It is true, and most of them live in the intestines.
But there's really no reason to panic, most bacteria harmless.
With good bacteria that also many health benefits (has been linked 1 ).
This includes weight loss [1] , better digestion, improved immune function, improved skin and a reduction in the risk of many diseases ( 2 ).
This brings us to the question in hand, probiotics.
Probiotics are foods or dietary supplements that help these bacteria and should colonize our guts with health stimulating microorganisms.
The importance of this can not be stressed enough.
Bowel care, and bacteria that live there, one of the most important things you can do for your health.
What are probiotics?
According to the official definition, probiotics are "live microorganisms which when administered in adequate amounts confer a health benefit on the host" ( 3 ).
Probiotics are generally bacteria [2] , but there is also a kind of yeast [3] , which can function as a probiotic.
You can get probiotic supplements and foods that are produced by bacterial fermentation.
Probiotic foods are yogurt [4] , kefir, sauerkraut, soy [5] sauce, tempeh, Kimchi and others.
Probiotics should not be using prebiotics (note the "s") that getting confused fiber [6] , which feed the bacteria that are already in the intestine (to help 4 ).
In fact, there are dozens of different probiotic bacteria that have proven health benefits.
The most common groups include Lactobacillus and Bifidobacterium. So there are many different ways within each group and each type has many strains.
Interestingly, different probiotics for various health conditions seem to work. Therefore, choose the type (or types) of probiotics is essential.
To combine many probiotic supplements different species in the same supplement. They are known as broad-spectrum probiotic or probiotic More.
Note that it is. To a new but rapidly growing research area
Although the evidence is promising, it is not shown in any case that probiotics help all in this article (mentioned health problems 5 ).
Conclusion: Probiotics are live microorganisms that cause health benefits when consumed in sufficient quantities. There are many different types, and one can take from food or nutritional supplements.
The importance of microorganisms in the gut
The complex community of microorganisms in the gut's intestinal flora [7] ( 6 ).
Your gut actually contains hundreds of different types of microorganisms [8] , with some numbers in the range as high as 1000th
These include bacteria, yeast and viruses. The vast majority are bacteria.
Most of the gut flora in the large intestine or colon [9] , the last part of the digestive tract.
Metabolic benefits similar to those actually a member of intestinal flora. For this reason, some scientists refer to the gut flora as a "forgotten organ" ( 7 ).
The intestinal flora plays many roles that are important for health. Prepared vitamins, including vitamin K and some B-vitamins ( 8 ).
Fiber also short-chain fatty acids such as butyrate, [10] , vinyl propionate and vinyl acetate, which feed on the intestinal wall, and perform many metabolic functions ( 9 , 10 ).
They stimulate the immune system and intestinal integrity regulate. This can help undesirable substances "passing" of the body and cause an immune response ( 11 , 12 , 13 , 14 ).
However, all organisms in the gut is not easy. Some are good, some are bad.
The intestinal flora is actually very sensitive point to insults and modern studies that the "unbalanced" intestinal flora of many diseases (peg 15 , 16 ).
This includes, type 2 diabetes, obesity, metabolic syndrome, heart disease, colorectal cancer, Alzheimer's disease, depression, and much more ( 17 , 18 , 19 , 20 , 21 , 22 , 23 ).
Probiotics and prebiotics () can help to correct this balance to ensure that our "forgotten organ" works better ( 24 ).
Conclusion: The intestinal flora consists of hundreds of different types of microorganisms. Probiotics help intestinal function optimally.
Probiotics and Digestive Health
Probiotics are more about the health of the digestive (studied 25 ).
The best evidence has to do with antibiotic-associated diarrhea.
When people antibiotics [11] , particularly for long periods of time, which was often cut from diarrhea for a long time after infection.
This is because antibiotics kill most of the natural bacteria in the gut, which shifts the equilibrium and allows grow "bad" bacteria.
Dozens of studies have strong evidence that probiotic supplements can the healing of antibiotic-associated diarrhea (aiding the 26 , 27 , 28 ).
Probiotics have also been shown to be beneficial irritable bowel syndrome [12] , a common gastrointestinal disorder. You can contribute to gas, bloating [13] , constipation, diarrhea and other symptoms ( 29 , 30 , 31 ).
Some studies also show that probiotics may be advantageous for inflammatory bowel diseases such as Crohn's disease and ulcerative colitis (Best 32 ).
Probiotics may also be useful against infection by Helicobacter pylori, the main engine of ulcers and gastric cancer ( 33 , 34 , 35 , 36 ).
If you currently have digestive problems that can not get rid of, then maybe a probiotic supplement is something you should consider.
Conclusion: Probiotics are proven against various digestive problems. These include antibiotic-associated diarrhea and irritable bowel syndrome.
Probiotics and Weight Loss
Obese people have intestinal bacteria that thin people ( 37 , 38 ).
Animal studies have also shown that fecal transplant lean animals can weight obese animals (lose 39 , 40 ).
