Probiotics are increasingly finding their way into our medicine cabinets and onto the shelves of our pharmacies. The surge in research on the gut microbiota over the last thirty years has revealed the numerous benefits of these microorganisms for our well-being. And today, taking a course of probiotics is a common health practice.
So, what are the benefits of probiotic treatments? How do you properly take a probiotic treatment? We explain everything in this article.
What are probiotics?
Probiotics are officially defined by the WHO (World Health Organization) as " live microorganisms (bacteria, yeasts, fungi, etc.) which, when administered in adequate amounts, confer a health benefit on the host beyond traditional nutritional effects. "
Our body is home to different populations of probiotic bacteria which give rise to several types of flora: skin flora, oral flora, vaginal flora, or digestive flora also known as intestinal microbiota.
The different types of probiotics
There are different types of probiotics, including probiotic bacteria and yeasts (fungi).
There are four different genera of probiotic bacteria, encompassing a wide diversity of species: Lactobacilli, Bifidobacteria, Streptococci, and Lactococci. The Lactobacilli and Bifidobacteria genera are the most frequently cited for their health benefits.
Lactobacilli:
With over 120 different species, Lactobacilli are the best-known and most studied genus. Lactobacilli bacteria produce lactic acid. These species are found in our intestines, as well as in dairy products, and also in fermented foods such as miso and sauerkraut. Here are a few examples:
- Lactobacillus gasseri
- Lactobacillus reuteri
- Lactobacillus rhamnosus
- Lactobacillus casei / paracasei
- Lactobacillus plantarum
- Lactobacillus acidophilusBifidobacteria:
These bacteria are naturally present in our digestive system, and breastfeeding promotes their colonization. Here are the most well-known species:
- Bifidobacterium bifidum
- Bifidobacterium infantis
- Bifidobacterium lactis
- Bifidobacterium longumFinally, among yeasts, Saccharomyces cerevisiae is the most commonly used species, along with its variety Saccharomyces boulardii. These yeasts are found in our digestive system, and more specifically in the intestines.
The benefits of probiotic treatments
Under the influence of various lifestyle factors (stress, poor diet, lack of sleep, physical activity, etc.), our different gut flora can become unbalanced, causing discomfort.
Scientific studies have shown that taking probiotics helps improve the balance of our various microbiomes, and more specifically that of our gut microbiota, which plays a major role in our body on several levels: our digestive health, the effectiveness of our immune defenses, our mental health, our metabolism, weight management...
Here are the main benefits of probiotic treatments:
- Improve digestion and digestive comfort
- Regulate transit
- Combating chronic constipation
- To calm episodes of diarrhea
- Strengthen natural defenses
- To alleviate anxiety and depression, and to better manage stress
- Better manage your weight
- Promote urinary tract health
- Promote vaginal health
Probiotics and natural defenses: discover our article on natural solutions to strengthen our immunity.
How to choose the right probiotics?
Depending on your needs, a healthcare professional such as your pharmacist can help you choose the right probiotic.
High-quality probiotics specify the strain(s) used by indicating:
- the species: for example Lactobacillus,
- followed by the genus: Lactobacillus gasseri,
- followed by a number precisely identifying the strain used: Lactobacillus gasseri CNCM I-5076.
Looking for probiotics delivered in gastro-resistant capsules is also a guarantee of effectiveness, because when bacteria reach the stomach, they find themselves in an acidic environment hostile to their survival. Gastro-resistant capsules thus protect the bacteria in the stomach, allowing them to arrive alive and intact where they are most effective, particularly in the intestines.
How long should a course of probiotics last?
The duration of a course of probiotics varies depending on the specific issue being addressed. Your healthcare professional will be able to specify the exact duration for you.
Clinical studies generally agree that for a course of probiotics to be effective, it must be taken continuously for 1 to 3 months. This is the time required for the bacteria to colonize their target area. The speed at which benefits appear can vary from person to person. Therefore, it is possible to extend the course beyond 3 months. If you have any doubts, it is recommended to consult a pharmacist or other healthcare professional.
In addition to a course of probiotics, it's beneficial to support our gut flora with prebiotic foods. Prebiotics act as "food" for probiotic bacteria, thus promoting the growth of "good bacteria"—those that have a beneficial effect on our health. Dietary fiber found in fruits and vegetables is an excellent source of these.
