Written by Julia Mellios

Your gut is one of the hardest working systems in your body. Meal after meal, it hustles to digest your food and extract the nutrients required to sustain you. Despite it’s solid work ethic, your gut can experience occasional performance hiccups, leading to digestive symptoms. While many of these are normal, others may indicate something more serious. Read on to discover what your symptoms say about your gut and ways to improve them.

Normal, Everyday Symptoms

Transient Belly Bloating
​What is it? Short-lived abdominal swelling due to trapped gas.

• What causes it? During and after meals, your gut produces enzymes and acids that break down your food, creating gas during this process. While bloating isn’t considered normal, it commonly occurs if you deviate from your standard diet, such as eating larger portions, rich and fatty meals or foods that are more laborious to breakdown, including excess carbohydrates and fibre. These place more burden on your digestive processes, subsequently increasing gas production and bloating. 
• How do you improve it? While mild bloating generally passes with time, chewing your food thoroughly, consuming smaller meals and spacing out your carbohydrate and fibre intake can help.

During and after meals, your gut produces enzymes and acids that break down your food, creating gas during this process. While bloating isn’t considered normal, it commonly occurs if you deviate from your standard diet, such as eating larger portions, rich and fatty meals or foods that are more laborious to breakdown, including excess carbohydrates and fibre. These place more burden on your digestive processes, subsequently increasing gas production and bloating. 

Flatulence

• What is it? Farting.
• What causes it? Gas is produced by normal digestive processes, and ‘passed’ at regular intervals. Additionally, increased fibre, fat or sugar intake can create gas. Your microbiome (gut bacteria) also influences the amount of gas produced by fermenting foods to help your digestion.1
• How do you improve it? It is normal to pass wind around 15 times per day.2 Additionally, the odd smelly fart is no big deal, particularly if caused by an increase in refined, processed foods (who can say no to the occasional slice of pizza?). However, if you would like to reduce flatulence, moderate your intake of these foods.

Borborymus

• What is it? Stomach growling or rumbling.
• What causes it? The movement of food, liquid or gas through your digestive tract. Your gut may also ‘growl’ to signal hunger.
• How do you improve it? Give your gut a helping-hand by chewing your meals thoroughly, which helps break down your food more efficiently prior to digestion, and reduces gas. Additionally, satisfying your hunger will stop the growl.

Symptoms That Require Attention

Chronic Constipation

• What is it? The infrequent passage of hard poop (less than once daily), often accompanied by straining, a sense of incompletely emptying the bowel and discomfort.3
• What causes it? Insufficient fibre or reduced fluid intake can slow your transit time (the time it takes for your food to travel from your mouth through to the other end), making you less ‘regular’. Dysbiosis (an imbalance in the types and levels of gut bacteria) can also influence digestive processes and reduce your transit time.4 Additionally, chronic constipation is associated with irritable bowel syndrome (IBS), a condition that affects the function of the bowel.5
• How do you improve it? Consume more fibre-rich foods, including fruit and vegetables, and drink enough water. A prebiotic and probiotic supplement may also support bowel regularity and provide relief for symptoms of medically diagnosed IBS.

Diarrhoea

• What is it? Soft, loose or watery stool that occurs more than three times daily.
• What causes it? Diarrhoea may be a symptom of a bacterial or viral infection, such as gastroenteritis, or be related to certain medications, particularly antibiotics.6 Additionally, IBS and inflammatory bowel disease (IBD), a condition involving inflammation of the digestive tract, may cause diarrhoea.
• How do you improve it? IBS and IBD are serious conditions that require a professional diagnosis and care from a health Practitioner. However, if your symptoms are associated with antibiotic use, Metagenics Ultra Flora Intensive Care may help to restore healthy intestinal bacteria and relieve diarrhoea.

Malodorous Gas

• What is it? Farts that clear a room.
• What causes it? Your microbiome consists of a range of bacteria (38 trillion microbes!) that help digestion by fermenting your food, particularly fibre. Imbalances in the levels of different bacterial species can lead to increased gas production with a pungent odour.
• How do you improve it? Metagenics Ultra Flora Intensive Care provides three specific probiotic strains (types of bacteria), Lactobacillus rhamnosus (LGG®), Saccharomyces cerevisiae (boulardii) and Bifidobacterium animalis ssp lactis (BB-12®), which have been shown to help restore a healthy balance of bacteria within your microbiome.

