What are probiotics?
We have millions of bacteria – some good, some bad – living in our colon, which is the very last portion of our gut (aka the large intestine). The combination of all these microorganisms is often referred to as our microbiome. But because they have so many beneficial health effects, probiotics are often referred to as "the good bacteria."
Since most of our digestion happens in our small intestine (before the colon) much of what reaches probiotics are things like fiber and other compounds that we as humans are unable to digest. Bacteria have different equipment than we do, however, and are able to break down much of what we can't, making them an integral part of obtaining nutrients from the food we eat that we would have missed otherwise.
Why are probiotics helpful?
Ready for the full battery of health benefits currently known from consuming live active cultures? Buckle up.
Reduce glucose levels
Probiotic supplements have a clear connection to improved blood glucose control, both by helping to lower fasting blood glucose level and by improving insulin sensitivity. This is even the case in pre-diabetics and type 2 diabetics
Support immune system health and fight inflammation
Ever heard that ‘most of your immune system lives in your gut?’ That’s because the bacteria in your colon are an important line of defense against their pathogenic counterparts. So giving your microbiome a boost with probiotics or fermented foods is like sending extra troops to the battlefront. In fact, research shows having daily servings of fermented milk like kefir can lower your risk for the common cold.
Chronically-elevated inflammation levels can also weaken the immune system and leave you vulnerable to potential invaders. Luckily, probiotics can also help to lower inflammation markers like hsCRP.
Help with weight loss and maintenance
There’s pretty well-established evidence that probiotics can help influence weight loss. But relatively new research shows that a healthy gut microbiome might also play a key role in keeping lost weight off.
As we mentioned above, your diet can heavily influence the types of bacteria that colonize your gut. So if you eat lots of high-sugar foods, bacteria which thrive on sugar will begin to take over – it seems like this shift, if not reversed, might drive weight regain in some individuals. So if you feel like you crave sugar, or consider yourself someone with a sweet tooth, your gut microbiome might be to blame (or thank, depending on your outlook).
Reduce muscle soreness
One study found that drinking fermented milk both before and after resistance training reduced muscle soreness, seemingly due to an improvement in the body’s ability to efficiently use glucose for muscle repair.
No, the words “fermented milk” might not sound particularly appetizing, but kefir has a tang similar to Greek yogurt, and often comes in flavors like strawberry and blueberry. Try swapping out your typical pre- or post-workout supplements for a week or so and see if there are any noticeable changes in your recovery times.
Improve markers of liver function
Looking to lower your liver enzyme levels? Probiotic therapies have been connected to reduced levels of AST and ALT. This can be especially relevant in people with current or family history of liver disease.
