Boost your immunity naturally: Uncover the power of probiotics.
As winter draws in, are you after a good way to bolster your defences? You might be surprised to learn that probiotics, which you can find in the fridge and amongst the supplements at your local Dis-Chem, could be just the ticket. It's now widely recognised that a wobble in the gut microbiome, that intricate ecosystem within us, can play a part in common illnesses, dodgy tummies, and even allergic reactions.
The living organisms boosting your gut health
Probiotics are live microorganisms that reside in your gut. The term probiotic is derived from Latin, with 'pro' meaning “before, or forward”, and the suffix 'bios' meaning “life” - basically that means 'life-promoting'.
Probiotics are live microorganisms residing in your digestive system, often hailed as the 'life-promoting' bacteria. These beneficial bugs, thriving in your intestines and colon beyond your stomach, play a crucial role in maintaining a healthy gut.
A thriving gut microbiome boasts billions of probiotics, encompassing over 50 genera and a staggering 500 different species. Their primary function? To aid digestion and nutrient absorption by promoting healthy gut movement and managing the secretion and use of intestinal mucus.
Probiotics role in immune function and a balanced gut microbiome
Beyond aiding digestion, probiotics play a vital role in keeping harmful bacteria in check within your digestive tract, maintaining a healthy gut microbiome. We can pick up these 'bad' bacteria through everyday life, and if they're left to their own devices, an imbalanced microbiome can lead to various issues, including thrush (candida), irritable bowel syndrome (IBS), other gut problems, and even strong cravings for sugary treats and carbohydrates.
A compromised gut microbiome can also weaken your body's natural defences because probiotics help to knock out other unwelcome invaders, like viruses. When this defence system isn't working as it should, you might find yourself catching more colds or infections and feeling constantly knackered.
And it turns out these tiny powerhouses are involved in other important immune responses too. For instance, they help with the production of cytokines and white blood cells, which are key signalling molecules in your immune system.
What's more, these 'good' bacteria seem to support your immune system in preventing allergies, and they also play a role in the health of your skin, urinary tract, and mouth, amongst other things.
Protecting your gut
However, stress, toxins, pollution, chemicals, antibiotics, medical treatments such as radiation and chemotherapy, sugar and processed foods can destroy the beneficial bacteria that reside in our gut, which creates opportunities for the 'bad' bacteria to take over and colonise our intestines and colon.
As most of us are exposed to many of these factors on a regular basis, it is often prudent and necessary to fortify our microbiome and repopulate the gut by supplementing with a suitable probiotic product.
When shopping for probiotics, it is recommended that you alternate the strains your use on a regular basis to avoid overpopulating your gut with too much of one type. Despite being a beneficial bacteria, an imbalance of healthy variants in the microbiome can also cause issues such as digestive discomfort and distress.
Know your probiotics
The most common genera of probiotics found in supplemental form include:
- Lactobacillus. The most common probiotic.
- Bifidobacterium: One of the most popular and best-studied probiotic organisms.
Most commercially-available probiotics include live strains of lactobacillus acidophilus and bifidobacteria bifidum. There are, however, other genera, which include:
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Enterococcus
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Escherichia coli
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Bacillus
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Propionibacterium
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Saccharomyces
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Pediococcus
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Streptococcus
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Leuconostoc
Key things to know about probiotic supplements
When you're choosing a probiotic, the label provides some crucial information. It usually lists the probiotic's genus (like Lactobacillus), its species (for example, rhamnosus), and its specific strain (such as GG). This breakdown helps you understand exactly what you're getting.
Also important is the total bacterial count, measured in Colony Forming Units, or CFUs. This tells you the total number of live probiotic bacteria per dose. Most probiotics will have a CFU count in the billions, and generally, a higher count suggests a greater potency, as more bacteria are likely to make it through your stomach and into your gut.
For everyday support, a probiotic with a CFU count between 5 and 10 billion is often ideal. Higher CFU counts, perhaps 30 to 50 billion, might be used for a more intensive approach when dealing with specific conditions or after antibiotic use. To determine the most suitable type of probiotic and the most effective dosage for your individual needs, it's wise to consult with a healthcare professional or a registered nutritionist.
Giving your gut extra help
As well as probiotics, consider adding prebiotics and digestive enzymes to your diet and supplement choices to really nurture your gut health.
Prebiotics are what probiotics feed on, and they're mainly sourced from complex starches. Good dietary options include things like legumes, beans, oats, rye, quinoa, and fruits like bananas and berries, as well as whole grains. You can also find them as supplements at places like Dis-Chem.
Digestive enzymes, available in raw, natural foods, fortified supplements, or on their own, help to support your body's natural enzyme production (which occurs in the pancreas). This further aids your digestion and contributes to a well-functioning and healthy gut.
