Stacey (RD, CHFS, Certified Integrative Health Coach), Author at Paleo Grubs

You may have heard of the word "probiotic" before, but do you know what a probiotic is or how it can be of benefit to your health and wellness? If you are looking for a natural way to boost your immune system or heal your gut, or you simply want to improve your health through good quality nutrition, you'll definitely want to read on. Probiotics Defined. The term "probiotic" actually stems from the Greek words "pro" and "biotic." The word "pro" means promotion, and the word "biotic" means life. According to the World Health Organization, a probiotic is defined as any living microorganism that provides health benefits upon ingestion. Similarly, according to the USDA, the term probiotic can be used to describe any viable microbial dietary supplement that benefits the health of the host organism. While bacteria may get a bad rap given its potential to be harmful to your body, there is such a thing as "good bacteria" and probiotics fall into that category. Probiotics are live or active cultures, in most cases bacteria, found naturally in your gut. These active cultures: change or repopulate your intestinal bacteria. help to balance your gut flora. strengthen your immune system and overall health. reduce to potential for poor gastrointestinal health. Probiotic Benefits. Your gut is the home to over 500 bacterial species. In general, the Paleo lifestyle promotes a healthy gut microbiome, but you may be dealing with some specific health concerns, such as a compromised immune system or gastrointestinal distress, conditions that may warrant additional probiotic support. It isn't unusual for an individual to begin their journey into the Paleo lifestyle after dealing with some sort of digestive or inflammatory issue, and perhaps that applies to you as well. On the other hand, if you are generally healthy, probitotics help you to stay that way. When probiotics are abundantly present in your gut, it becomes much more difficult for unhealthy bacterial cultures (i.e. the type of bacteria that causes illness) to multiply and go on to cause illness. "With 70-percent of your body's natural defenses found in the gut, there’s understandably much talk today about the benefits of probiotics." A healthy gut can profoundly impact the health of your body.(1) Aside from the immune boosting benefits that probiotics offer, these live and active cultures have been used to treat conditions such as irritable bowel syndrome, lactose intolerance, eczema, and various types of allergies. (2) Over the last 100 years, studies have been able to identify more than 100 distinct health benefits of probiotics aside from the previously mentioned conditions. You can now find scientific documentation backing the belief that virtually every single bodily system is affected by the health and abundance of probiotic colonies. Research continues to grow investigating the potential benefits of these cultures when treating: kidney stones. gum disease. liver disease. autism. acne. and weight gain among a variety of other medical conditions. Probiotics Versus Prebiotics. Most probiotics are part of the bacterial families Bifidobacterium and Lactobacillus (i.e. Bifidobacterium bifidus and Lactobacillus acidophilus.) Although probiotics are available as dietary supplements, there is no need to incorporate special pills, cleanses, or concoctions to provide your body with the benefits of these active cultures. Before thinking about yogurt substitutions, which will be discussed further in just a bit, first think about supplying your body with prebiotics. In order to supply your body with a healthy dose of probiotics, you must also incorporate plenty of prebiotics, indigestible carbohydrates that beneficial bacteria thrive upon. Simply put, this specialized plant fiber nourishes the good bacteria already present in your large bowel or colon. Probiotics have the ability to introduce good bacteria into the gut, while prebiotics act as more of a "fertilizer" for the good bacteria that’s already present. This "fertilization" process helps your good bacteria grow, thereby improving the good-to-bad bacteria ratio present in your gut. You can obtain prebiotics through foods such as fiber-rich fruits and vegetables, whole grains, and garlic. Fortunately the principles of the Paleo diet revolve around whole, unprocessed foods. While you'll be avoiding whole grains, fruits and vegetables are definitely part of a healthy, well-rounded Paleo plan. You can always toss a little garlic into your soups, stews, and sauces as well for a prebiotic boost! The Best Sources of Probiotics. Yogurt is probably one of the most highly publicized sources of probiotics; however, given that the Paleo diet eliminates dairy along with some additional cultured foods, you'll have to find some alternative sources to get in your daily dose of live and active cultures. Other dairy-free food options to consider when following a Paleo diet include the following: dairy-free yogurt that is made from coconut or almonds instead. fermented foods such as Brewer's yeast or sauerkraut. miso. micro algae Prior to purchasing any of these yogurt alternatives, be sure to check the label to see if it contains active cultures if your main objective is to incorporate probiotics into your diet. Prior to purchasing any yogurt alternative, be sure to check the label to see if it contains acitve culture if your main objective is to incorporate probiotics into your diet. More Well-Documented, Health-Specific Benefits. 