Abdominal Pain

• What is it? Sharp, dull, stabbing, cramp-like, or twisting pain in your abdomen. Most people experience occasional gut discomfort, however severe gut pain that is episodic, regular or continuous requires assessment, particularly if accompanied by other symptoms such as fever, changes to your poop, nausea and/or vomiting.
• What causes it? Abdominal pain has many potential causes, the most common being gas pain, food intolerances or allergies, or indigestion. However, abdominal pain can also be a sign of something more serious, including appendicitis, gallstones, ulcers, infections, kidney stones, and many other conditions.
• How do you improve it? If gut pain has become a pattern rather than a one-off incident, seek guidance from a healthcare professional.

If you regularly experience one or more problematic symptoms, consult with a Natural Health Practitioner for further investigation, particularly if it is new or getting worse. Additionally, healthcare Practitioners have a suite of testing available to investigate the driver behind your symptoms. For instance, a stool test enables Practitioners to identify all of the bacteria and other microorganisms that inhabit your gut and how they contribute to your gut function and digestive symptoms.

Ditch the Gut Glitches
Don’t let your gut feelings bum you out! Instead, switch up your diet and lifestyle habits and rid yourself of symptoms such as bloating, gurgles and gas. If your gut symptoms are troubling you, speak with a natural healthcare Practitioner for a comprehensive plan to get you gut comfort, today.

References1 Manichanh C, Eck A, Varela E, Roca J, Clemente JC, González A, et al. Anal gas evacuation and colonic microbiota in patients with flatulence: effect of diet. Gut. 2014 Mar;63(3):401-8. doi:10.1136/gutjnl-2012-303013.
2 Victoria State Government, Better Health Channel. Flatulence [Internet]. Melbourne VIC: Victoria State Government, Better Health Channel; 2014 [updated 2014 Aug; cited 2020 Jan 30]. Available from: https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/flatulence.
3 Colledge NR, Walker BR, Ralston SH. Davidson’s principles and practice of medicine. 21st ed. Edinburgh (UK): Elsevier/Churchill Livingstone; 2010. p. 763-844.
4 Zhao Y, Yu YB. Intestinal microbiota and chronic constipation. Springerplus. 2016 Jul 19;5(1):1130. doi: 10.1186/s40064-016-2821-1.
5 Colledge NR, Walker BR, Ralston SH. Davidson’s principles and practice of medicine. 21st ed. Edinburgh (UK): Elsevier/Churchill Livingstone; 2010. p. 763-844.
6 NPS Medicinewise. What are the side effects of antibiotics? [Internet]. Sydney NSW: NPS Medicinewise; 2012 [updated 2017 Mar; cited 2020 Feb 18]. Available from: http://www.nps.org.au/medicines/infections-and-infestations/antibiotics/for-individuals/side-effects-of-antibiotics.

Written by Rachel Baudistel

​Fermented foods and beverages, such as sauerkraut, kimchi and kombucha, were a regular part of our ancestors’ diets for thousands of years. Originally a method of preserving produce from harvest time through the cold days of winter;1 fermentation involves adding a bacterial or yeast starter to a food. These organisms convert starches and sugars to alcohol or acids, lengthening the food’s shelf life and producing the unique and tangy flavours we associate with fermented foods. Recently, these foods have seen a resurgence in popularity, not for their shelf lives but for their claimed digestive health benefits. As probiotics have also risen in popularity for similar reasons, let us explore how fermented foods stack up against a high quality probiotic.

It All Begins In The Gut
Our interest in strategies to improve digestive health has been fuelled by an expanding body of research indicating that poor gut health negatively affects many other body systems.2 Specifically, imbalances in the microbiome, the ecosystem of approximately 38 trillion bacteria and other organisms living in your digestive tract, have been connected not only to gut disorders but to mood, immune, inflammatory and autoimmune diseases, cancer and even cardiovascular disease.3,4 

Research shows that taking live beneficial bacteria, such as probiotics, can improve microbiome health, reducing the symptoms of many health conditions,5,6 improving general health and lowering the risk of diseases such as those mentioned above.7 In light of this, probiotic supplements and fermented foods, both sources of potentially beneficial bacteria, have been put forward as effective options for improving microbiome health. Consequently, there is a misconception that they are interchangeable; however, there are fundamental differences between them.

The Pros of Probiotics
​Probiotics are defined as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”.8 Research has shown that specific types (strains) of probiotics, at defined doses, can help manage particular health conditions or symptoms, such as hayfever9 or bloating.

