When it comes to probiotics, everyone must be familiar with them. Nowadays, people are paying more and more attention to their gut health, and whenever they have diarrhea, indigestion or constipation, there are always people who recommend taking some probiotics.
Probiotics, as the name suggests, are "live microorganisms that are beneficial to the human body". 70% of the body's immune cells are concentrated in the intestines, and probiotics can inhibit the growth of harmful bacteria in the intestines, prevent them from overproliferating, and thus maintain the balance of intestinal flora.
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However, unhealthy diets, stressful lifestyles, or taking antibiotics may lead to insufficient or reduced probiotic intake, which can lead to a series of health problems. At this time, we can take the initiative to supplement probiotics to maintain the balance of the microflora.
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However, probiotics are only useful if they are eaten correctly. If the type, quantity, and method of eating are not right, it will have no effect.
So, how do we properly supplement with probiotics? In the face of a dazzling array of probiotic products on the market, how do we choose?
When should I consider supplementation?
For healthy people, there is a normal flora in the gut and there is no need for additional probiotic supplementation. When the following conditions occur, we can consider supplementing with probiotics in moderation:
Diarrhoea:
Diarrhea can easily lead to intestinal dysbiosis. At this time, supplementing with probiotics can help restore the balance of intestinal flora and maintain intestinal health.
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Constipation:
When constipation, an appropriate amount of bifidobacteria, lactobacillus and other bacteria can help intestinal peristalsis and may relieve constipation.
Indigestion, flatulence:
Probiotics can help break down and digest nutrients in food, improve the efficiency of nutrient absorption, and may improve overall digestive function.
Lactose intolerance:
Bifidobacteria, Lactobacillus, etc., contain β-galactosidase, which can break down lactose in dairy products and reduce the symptoms of lactose intolerance, or quickly break down lactose in the intestine to reduce the occurrence of symptoms such as diarrhea [1].
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Allergic Diseases:
Probiotics may have a certain preventive effect on atopic dermatitis, asthma, food allergy, allergic rhinitis and other diseases in infants and young children. Current studies have shown that the main probiotics that are effective against allergic diseases are Rhamnobacterium, Lactobacillus acidophilus, and Bifidobacterium [2].
After antibiotics:
Once antibiotics enter the human body, they will not only inhibit pathogenic bacteria, but also may accidentally kill the probiotics in the intestines, resulting in an imbalance of intestinal flora. When taking antibiotics to treat bacterial infections, specific probiotic supplements can be taken appropriately to replenish the good bacteria killed by antibiotics and help restore the balance of intestinal flora.
Normally, there is no age limit for supplementing probiotics, and it can be consumed in moderation from the silver-haired group to infants and young children. However, the type and dosage of probiotics recommended for different age groups vary.
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For children, supplementing probiotics at the right time and in the right amount (according to the product instructions) can help establish a balanced intestinal flora and help reduce the occurrence of diarrhea and allergies during growth.
However, since children's metabolic capacity and nutritional needs are different from those of adults, special attention should be paid to choosing probiotic strains that are suitable for children.
For the elderly, with the increase of age, the number of bifidobacteria in the intestine decreases significantly, the number of Enterobacteriaceae and Enterococci increases[3], the intestinal resistance decreases, the digestive function decreases, and the intestinal flora is more likely to be dysbiosis, which in turn leads to a series of health problems such as abdominal distension and constipation. At this time, appropriate probiotics supplementation can help maintain intestinal health.
However, when consuming probiotics, special care should be taken to avoid drug interactions. Probiotics should not be taken at the same time as antibiotics and other drugs to avoid antibiotics killing probiotics and affecting their activity.
When choosing probiotics, you mainly look at these four points
If you want to choose a probiotic product that suits you, you mainly look at these four points - strain number, number of live bacteria, dosage form and formula.
1. Look at the strain number
To put it simply, it is necessary to choose products that meet the national standard and have a clear strain number.
When we observe the description of probiotic products, we often find that the name of the strain is followed by a string of letters or numbers, which is the strain number. For example, Lactobacillus acidophilus is a species, and NCFM is its specific strain.
👆 Schematic diagram of a product description
Different strains of the same bacterium have completely different effects. For example, not all acidophilus lactobacillus can play a role, and the efficacy can be guaranteed only if there is a clear strain number.
