Probiotics: Another Important Functional “P” Food

The second “P” functional foods are the probiotics.

These are live organisms that provide a health benefit to the host when administered in appropriate quantity¹. They are the good microbes in our guts and could be found in fermented foods or some formulated products.

For any substance to qualify as a probiotic, it must contain viable microbes that possess health benefits. An effective dose of probiotics per day is about 10⁹ colony forming unit (CFU).

The human gut microbiota is very crucial to health and is associated with a variety of diseases. When there’s low diversity of good microbes in our guts, it could lead to inflammatory bowel diseases (IBD), irritable bowel syndrome (diarrhoea, constipation, stomach cramps, and bloating) and many metabolic disorders like obesity.

Probiotics, just like prebiotics, play a vital role in maintaining optimal gut microbial balance. The imbalance in the ratio of the good to the bad bacteria in our guts may result from indiscriminate use of antibiotics which usually kill both the good and bad bacteria alike.

Other factors that will cause imbalance in the gut microbiota are infections, ageing, lifestyle, surgery and poor nutrition. Eating highly processed foods, high in refined starch, sugar, and seed oils, disrupts the gut’s microbiome and will lead to many metabolic health issues.

What you eat predominantly determines the number and diversity of your gut microbiome. When you eat healthy, especially by including prebiotics in your meals, you produce a wide range of good microbes which would provide you with optimal health, while unhealthy foods encourage the invasion of bad microbes and their associated health problems.

NB: Human gut is made up the stomach which is very acidic (pH: 1 – 2.5), the small intestine is less acidic (pH: 5.5 – 7.5), and the large intestine which is least acidic (pH: 6.5 – 7.5). The variations in the pH and other conditions of these major sectors of the gut influences the type and number of microbes in the region. Whenever these ideal pHs are disturbed may be by diet, medication, or other things, the resulting effect is an increase in the number of harmful microbes in the gut and subsequent health problems.

Examples of Proven Probiotics

Probiotics may be bacteria or yeast and may fall under the following phyla:

Lactobacillus, Bifidobacterium, Saccharomyces, Roseburia spp., Akkermansia spp., Propionibacterium spp., and Faecalibacterium spp which have been reported to possess numerous health benefits², either individually or in consortia. The most common probiotics are two Gram-positive bacterial genera Lactobacillus and Bifidobacterium.

Where Can Probiotics be Found?

They can be found in

• Formulated pills
• Foods, especially fermented foods like apple cider vinegar, yogurt, cheese kimchi, olive seeds, sauerkraut, kombucha, fermented vegetables, and Nigerian fermented foods like ogili, iru, okpei, palm wine, ugba, etc.
• Microbial consortia in the gut and vagina
• Medical foods
• Non-oral probiotics
• Animal feed
• Dietary supplements
• Infant formula

It’s obvious that not all microorganism is harmful. Probiotics are quite beneficial to health. In the US, probiotics is the 3^rd most consumed dietary supplement after vitamins and minerals.

If you’re new to probiotic foods, introduce them gradually into your meals to avoid overwhelming your gut’s microbiome with the new strains.

Mechanisms by which Probiotics Provide Health Benefits

These microbes provide health benefits through different mechanisms including the following^2,1,3,4:

• Inhibition of pathogens by competing with pathogen as well as upregulating the expression of mucus-secretion genes which reduces the binding of pathogens to epithelial cells.
• Production of important enzymes such as bile salt hydrolase and beta-galactosidase which improve blood lipid profiles and digestion of lactose.
• Production of neurochemicals such as acetylcholine, serotonin, oxytocin, dopamine, tryptamine, and noradrenaline.
• Production of organic acids and other bioactive molecules such as lactic, acetic, short chain fatty acids (SCFA), hydrogen peroxide, and bacteriocins.
• Modulation of immune system by increasing phagocytes and upregulating antibody secretion which improves defense against pathogens.
• Normalization of disturbed microbiota through inhibition of pathogens.
• Neutralization of carcinogens and mycotoxins through the production of bioactive molecules.
• Reinforcement of gut barrier by downregulating inflammation and upregulating the expression of tight junction proteins.
• Increased production of enterocytes.
• Synthesis of vitamins such as vitamin K, water-soluble vitamin Bs like riboflavin, folates, pyridoxine, thiamine, and cobalamin.
• Detoxification of xenobiotics and environmental pollutants.
• Fermentation of undigested fiber.

It should be noted that no individual probiotic would give all health benefits. You need to incorporate different probiotics into your diet to get variety of health benefits.

Health Benefits Associated with Probiotics

It is highly recommended to consume foods rich in probiotics to derive the following benefits^1,2,5,3

• Reduced risk of type 2 diabetes.
• Reduced weight/obesity.
• Reduced mortality.
• Reduced blood pressure.
• Reduced blood glucose and triglycerides
• Increased insulin sensitivity.
• Reduced cholesterol.
• Reduced adverse effects of antibiotics use.
• Improved mental health.
• Reduced upper respiratory infections, e.g. common cold, sinusitis, middle ear infection.
• Reduced periodontal diseases (gum disease).
• Reduced tooth decay.
• Reduced risk of sepsis in premature infants.
• Improved irritable bowel syndrome.
• Improved lactose tolerance.
• Treatment of constipation, diarrhea, and infection caused by Helicobacter pylori, ulcer.
• Suppression of cancers, especially intestinal and liver cancers.

Probiotic regained its popularity due to its numerous potential health benefits in early 2000s after its first documented use around 2000 BC.

Apart from the health benefits of these microbes, they are also useful in preserving food. This is why fermented foods last longer than unfermented ones.

Summary: Probiotics are live bacteria and yeasts that are beneficial and friendly to your gut health. You can find them in many fermented foods with their tangy tastes. Probiotics can improve digestion, boost immunity, and even aid mental health. While probiotics are beneficial, a balanced diet and overall healthy lifestyle are essential for optimal gut and overall health. So, enjoy your probiotic-packed foods and experience the numerous health benefits they provide.

Disclaimer: This information is intended for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a healthcare professional for any health concerns or before making changes to your diet.

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References

1.        Hill, C. et al. Expert consensus document: The international scientific association for probiotics and prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol 11, 506–514 (2014).

2.        Sanders, M. E., Merenstein, D. J., Reid, G., Gibson, G. R. & Rastall, R. A. Probiotics and prebiotics in intestinal health and disease: from biology to the clinic. Nature Reviews Gastroenterology and Hepatology vol. 16 605–616 Preprint at https://doi.org/10.1038/s41575-019-0173-3 (2019).

3.        Latif, A. et al. Probiotics: mechanism of action, health benefits and their application in food industries. Frontiers in Microbiology vol. 14 Preprint at https://doi.org/10.3389/fmicb.2023.1216674 (2023).

4.        Gu, Q. & Li, P. Biosynthesis of Vitamins by Probiotic Bacteria. in Probiotics and Prebiotics in Human Nutrition and Health (InTech, 2016). doi:10.5772/63117.

5.        Maftei, N. M. et al. The Potential Impact of Probiotics on Human Health: An Update on Their Health-Promoting Properties. Microorganisms vol. 12 Preprint at https://doi.org/10.3390/microorganisms12020234 (2024).