An announcement on the National Institutes of Health website on January 17th revealed some interesting results for people taking probiotics, coming from a study on digestive supplements containing live microorganisms, as a way to work alongside or even replace antibiotics. 

In the study, the probiotic Bacillus was found to be especially promising because it is administered orally and has been shown to have a strong effect on the levels of methicillin-resistant Staphylococcus Aureus (MRSA), which can cause serious infections in the skin, bones, lungs, and blood. In a parallel study of healthy men who were either taking Bacillus probiotics or a placebo, researchers found that after four weeks, no changes were observed in the control group. However, in the group taking probiotics, they observed a 96% reduction in Staphylococcus Aureus in the stool and a 65% reduction in the nose.

Understanding probiotics

Probiotics are similar to the beneficial microorganisms that are naturally found in the human gut. They can be taken as supplements or found in fermented foods, such as kimchi, yogurt, and sauerkraut. When consumed in sufficient amounts, probiotics can help promote a healthy balance of gut bacteria, which can positively impact overall health. Some potential benefits of taking probiotics include improved digestion, stronger immune function, and a reduced risk of certain diseases. 

It is possible to get the benefits of probiotics from fermented foods. However, it can be difficult to know how much probiotics you are actually getting, as the levels can vary depending on the specific food and how it was produced, so taking probiotic supplements daily may be more beneficial than relying on probiotic foods alone.

Understanding the gut

The gut refers to the body’s gastrointestinal system, which comprises the stomach, small intestine, and large intestine. It is responsible for digesting food and absorbing the nutrients the body needs to work properly. The gut is also an important part of the immune system. A healthy gut can greatly affect both physical and mental health.

The gut contains a community of trillions of microorganisms, collectively known as the gut microbiome. It includes both helpful bacteria, which are essential for maintaining gut health, and harmful bacteria that can have a negative impact on health. A diverse mix of good bacteria can improve both physical and mental well-being.

Why is gut health important?

Gut health and the gut microbiome affect the immune system, metabolism, mood, and behavior. Having a diverse range of bacteria is essential for maintaining a healthy gut. The types of bacteria in the gut microbiome can also impact the risk of developing long-term health issues.

Individuals with chronic illnesses such as psoriatic arthritis, type 1 and type 2 diabetes, atopic eczema, celiac disease, obesity, and arterial stiffness tend to have less variety in the bacteria found in their gut compared to those without these conditions. Scientists are still studying the exact connection between the gut microbiome and these diseases, and the research is ongoing.

Studies have found that gut health may even be linked to mental health issues such as anxiety and depression. Recent research suggests a connection between these conditions and the balance of bacteria in the gut microbiome.

What are the symptoms of poor gut health?

Signs of an unhealthy gut can include a bloated stomach, heartburn, stomach pain, frequent burping or gas, a growling stomach, nausea, and either constipation or diarrhea. While these issues may happen from time to time, experiencing them often could indicate problems with gut health.

What causes poor gut health?

Several things can disrupt the balance of the gut microbiome, a condition known as dysbiosis. These factors include stress, illness, being overweight, excessive use of antibiotics, and consuming an unhealthy diet.

The gut typically has a protective barrier that allows nutrients to pass through but blocks harmful substances, such as bacteria, from entering the bloodstream. In a condition called dysbiosis, this barrier becomes weaker and more porous, allowing bacteria and other molecules to enter the bloodstream when they shouldn’t. This has been connected to various health issues.

Many different diseases can impact the health of the digestive system. Conditions like inflammatory bowel disease, celiac disease, and peptic ulcer disease can significantly affect both the gut and overall physical health. These illnesses require proper medical care, and in some cases, a specialist such as a gastroenterologist may be needed to provide expert treatment and guidance.

What is Bacillus?

Bacillus is a genus of gram-positive, rod-shaped bacteria found in various environments, including soil, water, and the human gut. Some species of Bacillus are known to produce spores, which are highly resistant to environmental stress and can survive for long periods in a dormant state. Because of their ability to form spores, Bacillus bacteria are commonly used in the production of fermented foods and as probiotics.

Some species of Bacillus have been identified as potential probiotics, including Bacillus subtilis and Bacillus coagulans. These strains have been shown to have a positive impact on gut health by improving digestion, reducing inflammation, and strengthening the immune system.

Bacillus subtilis has been found to be effective in reducing diarrhea, constipation, and bloating. It has also been shown to have a positive impact on mental health by reducing anxiety and depression symptoms.

Bacillus coagulans is a bacterium that is known to produce lactic acid and bacteriocins that can inhibit the growth of harmful bacteria in the gut. It has been found to be effective in reducing the symptoms of irritable bowel syndrome, Crohn’s disease, and inflammatory bowel disease.

It’s essential to note that some species of Bacillus can also be pathogenic, meaning they can cause disease; therefore, it’s crucial to use only strains that have been proven to be safe and effective. This adds weight to the benefits of taking probiotics via scientifically formulated supplements rather than via food intake.

How can I improve my gut health?

Individuals with poor gut health resulting from a gastrointestinal condition should follow their doctor’s instructions, take prescribed medications as directed, and adhere to the recommended diet to help improve their gut health. The following are suggestions to improve overall gut health and probiotic levels naturally, but they may not be suitable for everyone.

Diet

Doctors often recommend changing diets to improve gut health. In general, following basic healthy eating guidelines can help. It is essential to incorporate a diverse range of plant-based foods, including vegetables, fruits, beans, legumes, and whole grains.