The mainland has clearly stipulated the list of probiotic strains that can be used in food (reply to probiotics in the background of the official account to receive the full list):
👆 Partial list
As for the strains that can be used in food for infants and young children (over 1 year old), there are even fewer strains, with only the following 14 strains:
👆 Can be used for children over one year of age
In addition, we can focus on the corresponding strains for specific health concerns. Like what:
If antibiotics are taken, supplementation with Bifidobacterium animalis Bb-12 may be considered, which can help improve intestinal function, prevent diarrhea, and reduce the side effects of antibiotic therapy [4].
Lactobacillus rhamnosus LGG is helpful for diarrhea. Under certain conditions, it has the properties of regulating intestinal flora, preventing and treating diarrhea, preventing dental caries, and improving immunity [5].
Bifidobacterium lactis HN019 is a good choice if you are bothered by constipation problems, which can help relieve intestinal discomfort and constipation while reducing the risk of specific types of infections [6].
2. Look at the number of live bacteria
Probiotics should be supplemented with "live" to be effective.
The number of viable bacteria in a probiotic product, usually expressed in CFU (colony forming units), is an indicator that largely determines the effectiveness of probiotics.
According to Article 12 of the Provisions on the Application and Review of Probiotic Health Foods of the State Food and Drug Administration, the number of live bacteria per gram or milliliter of live bacteria shall not be less than 10^6 CFU during the shelf life of probiotic health foods [7].
If the number of live bacteria is insufficient, it often fails to achieve the health benefits claimed by the product.
In addition, when purchasing probiotics, pay special attention to the number of live bacteria indicated on the label as per gram or per milliliter. Don't be fooled by large numbers such as 100 billion, 50 billion, etc., because they are likely to be the number of viable bacteria per kilogram or per 100 milliliters, and the actual content may not meet the national standard.
👆 Promotional description of a product
3. Look at the dosage form
At present, the more popular probiotic dosage forms on the market include powders, capsules, tablets, drops and other types:
From the perspective of swallowing, it is more recommended for children and the elderly to choose powder products.
4. Look at the recipe
When shopping for probiotics, you can also pay special attention to the other ingredients in the ingredient list.
Among them, the presence of prebiotics can be used as a plus.
As the "food" of probiotics, prebiotics can effectively promote the proliferation of probiotics and make probiotics play a better role. Common prebiotics include fructooligosaccharides, fructo-oligosaccharides, galacto-oligosaccharides, etc.
Flavors, pigments, etc. may increase the burden on the body, so it is best to avoid choosing products with these ingredients in the formula.
Write at the end:
Although probiotics have certain benefits for the body, they cannot directly replace drugs for treatment. In addition, supplementing with probiotics is not always better, and excessive supplementation of probiotics will also cause an imbalance in the intestinal flora. It is recommended to supplement the appropriate amount in a timely and appropriate amount according to your own situation or doctor's advice.
Author丨Yuzu Musu, Master of Food Science and Human Nutrition, National University of Singapore, a happy foodie, a happy foodie, a happy foodie, a happy foodie, a happy foodie, a happy foodie, a happy food CJPP, 2011, 1.
[2] Li Shanshan, Yu Xiaohong, Pu Fangfang, et al. Role of probiotics in infantile allergic diseases[C]. Compilation of the 5th Cross-Strait Nutrition Improvement Conference. 2016. http://ymini.yili.com/2665/
[3] Wu Zhongwen, Li Lanjuan, Ma Weihang, Yu Yunsong, Chen Yagang. Detection of normal reference values for intestinal microbiota. Chinese Journal of Microecology. 2001; 13(6):314-5.
[4] Lin Zhang, Jiaying Xu, Yujie Shi, Biao Liu, & Liqiang Qin. (2020). Research progress on Bifidobacterium BB-12 and its immunomodulatory functions. Shanghai J Prev Med, 32(7), 600-605.
[5] Qian Cheng, Huo Guicheng, & Ma Wei. (2005). Functional properties of Lactobacillus rhamnosus (LGG) and its application prospects. Food Science and Technology, (9), 94-98.
[6] Li Mengyang, Meng Yuan, Sun Qingshen, & Ge Jie. (2020). Research progress on the effects of bifidobacteria on functional constipation. Dairy Science and Technology, 43(6), 26.
[7] Provisions on the Application and Review of Probiotic Health Foods (for Trial Implementation) (Guo Shi Yao Jian Zhu [2005] No. 202)
[8] Announcement of the National Health Commission on the Update of the List of Strains that Can Be Used in Food and the List of Strains that Can Be Used in Food for Infants and Young Children (No. 4 of 2022) http://law.foodmate.net/show-218988.html
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