(ANN/THE STAR) – In recent years, probiotics have emerged as a buzzword in the realm of health and wellness. These minuscule microorganisms, often referred to as “good bacteria”, are praised for their extraordinary capability to boost gut health and enhance overall wellness.
From yoghurts and supplements to fermented foods, probiotics are ubiquitous, but their advantages go beyond mere digestive ease.
As research explores the realm of probiotics further, it reveals how these beneficial bacteria engage with our bodies in intricate ways, possibly affecting various aspects from immunity to mental wellness.
What are probiotics?
Probiotics are live microorganisms that, when taken in sufficient quantities, offer health benefits to the host. These “good bacteria” assist in keeping a healthy balance in the gut microbiome, the community of microbes living in our intestines.
The gut microbiome is essential for digestion, immunity, and even mood regulation.
Common types of probiotics include strains of Lactobacillus and Bifidobacterium, found in fermented foods like yoghurt, kefir and sauerkraut.
Malaysia’s diverse culinary heritage features an array of fermented foods that serve as natural sources of probiotics such as tempeh and taucu.
Indian cuisine features idli – soft steamed rice cakes crafted from fermented rice and lentil batter, which are nutritious and promote digestion. Buttermilk, a staple Indian cuisine, is also high in probiotics and supports a healthy gut microbiome.
Meanwhile, tempoyak – a fermented durian – adds a distinctive, tangy taste to meals and offers probiotic advantages.
Kimchi, a spicy, fermented vegetable dish from Korea, has gained popularity in Malaysia, delivering both deliciousness and health benefits.
Adding these traditional fermented foods from various cultures to your diet can enhance your consumption of helpful bacteria and support overall digestive health.
In the gut
Probiotics are essential for gut health as they establish conditions that prevent the growth of harmful microorganisms, including parasites and other potentially deadly pathogens.
They accomplish this by boosting the gut’s inherent defense systems, including the production of antimicrobial substances and competing with harmful microbes for resources and adhesion sites on the intestinal lining.
Probiotics aid in restoring and strengthening the gut barrier by promoting a balanced microbiome, which in turn diminishes inflammation and improves the overall immune response.
A highly fascinating aspect of probiotic research focuses on the gut-brain connection – the two-way communication between the gut and the brain. Research has indicated that probiotics may impact this connection, possibly influencing mood and mental well-being.
Helping manage disease
Beyond supporting general health, probiotics are showing promise in the prevention and management of various diseases.
For instance, research has demonstrated that probiotics can be beneficial in managing irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). These conditions, marked by chronic inflammation and pain in the digestive system, are associated with imbalances in the gut microbiome.
Introducing helpful bacteria via probiotics can lead to symptom relief and enhance patients’ quality of life. Additionally, the potential role of probiotics in preventing infections is also being investigated.
For instance, probiotics may aid in preventing antibiotic-associated diarrhoea – a frequent side effect of antibiotic therapies that disrupts the equilibrium of gut bacteria. Probiotics can lower the risk of diarrhea and enhance overall gut health by replenishing the intestine with helpful microorganisms.
What makes the study of probiotics even more exciting is the convergence of traditional medicine and modern science.
Numerous traditional cultures have historically acknowledged the health benefits of fermented foods, such as kefir, kimchi and miso, which serve as a natural source of probiotics.
Today, scientists are building on this traditional knowledge by employing advanced techniques to study and comprehend the distinct strains of probiotics and their modes of action.
By merging traditional knowledge with modern research, we are achieving a greater insight into the functioning of these microorganisms and how to utilise their full potential.
Consuming more probiotics
If you’re considering adding probiotics to your diet, here are some practical tips to help you get started:
> Choose the right probiotic: Different strains offer different benefits, so it’s important to select a probiotic that suits your specific health needs. Consult with a healthcare professional to identify the best probiotic for you.
> Opt for fermented foods: These foods are natural sources of probiotics and offer additional nutrients that contribute to overall health.
> Be consistent: Incorporate them into your daily routine to maintain a healthy balance of gut bacteria.
> Consider probiotic supplements: Look for products that contain live and active cultures, and follow the recommended dosage.
As research continues to evolve, the future of probiotics presents thrilling possibilities.
Scientists are investigating how probiotics may be utilised to address particular health issues, such as autoimmune diseases and metabolic disorders.
Personalised probiotics, tailored to an individual’s unique microbiome, are also emerging, offering even more accurate and efficient solutions.
