What Are Probiotics, and Why Should I (Maybe) Try Them?
In a world in which our bottomless passion for health and wellness has culminated in the widespread availability of things like goat yoga, the rise of probiotics—bacteria carefully selected and voluntarily ingested in order to promote better "gut health," and thus better bowel movements—doesn’t even crack the top decile of unsettling-sounding fitness fads. Yet many of the 60 million U.S. adults who suffer from some form of digestive disease are using these products to treat everything from indigestion to Crohn’s, and today the probiotics industry is valued at over $40 billion. Bacteria, it turns out, is lucrative stuff.
For those who may be pondering the merits of probiotic-infused products, we asked a few experts for advice on how to make the most of one’s microbiome. We also asked them to define “microbiome.”
What is a probiotic?
Probiotics are live bacteria that you consume for health benefits. Prebiotics are types of dietary fiber that fuel the growth of your gut bacteria, whether existing or newly introduced. Synbiotics are foods or products that contain both of these things: a probiotic and prebiotic.
Hold on. Bacteria live in my stomach? And I’m supposed to voluntarily invite more of them in there?
Yep. This is the “microbiome,” a term that refers to the trillions of microorganisms, including bacteria, fungi, and other microbes, that inhabit each part of your body and skin. The microbiome makes up about one or two percent of your overall body weight, and can have profound implications for a variety of health conditions—which is where probiotics come in.
What are probiotics supposed to do?
According to studies conducted as part of the National Institutes of Health’s Human Microbiome Project (HMP), a person’s microbiome influences far more than just the frequency of their poops; everything from circadian rhythms to cardiac health is affected by the presence and makeup of bacteria in your body.
Recent trials have shown that certain strains of bacteria can lead to benefits like stronger protective linings in the gastrointestinal tract; alleviation of eczema and acne, as well as the side effects of antibiotics; and improved cholesterol levels and glucose metabolism. If you’re wondering which ones do what, exactly, the Alliance for Education on Probiotics has created a site where you can investigate individual strands and products to see what issues they’re known to help with.
Watch:
The Rules of the Gym, According to the Hot Dudes of ‘Insecure’
What if I don't deal with a specific digestive condition?
There still may be a probiotic for you! Practically everyone could benefit from incorporating one into their diet, according to Gregor Reid, Ph.D., a doctor who chaired the World Health Organization’s (WHO) panel on probiotics. “Because the vast majority of the Western world is affected by known microbiome disruptors like antibiotic overuse, stress, alcohol, sugar, and decreased fiber intake, we believe beneficial bacteria is an impactful complement to a prebiotic-rich diet.”
How sure is science about all of this?
So-so. Reid admits that the effects of probiotics can be hard to predict. “We have to limit expected outcomes to what has been established with scientific data. For example, some probiotic strains have shown to alleviate depression in mice, but haven't been shown to do so in humans," he says. Some researchers, like Harvard immunologist Jatin Vyas, remain wary due to the paucity of data and thin regulatory infrastructure. (For supplements, the "FDA-approved" designation means that a product is safe for consumption, not necessarily that it is effective at doing what the label claims.) “We don't have good clinical data to support their use for specific clinical indications," he says. "But the diversity in the number of organisms in the GI tract is correlated with beneficial health, so there could be a theoretical benefit.”
How do I get started?
In order to realize said benefits, you have to ensure that whatever probiotics you consume are still functional once they reach their intended destination. This means that they have to survive the harrowing journey through stomach acid, bile, and whatever else you have tucked away in there. And after that, they must be present in large enough quantities for them to exert their potential effects.
Because each strain of bacteria is so specific, an otherwise healthy person wouldn’t get much out of consuming, for example, a probiotic strain meant specifically for an IBS patient. “Generalizing 'probiotics' is like generalizing all mammals,” Reid says. The best—and easiest—place for most people to start, then, is by experimenting with daily capsules or drinks, which are available for prescription-free pickup at grocery stores and drugstores. Some companies also offer subscription services that purport to deliver better gut health to your doorstep each month. As you should always do when researching supplements, look for the ones that have been subjected to the scientific gold standard: double-blind, placebo-controlled, published human clinical studies.
Please, no more supplements.
Never fear: If adding another powder or pill sounds like more than you can handle, start small by incorporating prebiotic fibers like barley, oats, chicory, and apples into your diet, which should help to reduce inflammation in your GI tract. As little as five grams per day—a little more than one apple or a cup of oatmeal—is enough to make a difference. As for probiotics, you can find them in kombucha, yogurt, and even sourdough bread. (As if anyone needed any more excuses to eat sourdough bread.)
