12 Research-Backed Health Benefits of Probiotics

Since ancient times, almost every civilization across the world has traditionally included at least one fermented food in their diet. Kimchi, miso, sauerkraut, and kefir are just a few among these.

Cultured dairy products have been around since 10,000 B.C. Yogurt, of course, is by far the most common fermented milk product.

Recently, there is a lot of interest in reviving these centuries-old traditional recipes that the world seemed to have forgotten with its love for fast foods.

As research uncovered the stunning health benefits of active bacterial cultures in fermented foods, probiotics are being ranked high among the healthiest foods in the world.

So, what exactly are probiotics?

Probiotics are live strains of beneficial bacteria that can be introduced into our bodies from fermented foods and probiotic supplements. (1)

Trillions of microscopic organisms, such as bacteria and fungi, are present in every part of our body. (2) However, the ones that live in the gut seem to have the maximum impact on our health and well-being. These are collectively known as the gut microbiota, microbiome, or gut flora.

12 Research-Backed Health Benefits of Probiotics

Our gut microbiome influences everything from our immune system and metabolism to even our mood.

According to research, there are approximately 360 times more bacterial genes than human genes – in a human. While the human genome has about 22,000 protein-coding genes, our microbiome has over 8 million unique protein-coding genes. (3) Human survival is actually dependent on this bacterial genomic contribution.

Here are some of the key benefits associated with probiotics.

1. Restores the Natural Balance of Gut Microbiome

Our gut microbiome has both beneficial and harmful microorganisms. A healthy balance of beneficial gut flora is required for the optimum functioning of the human body.

Illness, antibiotics, a poor diet, etc can cause a reduction in the number of good bacteria. Too many bad bacteria and not enough of the good ones lead to an imbalance in this delicate ecosystem. This can result in digestive discomforts, allergies, and even mental health issues. (4)

Supplementing our diets with probiotics can help restore healthy gut flora. Consuming sufficient amounts of probiotics increases the good bacteria population and these in turn fight off the bad bacteria and keeps their population in check.

2. Promotes Digestion and Absorption of Nutrients

We, humans, don’t really have all the enzymes necessary to digest the food we eat. It is the microbes in the gastrointestinal tract that break down many of the foods we eat into nutrients that can be absorbed into the bloodstream.

Lita Proctor, the NIH Human Microbiome Project program manager, says microbes are necessary for breaking down many of the proteins, lipids, and carbohydrates in our diets. (5)

Surprisingly, their research reveals that – the presence of the metabolic function is more important than a specific bacterial species. Consider fat digestion for example – as long as you have a healthy microbiome, different bacterial species can carry out the same job of helping digest fats. Adding probiotic supplements to your diet is the quickest way to rebalance and create a healthy microbiome.

3. Produces Nutrients and other Beneficial Substances

There are many vital compounds needed for our health that the human genome is unable to produce.

Gut microbes synthesize various vitamins including vitamin K, and water-soluble B-vitamins such as biotin and riboflavin. (6)(7) Administering probiotic strains of Bifidobacterium has been found to increase folate (vitamin B9) concentration in the body. (8)

They produce other beneficial substances such as anti-inflammatories. These are involved in regulating our immune system’s response to disease. (9)(10)

4. Boosts Immunity and Antibody Production

Disease-causing microbes are known as pathogens. In healthy individuals, many of these pathogens coexist with the rest of the microbiome in the host body – without causing any disease. (11) It is the beneficial bacteria that keep the pathogens from getting powerful enough to cause disease.

A 2006 Canadian study noted that the administration of probiotic bacteria reduced the growth of intestinal pathogens by stimulating the production of serum and intestinal natural antibodies. (12)

Antibodies are vital for defense against pathogens. Antibodies are proteins that bind to pathogen-specific antigens to neutralize the threat. The pathogens such as viruses become unable to enter cells and cause infection. This process also marks the pathogen as a target for destruction and the immune system sends white blood cells (phagocytic cells) to eliminate the target. (13)

Thus when you consume probiotics, you are offering your immune system a powerful ally that boosts antibody production and inhibits the growth of the pathogens in the gut. (14)

5. Reduces Frequency and Severity of Respiratory Infections

Inflammation is a natural response of our immune system to fight off invaders. When the intricate balance of the gut flora is disturbed, it can cause immune system dysfunction. Inflammation may occur as a result, not just locally in the intestines, but also in other organs such as the lungs.