1. Probiotics significantly impact your gastrointestinal tract. Since the mid 1990's, clinical studies suggest that probiotic therapy assists in the treatment of gastrointestinal (GI) ailments, including Crohn's disease, ulcerative collitis, irritable bowel syndrome, and infectious diarrhea. If you have yet to achieve success with your own gastrointestinal issues after adopting a Paleo lifestyle, there is a good chance that your gut functioning is not up to par and your digestive system could still use some work. Perhaps probiotics can be a beneficial addition to your treatment plan and course of action. Because numerous studies have proven that probiotics can be helpful in restoring the gut microbiome, assisting in the restoration of the composition and function of the gut, probiotics have been proposed as preventive and therapeutic measures for those suffering or at risk for GI ailments. (3) You may be one of the many individuals who experiences frequent, minor digestive symptoms such as gas, bloating, constipation, or diarrhea. While none of these conditions are necessarily dangerous or of worry when experienced in the absence of other severe health conditions, undoubtedly all of these GI symptoms can reduce your comfort and quality of life. Several studies now indicate that probiotics are a helpful addition to the maintenance of gastrointestinal well-being, even in the case of diagnosed disease states of the gut. Within recent years, a large body of evidence from genetic and bacteriological studies support the idea that the intestinal flora is the main factor in driving the inflammatory process that leads to Crohn's disease in genetically susceptible individuals. (4) Although one's diet cannot cause or cure Crohn's disease, it appears that one particular strain of bacteria known as S. boulardii can assist in the health of the colon. One small pilot study of 31 individuals living in remission from Crohn’s disease, produced results indicating that those treated with this particular bacterial strain experienced a significant reduction in colonic permeability compared with the placebo group, leading to risk reduction of bacterial translocation. (5) In the case of those living with ulcerative colitis, an inflammatory disease of the large intestine that can lead to diarrhea, cramping, and bloating, probiotics can be used as an adjunct treatment in an attempt to induce remission in the presence of active colitis flares. One small pilot study following 25 adults living with mild to moderate ulcerative colitis documented that those treated with S. boulardii for 4 weeks, led to a 68% response rate to the probiotic treatment, thereby leading to remission. (6) Finally, for those individuals suffering from irritable bowel syndrome, which can lead to alternating bouts of diarrhea and constipation, abdominal bloating, or increased gas production, bifidobacteria supplementation led to significant reduction in abdominal distension, decreased report of symptoms, and faster bowel transit times.(7), (8) 2. Probiotics provide immune-boosting benefits. Maintaining a healthy supply of good bacteria in your intestines helps to crowd out the bad or harmful bacteria, thus impacting your body's ability to fight infections and illness. Unfortunately, the standard Western diet revolves around many foods that can make your immune system work harder rather than working smarter. Gut irritants such as grains, gluten, and legumes can be harmful to your immune system, so keeping those out of your diet through the Paleo lifestyle definitely gives your immune system a boost, but it doesn't cover you completely. The older you get, the more support you need in boosting your immunity. (9) Unfortunately the aging process can bring about a significant change in your gut bacteria, thus making you more susceptible to the pathogenic microbes that cause colds and flu. Because probiotics can restore your gut bacteria, it is of particular importance to be mindful of your daily intake of probiotics as a natural way to support and restore your gut flora as you age. "Now, more research than ever substantiates the claim that the bacteria found in yogurt and other naturally fermented foods can strengthen the body’s immune system and ward off infection, not just in the intestines but body-wide." Throughout your life, you'll be exposed to a number of factors that impact the environment of you gut, including...

What Are Probiotics? (+3 Scientifically-Proven Benefits)