the right Probiotic?
Before choosing the right probiotic for you there are some factors that you need to understand before making a choice
- Identify your need: The first step is to identify the issue you are facing related to your gut system. If you are dealing with specific conditions like constipation, diarrhoea, or IBS (Irritable Bowel Syndrome) then a certain probiotic strain can be the most effective for you. In case you are looking to improve or maintain the overall health of your digestive health then a broad-spectrum probiotic with multiple stains will work best for you.
- Choosing the delivery format: Probiotics are available in different formats. Most common type of formats include capsules, liquids, powders, and fermented food. Identify which format suits you best according to your conditions and preferences. While fermented food like kefir, cheeses, yoghurt, etc is the oldest and most popular form of natural probiotic, supplements are the modern alternatives that are easily available in the market and equally beneficial.
- Quality Check: Before consuming a probiotic, ensure the product is from a well-reputed and reliable brand. Due to the high demand for probiotics, there are several options available out of which some might not be suitable for consumption because they might contain additional allergens or preservatives.
- Storage Requirement: Different probiotics require different storage requirements to maintain their potency. Some probiotics need refrigeration, while others are shelf-stable. Make sure you read the instructions carefully and store it as per the required need to ensure the bacteria’s presence in it remain alive and effective.
- Consult a healthcare expert: If you have an underlying health condition then consulting a healthcare expert before trying probiotics should be crucial for you. A healthcare expert can guide you to choose the probiotic that is safe for you as per your specific needs.
Conclusion
The connection between digestive health and probiotics is undeniable. Probiotics play an important role in the functioning and maintenance of the gut system. It offers multiple benefits to it and has a key part in reducing any digestive issues and keeping it away from any disorders. Probiotics have a potential benefit on our digestive health and are generally safe to consume to keep our guts healthy. However, the impacts of probiotics can vary from person to person and its reaction on children or those with a sensitive gut system. Probiotics are usually safe but make sure you follow the guidelines and consult a health expert before trying out new probiotic supplements. By considering these factors, you can make an informed choice when choosing a probiotic for your health goal.
FAQ’s
1. What do probiotics do for digestive health?
Probiotics contributes to the overall well-being and normal functioning of the digestive system. It boosts the functioning of the immune system by alleviating symptoms of IBS (Irritable Bowle Syndrome), strengthens the gut and gives relief from constipation.
2. Can probiotics fix stomach issues?
Probiotics can help maintain a healthy gut system by reducing the chances of stomach-related issues by promoting a healthy environment for the microorganisms. Probiotics are beneficial for many digestive problems.
3. Do probiotics speed up digestion?
Yes, probiotics speed up the breakdown of food and improve the absorption of nutrients.
4. Can I take probiotics every day?
Yes, taking probiotics every day is considered safe for most people because it can help maintain the balance of the gut.
5. Do probiotics affect your gut health?
Yes, probiotics affect your gut health. It helps to improve your gut health and digestive system.
