Probiotics:They are said to kick-start your immune system and reduce bloating. But what about probiotics, do they really make such a big difference to your health?
You may not be able to imagine it, but your gut is home to a hundred billion bacteria. Quite a busy affair, then. All those gut inhabitants together account for about two kilograms of your body weight. “Good” and “bad” bacteria live in your gut. The bad ones can make you sick, but what about the good ones? More and more often the labels of dairy drinks and food supplements contain bacterial names such as Lactobacillus and Bifidobacterium. 'Good' micro-organisms, better known as probiotics, that stimulate your health from your gut. But what do they really do for you? And does it make sense to drink special probiotic drinks?
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Although the European Food Safety Authority (EFSA) is still cautious, there is increasing scientific evidence for the effect of probiotics, says immunologist Ger Rijkers of University College Roosevelt. “It has been established that a number of bacterial strains, if they reach your intestines alive, have a positive effect on your digestion. Moreover, they increase your resistance and you are better protected against certain diseases.”
Probiotics create a balance in your intestinal flora and ensure that the harmful bacteria present do not get the upper hand. It is estimated that there are about 1,100 species of gut bacteria. And everyone has their own mix of bacteria in their gut. A healthy person has about 180 species. For example, if you have chronic diarrhea, the number decreases to fifty on average.
All those species again have genera and tribes – compare it to car brands and all their types and subtypes. It is not yet known exactly what each species does for you. Rijkers does have strong indications that certain strains of bacteria help to prevent and cure allergies and eczema. He also expects a relationship with the development and treatment of diabetes. “But that has to be researched on large groups of people before you can say that for sure.”
Probiotics would also do you good mentally. Laura Steenbergen is a cognitive psychologist and conducts research into this 'gut-brain connection' at the University of Amsterdam. “What happens in your gut seems to affect your psychological state. For example, on the production of tryptophan, an amino acid that influences your mood.” A test on mice with the intestinal bacterium of the species Lactobacillus rhamnosus suggests that the presence of this bacterium leads to considerably less stress, anxiety and depression. The mice also produced less of the stress hormone corticosterone in an acute stress situation. “We don't know exactly how that works yet, but it is certain:what is between your ears, is also somewhere else, namely in your gut.” It's not for nothing that your gut is called your 'second brain'.
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Good to know:probiotics alone won't do the job for you, you also need prebiotics. These are indigestible dietary fibers in grains, vegetables and fruit. These fibers stimulate the growth and activity of probiotics.
Do you have to take the pills and drinks with probiotics to feel good? Not necessarily, because those beneficial bacteria are also in our food. Especially in fermented and unpasteurized products. Fermentation plays a role in this. “Think of yogurt with 'live' lactic acid bacteria, such as original Greek or Bulgarian yogurt,” says Rijkers. If you occasionally eat a portion of 'live' dairy, you make your intestines happy.
Do:take probiotics on an empty stomach. When you eat something, it stimulates the production of stomach and intestinal juices. On an empty stomach, gastric and bile juices en route have less chance of breaking down the living bacteria and they reach your intestines faster.
