Whenever most people hear the word “bacteria”, the microscopic living organisms, the first thing that comes to their mind is something dangerous that can cause infections and diseases. Yes, there are those infectious bacteria but then there are good bacteria too, which are beneficial and extremely important for our immune system and many other aspects of health. Through this article let’s learn something about these good bacteria or “probiotics”, which comes from a Greek word “pro-” meaning “for” and “-biotic”, meaning “life” or “for life” as opposed to “antibiotic”, which means “against life”.
As we proceed through the article we understand more about these healthy microorganisms found in the gut, which help in digestion and in reducing inflammation in the gut, i.e. confer a health benefit on the host. (Borchers, 2009)
History
In 1965, the term pro-biotic was first used by Lilly and Stillwell to describe substances produced by one microorganism that stimulate the growth of another, thus meaning the opposite of antibiotics. (Lilly & Stillwell, 1965)
Key Attributes
Some of the common probiotics which meet these above mentioned criteria are lactic acid bacteria, popularly known as LAB. (Fuller, 1992)
❖ Lactobacillus
❖ Bifidobacterium
The most common type of yeast found in probiotics is: Saccharomyces boulardii.
Benefits
Probiotics have proved to provide various nutritional enhancements such as, Lactic Acid Bacteria (LAB) have been found to enhance Vitamin B complex content, like folic acid (Shahani & Chandan, 1979) and niacin and riboflavin (Deeth & Tomine, 1981) in fermented food.
There are various health benefits associated with probiotics (Hitchins & McDonough, 1989)
- Diarrhea – Probiotics are well-known for their ability to prevent or lessen the severity of diarrhea.
- Reduce allergies and eczema – There is weak evidence available that probiotics may reduce the risk and severity of certain allergies like eczema in newborn. However, more research is required.
- Irritable bowel syndrome – Probiotics help reduce the symptoms of bowel syndrome like irritable bowel syndrome (IBS).
- Immune system – Probiotics may help give your immune system a boost and the development of dangerous germs is inhibited.
- Lactose intolerance – Fermented yogurt has lots of lactase, which when given to a lactose intolerant person, does not cause any severe intestinal distress like bloating or abdominal pain, like with other dairy products. (Kim & Gilliland, 1983)
- Improve mood and mental health – An increasing number of studies have shown a link between gut health and human mood or mental health. (Steenbergen et al., 2015)
- Colon cancer – Studies have shown that if probiotics are taken on a regular basis, it can reduce the chances of colon tumour. (Goldin et at., 1996)
Sources of Probiotics
Below listed are some of the key sources of probiotics.(Anandharaj et al. 2014)
⮚ Yogurt – It is widely utilized and readily available in all locations. It’s made from pasteurized milk that’s been fermented.
⮚ Pickles (unpasteurized) – naturally fermented with sea salt and water and no vinegar.
⮚ Kombucha tea – It is a fermented tea drink with low sugar content and symbiotic yeast (SCOBY).
⮚ Kimchi – This is a probiotic-rich fermented meal prepared mostly from cabbage and radishes.
⮚ Kefir milk – This is created by fermenting cow’s milk with kefir grains.
⮚ Tempeh – This is made from whole soybeans that have been fermented.
⮚ Buttermilk – When traditionally prepared, buttermilk is also a good source of probiotics.
Probiotics and COVID-19
Covid-19 has presented an unprecedented challenge for humanity and has impacted pretty much every sphere of life. Some studies are conducted to see the relation between COVID and Probiotics, though these researches are still at a preliminary stage and researchers need more studies and clinical trials to confirm them, some of the key outcomes are as below.
Improved gut microbiota by probiotics supplements and diet, might be a method for fighting and treating infections like Covid-19. Some of the symptoms reported by Covid-19 patients, also include gastrointestinal symptoms such as diarrhea, nausea, vomiting, abdominal pain and loss of appetite. Probiotics, according to some studies, may help prevent Covid-19 by blocking the ACE (Angiotensin-Converting Enzyme) receptor where Covid pathogens enter the body to invade gastrointestinal cells.
Another relationship between Covid-19 and probiotics that has been postulated is the”gut lung axis.” This is a communication and interaction mechanism that occurs between gut and lung tissues through micro-organisms of the human microbiome. Lung illnesses and respiratory tract infections have been linked to gut flora imbalances. Correcting those abnormalities, according to researchers, may enhance optimum lung health and protect against pathogens like COVID 19. (He et al., 2020)
Prebiotics
Probiotics and prebiotics are similar sounding words, but they both play different roles in our health. The easiest way to understand this is, if “Probiotics” are beneficial bacteria, then“Prebiotics” are food for these bacteria.
By definition, prebiotics are non-digestible food components that selectively stimulate the growth among the preexisting good gut bacteria. They are the specialized plant fiber that acts as food for good bacteria. (Gibson & Roberfroid, 1995)
Some of the common food sources of prebiotics are- (Varzakas, et at, 2018)
Green vegetables (legumes, beans and peas), berries, bananas, oats, asparagus, onion, garlic, sugar beet, artichoke, wheat, honey, barley, tomato, rye, soybean, human and cow’s milk, and recently, seaweeds and microalgae have been added to the list.
Side Effects
While there are many health benefits linked to probiotics, there are some side effects associated too. The majority of them are mild and only impact a tiny portion of the population. However, people with major diseases or weakened immune systems may face more significant consequences.
Some of the common side effects are listed below
Unpleasant digestive symptoms – People may experience temporary increases in gas, bloating, constipation and thirst. (Williams, 2010) In such cases, they should start with a low dose of probiotics and then can slowly increase the amount as per convenience. The symptoms should subside in a week, if not then they must consult a doctor.
Amines in probiotic foods may trigger headaches – Some probiotic-rich foods contain biogenic amines which are the substances that form when protein-containing foods age or are fermented by bacteria. (Gardin et al., 2016) In persons who are sensitive to amines, the chemical can stimulate the central nervous system, increase or decrease blood flow, and cause headaches. (Broadlay et al., 2009)
May cause allergies – People with allergies or intolerances should be careful about the ingredients such as dairy, egg or soy as they may contain allergens . In such cases, people should read the label and avoid these allergic ingredients. (Martín-Muñoz et al., 2012)
Can increase infection risk for some – People with weaker immune systems, prolonged hospitalization, or with recent surgeries are at a risk of infection which may be caused (in a rare case) when the bacteria or yeasts found in probiotics enter the bloodstream. (Lherm et at., 2002)
Probiotics are safe for the majority of the population, but in rare cases, one or more aforementioned side effects can occur.
Conclusion
Gut bacteria are extremely important for many aforementioned aspects of health benefits. For a healthy gut, we need to have both prebiotics and probiotics in our diet, as they will help promote an ideal balance between good and bad gut bacteria.
So, go ahead and trust your gut instinct!
Author: Manisha Shrivastava
List of references
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