Thus, restoring symbiosis within the gut microbiota has been found to improve respiratory infections. (15)

A systematic review of 27 clinical trials from January 2010 to January 2020, evaluated the effects of probiotics on respiratory tract infections (RTI). This covered a total of 9433 patients with RTI. Along with this, 10 ongoing clinical studies of probiotics intervention in COVID-19 were also reviewed. (16)

It was found that probiotics reduced the incidence and duration of respiratory infections.

Probiotics help fight respiratory infections by increasing the plasma levels of cytokines. Cytokines are proteins that play important roles in the immune response. They regulate inflammation.

Based on their review, the researchers suggested that “probiotics are a rational complementary treatment for RTI diseases and a viable option to support faster recovery.”

6. For Urinary Tract Infections

Antibiotics are commonly used for treating UTI. But the overuse of antibiotics in the past few decades has led to a rise in multidrug-resistant pathogens.

If you are looking for nonantibiotic approaches, then try out probiotics and cranberry as alternatives. (17)

A healthy vaginal microbiota has a dominant population of lactobacillus, particularly Lactobacillus crispatus. (18)

In women with a history of recurrent urinary tract infection, Lactobacillus crispatus has been found to inhibit the recurrence of UTI when administered intravaginally. (19)

7. Reduces the Risk and Severity of Diarrhea

Probiotics can help prevent diarrhea or at least reduce its severity, especially if it’s antibiotic-associated.

Antibiotics, taken for treating various microbial infections, kill off both the good and bad bacteria. (20) This can upset the delicate ecosystem of your gut microbiota resulting in digestive discomforts and antibiotic-associated diarrhea.

Diarrhea resulting from other causes can also be treated with probiotics. A combination of rehydration therapy and probiotics is effective in reducing the frequency and duration of acute infectious diarrhea. (21)

Probiotics can help restore healthy gut flora, although the exact composition of the microbial population may not be the same. Various probiotic strains may be used alone or in combinations of two or more. Their protective effect seems to be more dependent on the dosage than the probiotic strain used. A dosage of ≥5 billion CFUs/day has been found to be more effective than lower probiotic doses of< 5 billion CFUs/day. (22)

Lactobacillus acidophilus, Lactobacillus bulgaricus, Saccharomyces boulardii are some of the strains commonly found in probiotic supplements prescribed for diarrhea. (23)

8. Improves IBS Symptoms

Abdominal pain, gas, bloating, constipation, and fecal urgency are symptoms commonly associated with irritable bowel syndrome (IBS). While constipation may be predominant (IBS-D) in some people, others may suffer from a diarrhea-predominant form (IBS-C). Some others may have IBS-M, the subtype of IBS that alternates between constipation and diarrhea. Post-infectious-IBS can develop following infections. (24)

Probiotics can provide relief in many of these cases. (25) Those with IBS are often found to have insufficient amounts of beneficial gut bacteria such as Lactobacillus and Bifidobacterium. On the other hand, they may have too many harmful ones such as E. coli, and Clostridium. (26)

Rebalancing the gut flora using probiotic foods and supplements provides relief to IBS symptoms by inhibiting the growth of the bad bacteria, suppressing inflammation, reducing gas production in the gut, slowing down bowel movements, and boosting the immune system. (27)(28)(29)

9. For Skin Disorders

The second largest human microbiome, (after the gut), is the skin microbiota. It has multiple functions including its role as a barrier protection against pathogens.

