Ever felt the quick turn in your stomach in the middle of the day? Or, do you ever feel bloated after a minimal meal, even though it shouldn’t have been that heavy? The reason for this can be very simple - slow digestion and deteriorating gut health. When speaking of gut health a person should remember - “a good gut means a good life”. For digestion to improve your gut needs the right kind of enzymes and bacteria. Yes, bacteria! The good bacteria are probiotics, very largely unseen in our digestive system. They are crucial in maintaining the balance of the microbes in the gut, which enables proper digestion and overall health. 

They enhance nutritional nutrient absorption; they also enhance immunity, potentially influence mood and mental acuity as well. Probiotics are used regularly to preserve the health of one's gut and prevent infections, keeping the skin healthy and maintaining heart health. These are found in good quantities in most probiotics supplements and foods, like yogurt and cabbage, and play essentially an important role in ensuring that the bodies function right from the inside out.

Introduction

Probiotics are becoming more and more well-liked in India as vital elements of gut health and general wellbeing. These advantageous bacteria support immune system function and enhance the absorption of nutrients by balancing the digestive tract. Probiotics Supplements are becoming easier to find, while foods high in probiotics, such as curd, buttermilk, and traditional cooked dishes like idli and dosa, are widely consumed. Probiotics can be added to food to help with mental health support, infection prevention, and digestive disease management. Their becoming more common in Indian diets highlights how vital gut health is to leading a healthy lifestyle.

What are probiotics?

Probiotics are live microorganisms that are naturally found in the human body, especially in the digestive system. They are mainly good bacteria and yeasts. They support the equilibrium of the gut microbiome, which is essential for healthy digestion, nutrient absorption, and health in general. They are frequently referred to as "good" or "friendly" bacteria. Probiotics supplements boost immunity, stop germs from increasing in number and may have an impact on mood and mental health. They can be found in nutritional probiotics supplements and fermented foods like yogurt.

Importance of gut health

Let us not forget that the good stomach leads to happy and healthy life.

• Digestion and Absorption: A Healthy Stomach Digests food at an excellent rate, thereby consuming all vitamins and minerals that must go into the bloodstream, and probiotics promote a better digestion process by encouraging rebalancing gut flora.
• Boost Intestinal Immunity More than 70% of immunity resides in the gut. Besides building up strength of the intestinal wall and prohibiting bad bacteria from multiplying, probiotics, in general, enhance immunity and thus minimize susceptibility to disease.
• Mood and mental health: Due to the link between gut and brain, both are influenced by the health of the former. Also, it comes along with neurotransmitter serotonin as a reuptake source; therefore, it might also improve mood against sadness, anxiety, and stress. 

Indeed, something must be done since maintaining one's gut health plays an important role in human well-being. The probiotics greatly contribute to the balance of the gut microbiome, improvement of digestion, and the elevation of immunity levels among others. Intake of probiotic-rich foods or probiotics supplements in diet considerably encourages a much healthier gut, advancing further towards developing a healthy lifestyle.

Health Benefits of Probiotics

1. It improves the digestion system. It makes the good bacteria in the gut to balance so that the person cannot come down with diarrhea, constipation, or bloating. 

2. Boosted Immunity Develops the defense against infection and immunity.

3. This axis of the gut prevents stress, anxiety, and depression. It has improved the cardiovascular system through lower blood pressure and cholesterol to ensure heart health.

4. Stimulates food and controls fat storage, both of which contribute to weight management.

The possible health advantages of probiotics have been the subject of considerable research. Numerous diseases, such as atopic dermatitis, pediatric acute infectious diarrhea, antibiotic-associated diarrhea (AAD), inflammatory bowel disease, irritable bowel syndrome, too much cholesterol, and being overweight, have been studied in relation to their potential for avoiding or controlling these conditions.

Probiotics to Improve Digestive health

This is the requirement to keep one's gut healthy, that microorganism promotes digestive health. Probiotics positively enhance the growth of helpful bacteria; hence diseases such as bloating and constipation are treated.It helps digest food better, and aids nutrient absorption. Probiotics can be ingested as part of the diet or as supplements in order to enhance one's system of digestion.

Probiotic Supplements for Immune support

Probiotic supplements also help the body fight off infections by supporting a balanced gut flora, which strengthens the immune system. Probiotic use on a regular basis can improve immunity and a lesser the chance of infections that occur frequently.

Can Probiotics Improve Mental health?

Probiotics have an apparent connection with psychological well-being due to their activity on mood and cognitive activity as intervention on the gut-brain axis. Probiotics supplements ensure average emotional health as an intervention on gut flora, relieving symptoms of depression and nervousness.

Types of Probiotics

On the basis of strains they possess and their advantages, probiotics can be divided in a following way:

Different strains and their functions

1. Lactobacillus: They are mainly used for breaking lactose for digestion. They improve the immune system, hence reducing diarrhea. 

a) Supports gut health.

b) Produces lactic acid, maintaining a healthy pH in the intestines.

