Probiotics are microorganisms that are said to have health-promoting effects. They are beneficial bacteria in the gut that form part of the human immune system. If you want to rebuild your gut flora, you should try a course of probiotics. Today, we'll tell you how to take probiotics correctly and what to pay particular attention to.

What are probiotics?

Probiotics are live microorganisms, usually strains of bacteria. These beneficial bacteria, sometimes also yeasts, occur naturally in the gut and serve to strengthen it and defend against pathogens. However, they must be ingested in sufficient quantities, namely around 100 million per day.

Probiotics must meet a few requirements to be allowed to bear this designation:

• Proven positive effects on health
• Production of lactic acid or similar substances with germicidal effects
• Ability to multiply in the intestine and resistance to stomach acid
• Genetic stability to exclude disease-causing mutations

Five types of probiotics and their effects

Basically, a distinction is made between five different intestinal bacteria, all of which have a positive effect on the human organism:

• Lactobacillus acidophilus are lactic acid bacteria that aid in the digestion of lactose. They also produce vitamins B6 and B3, as well as folic acid.
  

• Lactobacillus casei can help defend against harmful bacteria, such as salmonella. Taking it is also beneficial when the immune system is weakened by antibiotics.
  
  
• Lactobacillus rhamnosus is characterized by its resistance to stomach acid and bile, so that it can help other beneficial bacteria pass through the digestive tract.
  
  
• Bifidobacterium bifidum strengthens the immune system by producing various acids and supporting antibodies that are essential for the immune system.
  
  
• Bifidobacterium longum is present in large quantities in the gut and contributes to vitamin production and strengthens the immune system. It also facilitates the body's absorption of calcium.
  
  
• Lactobacillus bulgaricus helps to maintain a healthy intestinal flora and inhibit harmful bacteria.

Which foods contain natural probiotics?

You can do a lot of good for your gut by regularly incorporating probiotic foods into your diet. The following foods are ideal sources:

yogurt

Yogurt naturally contains many lactic acid bacteria, which can build up the gut flora and prevent digestive problems. However, you should ideally choose plain yogurt, as fruit yogurts usually contain a lot of sugar. You don't need to buy special yogurts, as regular plain yogurt contains a sufficient amount of lactic acid bacteria.

kefir

Kefir is a fermented milk product made from milk or cream. In addition to lactic acid bacteria, kefir also contains yeast cultures. It is lactose-free, can alleviate digestive problems, lower cholesterol, and inhibit inflammation. It contains a variety of probiotic microorganisms.

sauerkraut

Not only dairy products contain lactic acid bacteria, but also sauerkraut, which is a fermented product. Sauerkraut thus promotes bowel movements, keeps the intestinal lining healthy, and wards off harmful germs.

Pickles

Sour pickles have a similar effect to sauerkraut, but they shouldn't be confused with dill pickles. Sour pickles are fermented and also contain many beneficial lactic acid bacteria. This low-calorie vegetable supports the immune system and is very good for the gut.

Apple cider vinegar

Apple cider vinegar contains not only a wealth of vitamins, minerals, and phytochemicals, but also lactic acid bacteria. People in the Middle Ages were already aware of the beneficial effects of apple cider vinegar and used it, among other things, to kill germs.

Cheese

Cheese also contains bacterial cultures, although the type of bacteria can vary depending on the cheese variety. Live microorganisms are predominantly found in cheeses with a long ripening period, such as Gouda, Cheddar, Gruyère, or Parmesan. Mozzarella is also a good source of beneficial bacteria.

Food from Asian cuisine

In Asia, there are a few foods that can be considered natural probiotics. In Indonesia, tempeh is made from steamed soybeans and then fermented.

The seasoning paste miso is also produced by fermenting soybeans, wheat, rice, or barley using a mold. Other beneficial probiotics from Asia include the tea drink kombucha and the Korean national dish kimchi.

Take probiotics in capsule, powder or drop form.

It's not always possible to meet the body's probiotic needs through diet alone. In this case, a supplement from the pharmacy can be used, for which a prescription is usually not required.

Probiotics are available in different compositions and forms. The most suitable type of bacteria depends on the specific health problems. It is always advisable to consult a doctor beforehand, as probiotics can potentially cause side effects in sensitive individuals.

When should you take probiotics?

Unless otherwise directed, probiotics should be taken in the morning on an empty stomach. Since the digestive tract is still empty, less stomach acid and bile are produced. At least 30 minutes should then pass before the first meal.

If you suffer from sleep problems, taking probiotics in the evening can also be beneficial. Studies with rats have shown that probiotics could improve sleep quality. Until there are recommendations for treating sleep disorders in humans, you can only try it yourself to see if it works for you.

How long should you take probiotics?

Probiotics are generally divided into transient and resident bacterial strains. While resident bacteria increasingly colonize the gut and remain there long-term, transient bacteria are excreted via the digestive tract. However, both types are needed for a healthy gut flora.

There is no general recommendation for the duration of probiotic intake; personal well-being is the deciding factor. In any case, a course of treatment should last at least four to six weeks. Eventually, you will notice that your digestion improves and that you generally have more energy. You will be less susceptible to infections and may even experience an improvement in your mood.

Which probiotics should you take?

When choosing a bacterial strain, it always depends on the desired effects. For dental hygiene and allergies, Lactobacillus reuteri is the primary choice. For bone health, Lactobacillus helveticus is particularly beneficial.

When it comes to weight loss, Lactobacillus gasseri, plantarum, and rhamnosus could be helpful. To maintain a healthy gut flora and inhibit harmful bacteria, you should rely on Lactobacillus bulgaricus.

Conclusion

Taking probiotics correctly has been proven to improve health and promote well-being. Doing a course of probiotics at least once a year can be very beneficial for the body.