What are Probiotics and their Benefits?
Probiotics are live microorganisms (often bacteria or yeasts) that when eaten in proper amounts can offer health benefits (1). We can think of probiotics as “good bacteria” that mainly act in the digestive tract to promote digestive health and decrease the growth of harmful bacteria to help us maintain a healthy gut microbiome (2,3). Microbiome is a term used to describe all bacteria, fungi, and viruses that are naturally living inside our bodies (4). Probiotics can be helpful in maintaining a health gut microbiome.
Foods that Contain Probiotics
Probiotics can be found in 3 forms: naturally in some fermented foods, added to food products, or as dietary supplements (3). They can be found in dairy products such as yogurts, cheeses, and milk-based beverages (5). Fermented foods are made through the growth of live microbial cultures and can result in food products that are rich in “good bacteria” (1). However, it is important to note that not all fermented foods retain live cultures by the time they reach consumers. For instance, sourdough bread and many commercial pickles undergo additional processing after fermentation, which can kill the live cultures (1). These fermented foods may still offer some benefits but they may not provide the same live microbial advantages as their non-fermented counterparts (1).
How Much Should You Consume?
Currently, Health Canada has not determined a recommended daily intake for probiotics. Further research is needed to determine if there are specific fermented foods and quantities that are optimal for human health (6). Therefore, a guideline is to try to include a range of fermented foods into your diet as often as possible (6).
Probiotic Supplements
Probiotics are available as dietary supplements in various forms with different probiotic strains and dosages, including capsules, powders, and liquids (1). However, higher probiotic counts (dosages) do not necessarily enhance the health benefits of the product (1). It is important to keep in mind that many probiotic supplements have not been extensively studied and their health effects remain uncertain (3). If you are interested in trying a probiotic supplement, it is recommended to ask your health care provider for advice about which product is right for you, what dose to take, and the length of time you should use the product (3).
Safety Considerations
Common probiotic species are typically considered safe for healthy individuals as these species have a long history of safe use in foods or are from microorganisms that are naturally present in the gastrointestinal tract (1). Some side effects may include gastrointestinal symptoms such as gas but are typically minor (1). While probiotics can also be added to various food products and dietary supplements, not all products labeled as probiotics on the market have demonstrated proven health benefits (1).
More information about the Evidence for Probiotics
References
- National Institutes of Health. (2023). Probiotics: Fact sheet for health professionals. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
- Alberta Health Services. (2023). Probiotics. Retrieved from https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=tw2302spec&lang=en-ca
- National Institutes of Health. (2023). Probiotics: Fact sheet for consumers. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-Consumer/#h3
- National Institute of Environmental Health Sciences. (2024). Microbiome. Retrieved from https://www.niehs.nih.gov/health/topics/science/microbiome#:~:text=Introduction-,The%20microbiome%20is%20the%20collection%20of%20all%20microbes%2C%20such%20as,to%20human%20health%20and%20wellness.
- Government of Canada. (2022). Questions and answers on probiotics. Retrieved from https://www.canada.ca/en/health-canada/services/food-nutrition/food-labelling/health-claims/questions-answers-probiotics.html#a2
- Harvard Medical School. (2023). How to get more probiotics. Retrieved from https://www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics#:~:text=There%20is%20no%20recommended%20daily,your%20daily%20diet%20as%20possible.
Written by Cara Banach. Edited by Doug Klein. Photo credit from Freepik.