To understand this further, let us use irritable bowel syndrome (IBS), a painful digestive disorder, as an example. (To read more about IBS, click here). Research indicates that the specific probiotic strain, Lactobacillus plantarum 299v, can relieve the bloating, intestinal pain and inflammation of medically diagnosed IBS.10,11 This benefit occurs when the probiotic is taken at a dose of 20 billion colony-forming units (CFU), which is a way of expressing the amount of live bacteria contained per probiotic capsule or dose of powder.

Scientists give probiotic bacteria three names we can use to identify them and connect them to their health benefits: genus (e.g. Lactobacillus), species (e.g. plantarum), and strain (e.g. 299v). To get the health benefits associated with that strain, all three names must match the probiotic used in the scientific research, as well as the dose. Luckily, you can find information on strains and doses in a probiotic supplement just by reading the label.

By choosing a probiotic from a reputable brand committed to quality, you can feel confident that you will receive:

• A guaranteed strain of bacteria effective for your health condition
• A correct quantity of live bacteria necessary for the benefit you require
• Bacteria that are alive at the label dosage until the expiry date

So, if you are looking to improve a particular health condition, choose a strain-specific probiotic for best results. What’s the easiest way to find the right probiotic for your condition? See a Natural Healthcare Practitioner.

Fermented Foods Vs Probiotics
Although fermented foods contain live bacteria, the microbes responsible for fermentation do not confer the same health benefits as a probiotic supplement. In fact, an expert panel of scientists concluded that fermented foods have unidentified microbial content, meaning there is no guarantee of what bacterial strains or doses will be present in them. For this reason, they are fundamentally different from probiotics.12

That being said, many people experience non-specific digestive health benefits from including fermented foods in their diet, which could be related to the bacteria present, however, more research is needed to confirm this. Since fermentation breaks ingredients down into simpler parts, these foods are generally easier to digest, and fermentation also increases the nutritional value of the food.13 If you are healthy and do not require specific health benefits, fermented foods may be appropriate for you.
​
Be aware that, while fermenting at home can be fun, it is not a risk-free process. Exposure to oxygen, for example, can allow mould, yeast and less beneficial bacteria to grow. High-quality probiotics, on the other hand, are produced under strict hygienic conditions that minimise the risk of introducing ‘bad’ microorganisms into your gut. If your digestive system is sensitive, you may be better off taking a probiotic.

Choose What’s Right For You
Fermented foods are a tasty addition to the diet and do appear to provide some non-specific digestive benefits to relatively healthy people, on the proviso that they are prepared correctly. However, for support with specific health conditions, it is important to choose a specific probiotic strain, at the right dose, for your condition. To access high-quality probiotics for your particular health needs, contact a Natural Healthcare Practitioner.

References1 Chambers PJ, Pretorius IS. Fermenting knowledge: the history of winemaking, science and yeast research. EMBO Rep. 2010 Dec;11(12):914-20. doi: 10.1038/embor.2010.179.
2 Alam R, Abdolmaleky HM, Zhou JR. Microbiome, inflammation, epigenetic alterations, and mental diseases. Am J Med Genet B Neuropsychiatr Genet. 2017 Sep;174(6):651-660. doi: 10.1002/ajmg.b.32567.
3 Alam R, Abdolmaleky HM, Zhou JR. Microbiome, inflammation, epigenetic alterations, and mental diseases. Am J Med Genet B Neuropsychiatr Genet. 2017 Sep;174(6):651-660. doi: 10.1002/ajmg.b.32567.
4 Maranduba CM, De Castro SB, de Souza GT, Rossato C, da Guia FC, Valente MA et al. Intestinal microbiota as modulators of the immune system and neuroimmune system: impact on the host health and homeostasis. J Immunol Res. 2015;2015:931574. doi: 10.1155/2015/931574.
5 Niedzielin K,  Kordecki H, Birkenfeld B. A controlled, double-blind, randomised study on the efficacy of Lactobacillus plantarum 299v in patients with irritable bowel syndrome. Eur J Gastro Hepat 2001;13:1-5. PMID: 11711768.
6 Costa DJ, Marteau P, Amouyal M, Poulsen LK, Hamelmann E, Czaaubiel M, et al. Efficacy and safety of the probiotic Lactobacillus paracasei LP-33 in allergic rhinitis: a double-blind, randomised, placebo-controlled trial (GA2LEN) study. Eur J Clin Nutr. 2014;1-6. doi: 10.1038/ejcn.2014.13.
7 Kalliomäki M, Salminen S, Arvilommi H, Kero P, Koskinen P, Isolauri E. Probiotics in primary prevention of atopic disease: a randomised placebo-controlled trial. Lancet. 2001 Apr 7;357(9262):1076-9. doi: 10.1016/S0140-6736(00)04259-8.
8 Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B et al. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014 Aug;11(8):506-14. doi: 10.1038/nrgastro.2014.66.
9 Costa DJ, Marteau P, Amouyal M, Poulsen LK, Hamelmann E, Czaaubiel M, et al. Efficacy and safety of the probiotic Lactobacillus paracasei LP-33 in allergic rhinitis: a double-blind, randomised, placebo-controlled trial (GA2LEN) study. Eur J Clin Nutr. 2014;1-6. doi: 10.1038/ejcn.2014.13.
10 Niedzielin K,  Kordecki H, Birkenfeld B. A controlled, double-blind, randomised study on the efficacy of Lactobacillus plantarum 299v in patients with irritable bowel syndrome. Eur J Gastro Hepat 2001;13:1-5. PMID: 11711768.
11 Ducrotté P, Sawant P, Jayanthi V. Clinical trial: Lactobacillus plantarum 299v (DSM 9843) improves symptoms of irritable bowel syndrome. World J Gastroenterol. 2012 Aug 14;18(30):4012-8. doi: 10.3748/wjg.v18.i30.4012. 
12 Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B et al. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat RevGastroenterol Hepatol. 2014 Aug;11(8):506-14.doi: 10.1038/nrgastro.2014.66.
13 Coyle D. What Is Fermentation? The Lowdown on Fermented Foods.  https://www.healthline.com/nutrition/fermentation#what-it-is. Healthline. Accessed July 8, 2019.