Inflammatory skin diseases are linked to an imbalanced gut microbiome. To improve symptoms of skin disorders, you need to balance both the gut microbiota as well as the skin microbiota. Oral probiotics have a positive impact on the gut-skin axis. (30)

Probiotics are used for various skin disorders such as eczema, atopic dermatitis, and even acne. The topical application of probiotics may help these issues, as well as, allergic skin inflammation and UV-induced skin damage. (31)

In babies with eczema, those given probiotic-supplemented milk had improved symptoms compared to the ones not given probiotics. (32) It’s even better if moms-to-be take probiotics during their pregnancy. This significantly reduces the chances of the infant developing eczema in the first couple of years of life. (33)

10. Improves Mental Health Conditions

If you are feeling depressed and moody for no reason, the culprit might be an imbalanced gut flora. Researchers have discovered that gut health has a notable impact on mood and mental health.

Supplementing with probiotics may improve how you are feeling and help you overcome depression and anxiety. Probiotics are even used for improving memory and symptoms of obsessive-compulsive disorder (OCD). Studies on the topic have recorded an improvement in both spatial and non-spatial memory. (34)

In a 2016 study from Iran, those taking 100g of probiotic yogurt (or a probiotic capsule) daily experienced significant improvement in their depression and anxiety. (35) The study was conducted over a 6-weeks period and the researchers noted a definite increase in the Depression Anxiety Stress Scales (DASS).

11. Promotes Weight Loss

Your gut bacteria have a powerful impact on weight regulation.

Researchers have noted that obese people have less diversity in their gut flora compared to their slimmer counterparts. (36) Those with a less rich low bacterial richness (evaluated by the number of gut microbial genes) are found to gain weight faster than those with high bacterial richness. (37)

This was further proven by a 2016 study by the University of California. When the gut bacteria in some fat mice were transplanted into the guts of lean mice, these slim guys were quick to get fat. (38)

Probiotics promote weight loss by helping reduce the amount of food you eat. They promote the release of appetite-reducing hormones. (39)

Another weight loss mechanism of probiotics comes from their ability to reduce fat storage. (40) Instead, they encourage the body to excrete the fat through feces. (41)

Studies have noted that those who took probiotics as part of their diet program can significantly increase their weight loss. (42) Probiotics can even help you get rid of stubborn belly fat. (43)

12. Benefits Heart Health

High levels of ‘bad’ cholesterol (LDL) and raised blood pressure are the two main risk factors for heart disease and stroke. Probiotics can help you lower both of these culprits and help keep your heart healthy. (44)

Researchers from Denmark reviewed six studies and they found that regular consumption of fermented yogurt for 4-8 weeks resulted in a 4% reduction in total cholesterol while LDL-cholesterol decreased by 5%. (45)

Probiotics do not just lower bad cholesterol, they also boost the production of good cholesterol (HDL). (46) This significantly improves your HDL/LDL cholesterol ratio.

To see a drop in blood pressure, you will have to include multiple species of probiotics in your diet, for a period of at least 8 weeks or more. (47) To ensure you are able to enjoy all the above-mentioned benefits, make sure to take a high-quality probiotic supplement that offers you diverse strains and about 60 to 120 Billion CFUs.

Takeaways

This is by no means an exhaustive list. Probiotics have much more to offer you. They are heart-healthy and can help you lose weight faster.

Probiotics can be easily purchased from Amazon. Do your research properly and choose one that has great customer reviews and ratings.

Make sure to eat plenty of natural probiotic foods. From simple and easy homemade yogurt to kimchi, tempeh, miso, and kefir, there are plenty of probiotic foods that can be made frequently at home. Check out our recipe section to learn how to make these probiotics and include them regularly in your diet.

12 Research-Backed Health Benefits of Probiotics

1. Restores the Natural Balance of Gut Microbiome

2. Promotes Digestion and Absorption of Nutrients

3. Produces Nutrients and other Beneficial Substances

4. Boosts Immunity and Antibody Production

5. Reduces Frequency and Severity of Respiratory Infections

6. For Urinary Tract Infections

7. Reduces the Risk and Severity of Diarrhea

8. Improves IBS Symptoms

9. For Skin Disorders

10. Improves Mental Health Conditions

11. Promotes Weight Loss

12. Benefits Heart Health

Takeaways

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