Are you taking probiotics too? Our bodies are home to a stunning number of microbes that not only affect digestion and absorption but also connect deeply with our immune system, cognition, emotions, and sleep. Recently, as gut health has gained more attention, probiotics have become increasingly popular.P

What Are Probiotics?

Probiotics are living microbes that, when present in sufficient numbers, can provide health benefits to us. You can get probiotics through foods or supplements. They help balance our gut flora, boost our immune system, and fight some diseases.

Common Probiotic Types and Their Benefits

Probiotics play a crucial role in maintaining overall health. Here are some of the key benefits of probiotics for daily health:

• Digestive System Health: Probiotics help maintain gut flora balance, promote digestion, and prevent constipation and diarrhea. Additionally, probiotics assist the body in absorbing nutrients and synthesizing vitamins and minerals.
• Immune System: Probiotics can stimulate the immune system to produce antibodies, strengthen the body's resistance, and prevent infections.
• Women's Health: Probiotics help maintain vaginal flora balance, prevent intimate infections, and improve PMS symptoms.
• Mental Health: Probiotics are linked to the gut-brain axis and may help improve mood, alleviate anxiety, and reduce depression.

When choosing probiotic products, it's important to pick ones with strains that have been rigorously scientifically studied and clinically proven. Here are some popular types and their benefits:

1. Bifidobacterium longum: Helps balance gut bacteria and aids in digesting lactose and other complex carbs.

Common strains:

• BL986: Good for gut health and immune function.
• BB-02: Improves constipation, prevents diarrhea, and balances gut flora.

2. Bifidobacterium breve: Fights bacteria or yeast in the gastrointestinal and vaginal tracts.

Common strains:

• BR03 and B632: Improve insulin sensitivity and prevent infant colic.

3. Bifidobacterium bifidum: Found in the human gut, especially in infants, usually used to improve digestive health and regulate the immune system.

Common strains:

• BB14: For gut health.

4. Lactobacillus acidophilus: A common probiotic found in the human and animal gut, mouth, and vagina, it helps improve skin and vaginal health and regulate the immune system.

Common strains:

• NCFM: Improves gut health, boosts the immune system, and fights gut pathogens. It also helps with lactose intolerance.
• LA-5: Strengthens the gut barrier, enhances infection resistance, and combats diarrhea.
• DDS-1: Supports digestive health, immune regulation, and maintains vaginal health.
• LA1063: Aids digestion, eases bowel movements, and adjusts body condition.

5. Lactobacillus rhamnosus: Naturally found in the human intestinal, urinary, and reproductive systems, widely used in foods and health supplements to improve diarrhea, reduce allergies, and support the health of the digestive and reproductive systems.

Common strains:

• LGG: Reduces antibiotic-related and infectious diarrhea, promotes intestinal mucosal integrity, and boosts the immune system.
• GR-1: Primarily for women's health, preventing urinary tract infections and bacterial vaginosis.
• LRH113: Adjusts allergic constitution.

6. Lactobacillus plantarum: Naturally exists in various fermented foods and the human gut, improves digestive system health, boosts the immune system, and has anti-inflammatory properties.

Common strains:

• TWK10: Enhances athletic performance and boosts metabolism.
• LP28: Improves gut health and regulates the immune system.
• LP-115: For gut health.

7. Lactobacillus paracasei: Widely found in the human gut, mouth, and vagina, strong adhesion ability, inhibits the growth of harmful bacteria, and is also common in fermented foods.

Common strains:

• LPC48: Inhibits oral pathogens.
• LPC12: For gut health.

8. Bacillus coagulans: Not a native human flora, often found in natural plants, can survive extreme conditions, thus widely used in foods.

Common strains:

• BC1031: For gut health.

Are Enterococci Probiotics?

Enterococci are complex bacteria; some strains are probiotics that promote digestion and support the immune system. However, others have high antibiotic resistance which can lead to treatment failures, posing serious health and public safety threats.

Taiwan's Food and Drug Administration announced that from July 1, 2019, it would prohibit the addition of Enterococcus faecalis and Enterococcus faecium in foods. These strains are resistant and pose health risks. When buying foods, check labels to avoid products containing harmful enterococci.

The New Trend in Probiotics: Postbiotics

In recent years, a new type of probiotic product called "postbiotics" has been gaining attention. The definition of postbiotics is "a preparation of non-viable microorganisms and/or their components that confers a health benefit on the host." This includes inactivated probiotic cells or cellular components, including cell walls, membranes, and DNA of probiotics. Compared to live probiotics, postbiotics offer several advantages:

• Enhanced Stability: Postbiotics are more resistant to environmental factors such as heat, acid, and oxygen, making them easier to maintain and store.
• Broader Application: Postbiotics can be incorporated into a wider range of products, including food, beverages, and cosmetics, due to their stability.

Postbiotics can stimulate the intestinal immune system, regulate the gut microbiota, and improve the intestinal barrier, thus providing a favorable environment for the colonization and action of probiotics.

Conclusion

Probiotics are beneficial microorganisms that can improve gut health and boost immunity. When selecting probiotic products, choose based on quality and personal health needs. Probiotics are not a substitute for medical treatment. If you experience symptoms of gastrointestinal discomfort, consult a medical professional promptly.