Did you know that the majority of your immune system is in your gut?1 Picture a lush, harmonious rainforest teeming with diverse forms of life; this is what a healthy gut should look like at a microbial level. With more than 1,000 microbial species, most of which are bacteria, your gut’s microbiome makes up an essential part of your immune system.2 The good bacteria in your gut protect you from pathogenic invaders and keep harmful bacteria from growing out of control. The good bacteria that live in your gut are an essential part of your body’s microbiome. Here are 10 of the best ways to increase your good gut bacteria.  
1. Eat whole foods
The human body is not meant to run on food-like substances; diet matters! Eating processed foods and refined sugars starves the good bacteria in your gut, allowing harmful bacteria to grow out of control, also known as dysbiosis.3,4 Instead of filling up on processed foods, eat the rainbow. Choosing to eat a wide variety of whole high-fiber foods feeds your good bacteria and, in turn, nourishes your microbiome. Choosing organic produce is also a great way to add good bacteria to your gut’s ecosystem.5 By keeping your good bacteria strong and healthy, they can keep you healthy too. 
2. Eat fermented foods
The creation of fermented foods dates back thousands of years, as far as 10,000 BCE, with the advent of yogurt; the health benefits of yogurt are described in Ayurvedic scripts from 6,000 BCE.6 Fermented foods are a great way to support your health by adding good bacteria to your gut’s population of roughly 100 trillion bacteria and microbes. Here are some tasty options for adding fermented foods to your daily diet:

• Aged cheese
• Fermented vegetables
• Kefir
• Kimchi
• Kombucha
• Miso
• Natto (fermented soybeans)

• Olives
• Pickles (fermented)
• Sauerkraut
• Tempeh
• Umeboshi (Japanese fermented plums)
• Yogurt

3. Take a high-quality probiotic
Probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”7 Choosing a high-quality clinically supported probiotic is a great way to introduce some new friends to your gut. Different strains of probiotics offer different health benefits; here are six things to look for in a probiotic.
4. Feed your good bacteria
Now that you’ve loaded up on good bacteria from probiotic foods, it’s time to feed your new friends! Probiotics and prebiotics go together like, well, probiotics and prebiotics!
Prebiotics are fibers that can resist the digestive process; once prebiotics reach the colon, they are “eaten” (selectively fermented) by specific strains of friendly gut bacteria.8,9 Here are some whole foods filled with prebiotics to feed your microscopic friends:10

• Apples
• Apple cider vinegar
• Asparagus
• Bananas (with a bit of green)
• Barley
• Buttermilk
• Celery
• Chicory root
• Dandelion greens
• Flaxseeds
• Garlic
• Honey (raw)

• Human milk oligosaccharides (HMOs)
• Jerusalem artichoke
• Jicama
• Leaks
• Legumes
• Oats
• Onions
• Rye
• Seaweed
• Scallions
• Watermelon
• Wheat bran

