Probiotics are live microorganisms that are primarily responsible for maintaining harmony in our gut ecosystem.
The popularity of probiotics has been increasing exponentially since the benefits they provide are backed up by recent research and scientific evidence. These good bacteria are proven to,
You can get probiotics by fermented foods that are made through the growth and metabolic activity of live microbial cultures. There are a variety of food items that are a rich source of these good bacteria. Yogurt, cottage cheese, pickles, traditional buttermilk, kombucha ( a special fermented drink), cheese, kefir, green peas and green olives are the superfoods and if consumed regularly provide a sufficient amount of probiotics.
There is a huge influx of various products in market, all of which are claiming to be the best probiotic, capable of providing maximum benefits. These supplements are available in the form of tablets, powder or liquid, containing a wide variety of strains of bacteria. They often contain mixed cultures of live microorganisms rather than single strains.
As a consumer you need to be vigilant enough to look for the most appropriate and authentic product to reap maximum benefits and meet your health goals.
Following are some factors which should be kept in mind before getting hold of a commercially available probiotic supplement:
Probiotics is a big hat under which there are many different types of bacteria and yeast. Each of which is proven to provide specific health benefits. So before you start using a probiotic make sure it has those strands of bacteria that are responsible for providing you the specific healing properties. You can definitely go for the one containing a diverse combination of various beneficial bacteria but be sure never to miss out the one that you require the most. The largest studied probiotics come from the Lactobacillus or Bifidobacterium genera. So, it is beneficial to find a probiotic with at least these.
Probiotics just like other supplements do not have a strict check on quality and health claims. Therefore, it has been found out in one study, that five out of nineteen probiotic supplements have lower count of bacteria than mentioned on their labels. Do your own research, ask your physician for suggestions and go for a brand name which has a reputation of providing quality products.
A probiotic contains live and active bacterial cultures. CFU is basically a form of measurement used to depict the presence of living beneficial bacteria and yeast inside a supplement. A probiotic supplement must contain at least 1 billion colony forming units. Many probiotic supplements contain 1 to 10 billion CFU per dose, but some products contain up to 50 billion CFU or more. How much you need depends upon your required dosage. The specific dose will depend on the probiotic strain and the purpose for which it is taken.
In case the product does not contain the correct amount and state of CFUs, it will not be able to deliver the desired results. This again tracks back to the authenticity of the product. Try to opt for the products whose claims are backed up by solid evidence.
Generally probiotics are considered safe to consume. But if you are suffering from some ailment that requires additional caution, ask your physician first. People with compromised immune systems might not be able to go well with external supplementation without doctors consultation. Probiotics should be free from all sorts of allergens.
Some probiotics are shelf stable and don't have any specific storage requirements. While there are some others that require to be kept at a specific temperature from production to delivery and finally by the consumer, to make sure that the bacterial cultures are kept alive. Always make sure the supplement has been handled with care before it reaches you for final consumption.
Read the labels carefully. Some products contain unnecessary binders and fillers in the form lactose and cornstarch. These ingredients might cause discomfort if you are allergic or if your system does not take them well.
CONCLUSION
To conclude, keep an eye on the following factors while choosing a probiotic supplement. It should be:
Prebiotics are non digestible fiber responsible for the growth of beneficial bacteria in your body. Make sure you feed your bacteria with these high fiber foods to keep them strong in order to guard you on several health grounds. Add two to four servings of garlic, whole grains, artichokes, bananas or honey to keep your guards happy and healthy.
When in doubt, ask a physician what they recommend, and continue to eat a probiotic-rich diet supplemented with a regular healthy lifestyle.
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