These foods are rich in essential vitamins, minerals, and nutrients necessary for optimal health. They also contain fiber, known as prebiotics, which cannot be digested but help support the growth of beneficial bacteria in the gut. 

Fermented foods are great for supporting gut health. These foods are made when bacteria or yeast break down the sugars in them. They are rich in probiotics, which are helpful bacteria that promote a healthy digestive system. Examples of fermented foods include:

• Kimchi, which is a traditional Korean dish made of fermented vegetables, typically cabbage, and spices.
• Kombucha, a fermented tea that contains a symbiotic culture of bacteria and yeast.
• Miso, a traditional Japanese condiment made from fermented soybeans. Note that once it is cooked or heated, it may lose its probiotic potential as the bacteria in it will be destroyed.
• Tempeh, a traditional Indonesian food made from fermented soybeans.
• Some types of pickles and pickled vegetables such as sauerkraut
• Fermented dairy products such as yoghurt, kefir, and buttermilk. When choosing yoghurt, those labelled as ‘pot-set’ tend to have the highest concentration of probiotics.

Not all fermented foods contain probiotics. The fermentation process itself does not necessarily mean it contains probiotics. Additionally, the probiotic strains found in fermented foods may vary from those in supplements. The levels of live probiotics can also vary depending on the specific food and how it was produced.

Foods that are highly processed or contain excessive amounts of sugar, salt, and saturated fats can negatively impact gut health and should be limited.

Supplements

Probiotic supplements are made up of beneficial bacteria and yeast. They can support a healthy balance of the gut microbiome, which is especially helpful for individuals whose gut health has been affected by antibiotics, medications, specific diets, or illnesses.

Taking probiotic supplements can be an excellent way to ensure that you get a consistent and sufficient amount of probiotics. However, it is important to choose a high-quality supplement that has been tested for purity and potency. It’s also important to note that probiotic supplements can have different effects depending on the specific strains they contain, as well as the dosage. Therefore, it’s essential to look for a probiotic supplement that has been clinically tested and proven to be effective.

If you are looking for probiotic supplements, some good options include Lactobacillus acidophilus or The Gut Pack. The Gut Pack is particularly beneficial as most probiotics can’t survive the stomach’s acidic environment, preventing them from reaching the lower colon where they’re most effective. Many also require refrigeration, limiting their practicality. The probiotic in the Gut Health dose is specially formulated to remain effective at room temperature and resist stomach acid, ensuring it delivers maximum benefits where it’s needed most.

Lifestyle

Physical activity, stress levels, sleep patterns, antibiotic use, and other lifestyle or environmental factors all contribute to gut health. Managing stress, staying active, and getting enough sleep are important for maintaining a healthy gut.

Frequently Asked Questions About Probiotics

How long does it take for probiotics to improve gut health?

The time it takes for probiotics to work can vary, depending on why you’re using them. Some people notice improvements in just a few days, while for others it may take several months. However, probiotics don’t work for everyone. Factors such as your age, health, diet, existing gut bacteria, and genetic makeup can all influence the effectiveness of these treatments.

Is there a downside to taking probiotics?

Probiotics offer numerous health benefits, but they can also cause side effects in some individuals. These side effects are usually mild and affect only a small number of individuals. However, for those with serious health conditions or weakened immune systems, complications could be more severe. It’s always a good idea to consult a healthcare professional before starting any probiotic supplements.

Should you take probiotics in the morning or at night?

When you take probiotics with breakfast, it helps them move from your stomach to your colon, where they can start to colonize. This works well because your bowels are more active when you’re up and moving. But probiotics can be taken at any time of day and still be effective. The most important part is consistency. Taking them daily, at a time that works best for you, will provide the most benefits.

Does Greek yogurt have probiotics?

Most yogurts contain probiotics, but the amount can vary. The types with the highest levels of probiotics are typically those that are packaged directly in the container in which they are sold.

What to avoid when taking probiotics?

It’s important to avoid taking probiotics with acidic foods like coffee, orange juice, pineapple, tomato juice, or tomato sauce. These foods can increase the acidity in your stomach, which may reduce the effectiveness of the probiotics. To get the most benefit, take your supplement after eating a meal that is more pH-neutral.

Why don’t doctors prescribe probiotics with antibiotics?

Antibiotics are designed to kill harmful bacteria, but they can also wipe out the good bacteria in your gut, which may be why some doctors do not prescribe them with antibiotics, thinking that the antibiotic will kill the good bacteria anyway. However, certain types, such as Saccharomyces boulardii and Lactobacillus rhamnosus, can be taken at the same time as your antibiotic, while other strains, including Lactobacillus and Bacillus, are more effective when taken an hour or two before or after the antibiotic. It’s also a good idea to continue taking probiotics for at least two weeks after finishing your antibiotics to help your gut fully recover.

Is honey a probiotic?

Honey contains non-digestible carbohydrates called oligosaccharides, which may have prebiotic benefits. Prebiotics are substances that help improve gut health by promoting the growth of beneficial bacteria in the gut microbiota. The gut microbiota plays a crucial role in overall health. Studies have shown that certain types of honey can reduce the presence of harmful bacteria, such as Salmonella, E. coli, and C. difficile, while promoting the growth of beneficial bacteria, including Lactobacillus and Bifidobacteria.