2. Bifidobacterium: This is one of the best digestion enhancing strains. It lessens the manifestation of IBS and helps in boosting immunity.

a) Enhances gut health.

b) It Has anti-inflammatory properties.

3. Saccharomyces boulardii: This yeast has been designed to help to support gut health. It prevents the onset of antibiotic-induced diarrhea.

a) Prevents and treats various types of diarrhea, including antibiotic-associated diarrhea.

b) Supports overall gut health.

4. Streptococcus thermophilus: This is the bacterium type of yoghurt that has been developed to improve human ability to digest lactose, besides enhancing human immunity.

a) Improves lactose digestion.

b) Used in yogurt production.

c) It has potential immune-boosting effects.

5. Enterococcus: It controls gut flora when antibiotics have been employed. The main difference is Enterococcus.

a) Helps restore gut flora balance after antibiotic use.

b) May contribute to overall gut health.

6. Lactococcus: This bacterium, found in fermented milk foods, enhances the human immune system to operate normally and generally raises health in the gastrointestinal tract.      

a) Used in dairy fermentation.

b) Helps improve gut health.

c) May enhance immune function.

Choosing Probiotic Supplements

Consider strain diversity when selecting probiotic supplements; for a variety of health advantages. Study the colony-forming units (CFUs) listed on the label. Put quality first by choosing reliable products that have their potency and purity tested by a third party. Think on the delivery method: powders and capsules often have higher survival than gummies. 

What to look for on labels

• Information about Strains: Specific names of probiotic strains with specific benefits (e.g., Lactobacillus acidophilus).
• CFU Count: The quantity of viable microorganisms per portion; ideally, 5–50 billion CFUs are present.
• Expiration Date: Verify that live cultures are guaranteed till the specified date of expiration.
• High-quality certifications: To ensure quality and potency, look for third-party testing or certifications (such as NSF, USP).
• Other components: Look for minimal, natural components and avoid fillers, allergies, and needless additions.
• Storage Instructions: Check to see if the probiotics need to be refrigerated to stay effective.

Probiotics come in a variety of formats as nutritional supplements, such as powders and capsules, and frequently contain mixed cultures rather than single strains. The efficacy of many commercial probiotic products has not been well studied, which makes it difficult for customers to find reliable sources. Despite this, certain institutions have examined the data and offered suggestions for particular probiotics, including appropriate formulations, brands, and dosages for treating different medical issues.

Probiotic Supplements Recommended Dosages

1. General recommendations for gastrointestinal health include probiotic supplements with emphasis on the strains including Lactobacillus and Bifidobacterium at dosages of 10 to 20 billion CFU per day. Ten to twenty billion CFU is recommended both during and after antibiotic therapy to prevent antibiotic-associated diarrhea.

2. The usual daily dose is from 5 billion to 10 billion CFUs. This should be taken when using strains such as Lactobacillus rhamnosus, especially to support immune function.

3. Low dosages - 1 billion to 5 billion CFUs are suggested in children. However, it depends on their age and medical status.  Always seek medical advice to establish the right dosage for your specific needs.

Natural Sources of Probiotics

Probiotics are naturally sourced from fermented foods. In India, natural sources of probiotics are commonly found in traditional foods.

Foods that contain probiotics

1. Idli and dosa are fermented rice and lentil dishes that support gut health because of their probiotic content; 

2. Beetroot does not only boost the beneficial gut bacteria but also the probiotics; paneer, integral to any house of an Indian, is a versatile source of protein; 

3. Homemade curd is a powerhouse of probiotics, rich in lactobacilli with over 250 strains; 

4. Buttermilk is a refreshing drink that aids in digestion; contains probiotics; 

5. Green peas are an effective fiber and protein source, providing overall digestive health as well as strengthening the bacterial function.

6. Dairy products fermented to produce kefir have a high probiotic content. The fiber in whole wheat bread feeds the microorganisms by acting as a digestive.

Conclusion

Achieving optimal gut health and improving general wellness require probiotics. These helpful microbes are important for improving immunity and developing mental health in addition to helping with digestion. We can establish a healthy, balanced microbiota by combining potent supplements with natural sources of probiotics. As the numerous advantages of probiotics supplements become more clear, including them into our daily routines can have a profound positive impact on our health. In the end, adopting a probiotic lifestyle is essential to living a better, more energetic life.

FAQ’S:

1. How do probiotics improve gut health?

Probiotics help in the rebuilding of normal balance of good bacteria in the gut, thus enhancing gut health while relieving any related digestive issues and improving nutrient absorption. They build up gut barriers and support immune function.

2. Are probiotic supplements safe for everyone?

Probiotic supplements should only be taken after seeing a medical professional, particularly for those with weakened or weakened immune systems or any kind of illnesses.

3. What are the best foods for natural probiotics?

In India, the top contenders for healthy natural probiotics are homemade curd, buttermilk, and fermented rice-based items that include idli and dosa.

Dr. Alakha AS, BAMS

Dr. Alakha graduated, BAMS physician from MGR University P.S. Varier Ayurveda College in Kottakkal