Probiotic is a term that’s become quite popular, especially when talking about food products and dietary supplements. But what exactly is a probiotic? And how do probiotics function?

According to the World Health Organisation, probiotics are live microorganisms that, when administered in adequate amounts, provide health advantages to the host. This definition of probiotics is purposefully broad, aiming to encompass their use on various body sites and for different health issues. However, regardless of the application, ‘probiotic’ should only describe living microorganisms that have been scientifically shown to deliver health benefits. These microorganisms need to be identified at the strain level, with their genome sequences clearly specified.

Health studies have shown that probiotics can help improve and maintain health in many ways. They are particularly useful for preventing and managing digestive issues and antibiotic-related diarrhoea. Beyond digestion, probiotics might reduce the occurrence and length of colds, help manage weight and insulin resistance, and lessen feelings of depression and anxiety.

With so many health benefits, it’s natural to wonder how exposure to probiotics can help us in such varied ways. The answer lies in our microbiome, which consists of trillions of microorganisms living on our skin, mouth, gut, and other body parts. This microbiome influences our metabolism, immune system, and nervous system. Some microorganisms are good for us, while others can cause harm. For instance, beneficial gut bacteria can break down non-digestible fibres into short-chain fatty acids, providing energy and supporting a healthy immune response. Harmful bacteria, on the other hand, produce substances that cause inflammation. This explains why consuming certain probiotics can significantly impact our health, as even a small number can create noticeable and potentially lasting effects where they interact with our body.

You might be curious about what occurs inside your body when you take a probiotic, and how exactly they provide health benefits. Probiotics can enhance your health through various precise mechanisms:

• Interact with other microorganisms in our microbiome
• Stimulate growth of beneficial bacteria in our microbiome
• Inhibit growth of harmful bacteria in our microbiome
• Interact directly with our body’s organs, such as the intestine
• Produce compounds that reduce inflammation or alleviate leaky gut
• Modulate our immune system

A fascinating aspect of probiotics is their ability to modulate your microbiome. They influence the growth and activity of bacteria within your microbiome, altering their output and function. Research suggests that these changes can occur even if the probiotic strain doesn’t remain in your system for extended periods. Such alterations in your microbiome can impact organ function in various ways.

For instance, specific strains of Bifidobacterium and Lactobacillus produce antimicrobial compounds and organic acids. These substances can inhibit potentially harmful, endotoxin-producing bacteria in the gut, which can otherwise cause inflammation and compromise the integrity of your intestinal barrier. This mechanism relies on the existing microbiome at the site where it’s enacted, showcasing an indirect method of action.

In contrast, probiotics, along with their secreted metabolites and compounds, can interact directly with your immune, endocrine, and epithelial cells. This interaction can trigger a series of beneficial downstream processes, such as reducing inflammation or improving intestinal barrier function. Much like the changes they induce in the microbiome, these direct effects can lead to long-lasting benefits both locally, such as in the digestive tract, and at other sites in your body.

It’s crucial to understand that not all probiotics are equally effective for every condition. The genetic diversity among microorganisms means that even strains from the same species can trigger diverse physiological responses. For example, different strains of Lactiplantibacillus plantarum (formerly Lactobacillus plantarum) have been shown to stimulate cytokine production across a range of physiologically relevant doses, similar to those observed between different bacterial species and genera.

While predicting which probiotic strains produce the best results remains elusive, ongoing research is shedding light on the specific characteristics of probiotics that contribute to their health benefits. Whether these benefits arise from direct interactions with mucosal tissues, indirect effects via modulation of the human microbiome, or a combination of both, understanding the molecular mechanisms at play will eventually refine how we select and recommend probiotics. In the meantime, it’s advisable to check the labels on probiotic products to know which species and strains they contain.

When you incorporate probiotics into foods and drinks, the resilience of the microbes you choose under various conditions is crucial. Strains like Lactobacillus and Bifidobacterium typically require refrigeration to stay viable, making them suitable for chilled products. These microbes generally struggle to survive high temperatures or acidic environments often present during food processing. On the other hand, endospore-forming strains boast a tough spore coat, enabling them to endure a broader range of temperatures and pH levels. These spores remain dormant until favourable conditions arise, akin to a seed waiting for the right moment to germinate. Consequently, it’s vital to consider the science, strain characteristics, and intended applications of probiotics in the food and beverage industry.

When selecting probiotics, there are a few key considerations to ensure you’re reaping the maximum benefits for your health. Start by identifying your precise health goals. Are you looking to support digestive wellness, boost immunity, or perhaps mitigate the effects of antibiotic usage? Each goal may require different strains and dosages, so understanding your needs is crucial.

Check for Strain Specificity: When evaluating probiotic supplements, take note of the specific strain listed on the packaging. Each strain has a unique set of benefits. For instance, Bifidobacterium longum may be more effective for digestive issues, while Lactobacillus rhamnosus could excel in supporting immune health. Strain specificity is crucial as research on probiotics often focuses on particular strains, so what works for one may not work as effectively for another condition.

Examine CFU Count: Understanding Colony Forming Units (CFU) is another important factor. This refers to the viable number of cells in a probiotic supplement. Higher CFU counts can imply more health benefits, but more isn’t always better. A tailored approach that aligns with scientifically-backed recommendations for the specific condition you’re targeting will be more beneficial.

Look for External Validations: Seek out endorsements or validations from trusted health organisations or third-party testing facilities that verify the quality and efficacy of the probiotic product in question. Quality seals from certified bodies can give added confidence in your selection.

Ultimately, the right probiotic for you will be based on personal health goals, efficacy studies of different strains, and individual responses to the product. Consulting with a healthcare provider for personalised advice is always a prudent step when considering adding probiotics to your wellness routine.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.