5. Get quality sleep
Research shows a relationship between sleep and diversity within the gut microbiome.11 Consistent, uninterrupted sleep of between seven to nine hours per night has been shown to have a positive correlation to bacterial strains related to good health.12,13
6. Get moving
Consistent exercise results in increased good bacteria. In a six-week study, exercise was shown to increase the numbers of certain strains of good bacteria.14 However, when followed by a six-week sedentary period, the increase of microbiota returned to baseline, so it’s important to get moving and stay moving.14
7. Destress
Stress has been shown to have a negative impact on gut health. Heightened stress levels can trigger an increase in bad/pathogenic bacteria, crowding out good bacteria.15,16 Try these six simple ways to reduce stress.
8. Get some vitamin D
A 2019 study found that skin exposure to UVB light positively impacts the diversity and composition of the human microbiome.17 Vitamin D supplementation also has positive impact on the gut’s microbiome by increasing bacterial diversity and richness.”18,19
9. Take it easy on the cocktails
It’s well known that red wine can support good health, but too much alcohol has been shown to have a negative impact on good gut bacteria.20,21 The CDC 2020-2025 guidelines recommend one drink or less in a day for women and two drinks or less in a day for men.22 The CDC guidelines also caution against beginning drinking for possible health benefits and advise that “drinking less is better for health than drinking more.”22,23 The health benefits of red wine likely stem from polyphenols from the grape skins present in the wine-making process.24-27 Polyphenols are complex compounds found in fruits and vegetables that protect plants from pathogens and UV radiation; these compounds act as an antioxidant and as a prebiotic in the human body.28,29 Plenty of foods are packed with polyphenols, such as:30

• Apples
• Blueberries
• Coffee
• Cranberries
• Dark chocolate
• Dried oregano

• Dried parsley
• Flaxseed
• Kiwis
• Pecans
• Tahini
• Tea

10. Break up with cigarettes
Smoking causes a decrease in microbiome diversity; smoking withdrawal has been found to increase gut microbial diversity.31 Quitting smoking is a great way to show your little critters some love.31
All of these are great ways to help increase the friendly bugs working hard in your gut. Which will you try first?

References:
1. Vighi G et al. Allergy and the gastrointestinal system. Clin Exp Immunol. 2008;153 Suppl 1(Suppl 1):3-6.
2. Wang W et al. Gut microbiota and allogeneic transplantation. J Transl Med. 2015;13:275.
3. Gagliardi A et al. Rebuilding the gut microbiota ecosystem. Int J Environ Res Public Health. 2018;15(8):1679.
4. Di Rienzi SC et al. Adaptation of the gut microbiota to modern dietary sugars and sweeteners. Adv Nutr. 2020;11(3):616-629.
5. Blum WEH et al. Does soil contribute to the human gut microbiome? Microorganisms. 2019;7(9):287.
6. Fisberg M et al. History of yogurt and current patterns of consumption. Nutr Rev. 2015;73 Suppl 1:4-7.
7. Hill C et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014;11(8):506-514.
8. Charalampopoulos D et al. Prebiotics in foods. Curr Opin Biotechnol. 2012;23(2):187-191.
9. Gibson GR et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat Rev Gastroenterol Hepatol. 2017;14(8):491-502.
10. Jovanovic-Malinovska R et al. Oligosaccharide profile in fruits and vegetables as sources of prebiotics and functional foods. Int J Food Prop. 2014;17(5):949-965.
11. Smith RP et al. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One. 2019;14(10):e0222394.
12. Fei N et al. Gut microbiota alterations in response to sleep length among African-origin adults. PLoS One. 2021;16(9):e0255323.
13. Bowers SJ et al. Repeated sleep disruption in mice leads to persistent shifts in the fecal microbiome and metabolome. PLoS One. 2020;15(2):e0229001.
14. Mailing LJ et al. Exercise and the gut microbiome: a review of the evidence, potential mechanisms, and implications for human health. Exerc Sport Sci Rev. 2019;47(2):75-85.
15. Zeng MY et al. Mechanisms of inflammation-driven bacterial dysbiosis in the gut. Mucosal Immunol. 2017;10(1):18-26.
16. Kiecolt-Glaser JK et al. Modulation of cellular immunity in medical students. J Behav Med. 1986;9:5–21.
17. Bosman ES et al. Skin exposure to narrow band ultraviolet (UVB) light modulates the human intestinal microbiome. Front Microbiol. 2019;10:2410.
18. Bashir M et al. Effects of high doses of vitamin D3 on mucosa-associated gut microbiome vary between regions of the human gastrointestinal tract. Eur J Nutr. 2016;55(4):1479-1489.
19. Waterhouse M et al. Vitamin D and the gut microbiome: a systematic review of in vivo studies. Eur J Nutr. 2019;58(7):2895-2910.
20. Zhang X et al. Alcohol-induced changes in the gut microbiome and metabolome of rhesus macaques. Psychopharmacology. 2019;236(5):1531-1544.
21. Dubinkina VB et al. Links of gut microbiota composition with alcohol dependence syndrome and alcoholic liver disease. Microbiome. 2017;5(1):141.
22. https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm. Accessed September 21, 2021.
23. https://www.dietaryguidelines.gov/sites/default/files/202012/Dietary_Guidelines_for_Americans_2020-2025.pdf. Accessed September 21, 2021.
24. https://journalsblog.gastro.org/is-red-wine-consumption-good-for-your-intestinal-microbiome/. Accessed September 21, 2021.
25. https://www.winespectator.com/articles/understanding-wine-polyphenols-health-benefits. Accessed September 21, 2021.
26. Wiciński M et al. The influence of polyphenol compounds on human gastrointestinal tract microbiota. Nutrients. 2020;12(2):350.
27. Cavallini G et al. Resveratrol requires red wine polyphenols for optimum antioxidant activity. J Nutr Health Aging. 2016;20(5):540-545.
28. Pandey KB et al. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009;2(5):270-278.
29. Nazzaro F et al. Polyphenols, the new frontiers of prebiotics. Adv Food Nutr Res. 2020;94:35-89.
30. Yang J et al. Polyphenols in foods. Nutri Today. 2016;51(6):290-300.  
31. Capurso G et al. The interaction between smoking, alcohol and the gut microbiome. Best Pract Res Clin Gastroenterol. 2017;31(5):579-588.