For this reason, many scientists now believe that our gut bacteria are in the determination of body fat (important 41 , 42 ).
This has to be examined while more, some probiotic strains [14] have shown that fat loss (help 43 ).
The most impressive study, which was published in 2013, there was a study of 210 people with central obesity (much belly fat [15] ).
In this study probiotic Lactobacillus gasseri has been made in people lose 8.5% of their abdominal fat mass over a period of 12 weeks ( 44 ).
When she stopped, probiotics, again won big belly in four weeks.
There is also evidence that the Lactobacillus rhamnosus and Bifidobacterium lactis can with weight loss and prevention of obesity (Support 45 ).
New recommendations However, it should be made they can be studied.
There are also some animal studies show that other probiotic strains could even (lead to weight gain, no loss 46 ).
Conclusion: There is some evidence that probiotic Lactobacillus gasseri can help people to lose belly fat. Should be investigated.
Other health benefits of probiotics
Enter all the incredible benefits of probiotics is beyond the scope of this article.
However, there are some that are really worth mentioning:
- Inflammation: probiotics have shown that systemic inflammation is a key factor for many diseases (reduced 47 ).
- Depression and anxiety: The probiotic Lactobacillus helveticus strains Bifidobacterium longum and have shown [16] to treat the symptoms of anxiety and depression in people with clinical depression (reduced 48 , 49 ).
- Cholesterol: Several probiotics have shown total cholesterol and LDL (reduced 50 , 51 ).
- Blood Pressure: Probiotics have also shown that a slight reduction in blood pressure (cause 52 , 53 ).
- Immune function: Several different strains of probiotics can improve immune function and a reduced risk of infections, including colds ( 54 , 55 ).
- Skin health There is some evidence that probiotics can be used for acne, rosacea and eczema and other skin diseases (be 56 , 57 , 58 , 59 ).
This is just the tip of the iceberg. Probiotics have been investigated and be advantageous for a variety of other health problems.
Conclusion: Probiotics has been shown that many health benefits. You can reduce depression and anxiety. Heart health and to improve the functioning of the immune system, to name a few
Are there any side effects?
Probiotics are generally well tolerated and safe for most people.
But in the early days, you may encounter side effects [17] , to help digestion together. These include gas and a mild abdominal pain ( 60 ).
After this introductory period is over, the digestion should be better than it was before.
Probiotics can be dangerous and even cause infections in people whose immune system is weakened. This includes people with HIV, AIDS and many other health problems ( 61 ).
If you have a medical condition, consult your physician before finally under a probiotic supplement.
Conclusion: Probiotic supplements can cause indigestion, but should disappear in a few days. They can be dangerous for people with certain diseases.
What are the best probiotic supplements?
There are hundreds of different probiotic nutritional supplements available.
If you want a health problem and try a probiotic for this purpose, it is very important that you choose the right load.
I recommend looking around at Amazon [18] , the various options available. There you can see the supplements contain stumps.
Make sure you buy from a reputable manufacturer good probiotic. Dietary supplements are not regulated, many of these products can not contain what the labels say they do.
According to a study, it is best probiotics shortly before or with a meal that some fat (contains take 62 ).
Also be sure to follow the instructions on the packaging. Note that some products require refrigeration.
Message Home
Maintaining a healthy intestinal goes far beyond simply a probiotic supplement.
What makes day-to-day is so important.
All kinds of lifestyle factors, particularly the food they eat, [19] , it was shown that intestinal bacteria influence ( 63 ).
A healthy lifestyle, get a good night sleep [20] , and eating real food high in fiber is the key.
In many instances, probiotics and dietary supplements may also be useful.
Recently, I've started a probiotic supplement to me ( that one [21] ).
Has significantly improved my digestion, and I think my energy have improved and thought so.
Now I think probiotics be an essential part of my personal health strategy.
If you have suggestions and / or questions, click on "Comments" button
Credentials
- ^ weight loss (authoritynutrition.com)
- ^ bacteria (en.wikipedia.org)
- ^ yeast (en.wikipedia.org)
- ^ yogurt (authoritynutrition.com)
- ^ soybean (authoritynutrition.com)
- ^ fiber (authoritynutrition.com)
- ^ intestinal flora (en.wikipedia.org)
- ^ microorganisms (www.gutmicrobiotawatch.org)
- ^ intestine (en.wikipedia.org)
- ^ butyrate (wholehealthsource.blogspot.com)
- ^ antibiotics (www.medicalnewstoday.com)
- ^ irritable bowel syndrome (www.gastro.org)
- ^ swelling (authoritynutrition.com)
- ^ stem (www.dietvsdisease.org)
- ^ belly fat (authoritynutrition.com)
- ^ shown (chriskresser.com)
- ^ side effects (www.medscape.com)
- ^ looked at Amazon (www.amazon.com)
- ^ foods they eat (authoritynutrition.com)
- ^ good night's sleep (authoritynutrition.com)
- ^ it (www.amazon.com)
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