What Are Probiotics, and Do They Actually Work?

You might’ve seen the word “probiotic” plastered across many products when skimming the grocery store, most often on yogurts and health drinks. They also often have “improves gut health” labeled on these products, but what does that even mean? Do they even really work?

What are Probiotics?

Probiotics are live microorganisms, mostly made of bacteria, that can provide potential health benefits if consumed in the right portions. While consuming bacteria might sound horrible at first glance, you have to first understand that not all bacteria are harmful to your body. In fact, many bacteria are needed for keeping your body functioning regularly. The National Institutes of Health explains that probiotics provide potential health benefits by helping maintain the healthy community of microorganisms in your body.

The true complexity of your Gut

A complex community of microorganisms lives inside your digestive system, called the gut microbiome, and is mostly found in your intestines. Also known as gut microbiota, the gut microbiome plays a role in health and disease according to the National Institutes of Health. Probiotics can help benefit the gut microbiome by helping maintain balance within this microbial community. However, different probiotics have different jobs, like making vitamins, neutralizing toxins, and strengthening the gut barrier. Probiotic type and even the strain of these individual bacteria determine their actions, so not all probiotics result in the same functions.

Do Probiotics Actually Work?

Although marketed as an easy gut fix, the true effectiveness of probiotics is much more complicated. Research from the National Institutes of Health shows that probiotics can be helpful for many conditions, like diarrhea issues after antibiotic use, but true effectiveness and results from probiotics all depend on the strain and the condition that’s trying to be treated. Overall, probiotics are not a universal solution for health, especially gut health problems. Some may work well in certain situations, while others may have little to no effect.

Where Can You Find Probiotics?

Some foods that include probiotics include kefir, kimchi, sauerkraut, and especially yogurt, which, according to the Cleveland Clinic, includes 2 of the most popular forms of probiotic strains, Lactobacillus and Bifidobacterium. You can also take in probiotics through capsules, but natural foods give the benefit of including additional nutrients to create a more balanced diet.

Potential Risks?

For healthy people, probiotics are considered safe; however, people with weakened immune systems or any serious illness should be cautious, as introducing bacteria in that situation could carry risks in rare cases. There have also been cases of severe infection with premature infants when given probiotics, which is an additional important risk to keep in mind.

Final Thoughts

Probiotics are often just labeled as good bacteria when their role in the body is way more complex. They can support the balance of the gut microbiome and even provide benefits in certain situations. But not all probiotics are the same, and their effects primarily rely on the strain and condition you are trying to help. Research is still continuing on the interaction of microorganisms with the body, but for now, probiotics are considered a helpful tool towards improving gut health, but nowhere near a guaranteed solution.

Sources:

National Institutes of Health: https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/?uid=c1da2f1970f29s16&

National Institutes of Health: https://www.nccih.nih.gov/health/probiotics-usefulness-and-safety

Cleveland Clinic:https://health.clevelandclinic.org/probiotic-foods