Probiotics

Definition  

Probiotics are live microorganisms—primarily bacteria and some yeasts—that, when consumed in adequate amounts, confer health benefits on the host. They help maintain or restore a healthy balance of gut microbiota and are widely studied for their role in digestive, immune, and metabolic health. 

Common Sources 

• Fermented Dairy: Yogurt with live cultures, kefir 

• Fermented Vegetables: Sauerkraut, kimchi, pickles (non-pasteurized) 

• Soy-Based Ferments: Miso, tempeh, natto 

• Non-Dairy Beverages: Kombucha, fermented coconut water 

• Supplements: Capsules, tablets, and powders containing strains like Lactobacillus, Bifidobacterium, Saccharomyces boulardii 

Health Benefits 

• Digestive Health: Helps prevent or reduce diarrhea, irritable bowel syndrome (IBS), and constipation 

• Immune Support: Enhances gut barrier and immune response 

• Gut Microbiome Balance: Restores beneficial bacteria after antibiotics 

• Mental Health: May influence mood and cognitive function via the gut-brain axis 

• Metabolic Health: May improve cholesterol, insulin sensitivity, and weight management 

Recommended Amounts 

• No universal daily value exists, but effective doses range from 1 billion to 10+ billion CFU/day (colony-forming units), depending on the strain and condition 

• Probiotic effects are strain-specific; combinations (multi-strain formulas) are common in supplements 

• For general wellness, consuming 1–2 servings/day of probiotic-rich foods is often recommended 

Deficiency & Consequences  

There is no formal "probiotic deficiency," but low microbial diversity may be linked to: 

• Increased risk of gut-related disorders (e.g., IBS, IBD, diarrhea) 

• Impaired immune function 

• Greater susceptibility to allergies, infections, and inflammation 

• Poor digestion, especially after antibiotic use