As women, we’re constantly seeking balance. Balancing our families and careers, time and energy, work and fun can be a struggle. But balancing that delicate microbiome in our guts doesn’t have to be a challenge, thanks to probiotics.
Probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”1 There are many myths about probiotics, but the health benefits aren’t one of them. If you’re curious why you should consider taking a daily probiotic and how it can benefit you, consider the following six reasons.

1. Probiotics support immune health.
It’s a well-known stereotype that women tend to put others first. The downside of this is that we don’t always take the time to take care of ourselves. The gut plays an active role in immune health, with intestinal bacteria helping to regulate immune cell activity.2 Taking a daily probiotic may be helpful for supporting immune function.3

2. Probiotics can provide self-care for “down there.”
Yes, that “down there.” The vagina is an ecosystem that requires a delicate balance, just like the gut. Luckily, there are clinically researched probiotic strains that have been shown specifically to impact feminine health.4
Two such probiotic strains are Lactobacillus rhamnosus GR-1® and Lactobacillus reuteri RC-14®, which work by traveling through the digestive tract to the vagina.5 Research shows that once there, the two probiotic strains work to help maintain a healthy vaginal environment by increasing the number of good bacteria.4,6,7

3. Certain probiotic strains support weight maintenance.
Most people know that a healthy weight correlates to a healthy life.8 But did you know that probiotics can help you maintain that healthy weight? One probiotic strain in particular, Bifidobacterium lactis B-420™, has shown in clinical research that it can help weight maintenance by controlling body fat.9

4. Probiotics support gut health.
​Women aren’t the only ones whose guts benefit from daily probiotics; this one’s for everyone, even kids! Much research has been done on the benefits of probiotics on gut and digestive health, so it’s no wonder it’s a common reason practitioners recommend this first line therapy for patients seeking digestive support. Look for strains like Bifidobacterium lactis Bi-07® and Lactobacillus acidophilus NCFM®, both of which have been researched for their relationship to good gut health.10,11

5. Probiotics can help get mild diarrhea under control.
Sometimes we just need a little help getting back to regular. Luckily, there have been many studies done on the relationship between probiotics and gastrointestinal comfort.12 Probiotics like Saccharomyces boulardii and the strain Bifidobacterium lactis HN019 have been studied extensively for their gastrointestinal benefits.13,14

6. Probiotics may help support mood & cognition.
Our guts and brains communicate through what’s known as the gut-brain axis.15 In other words, just as stress or unhappiness can lead to an upset tummy, an upset microbiome can affect our mood.14 The opposite works as well: Recent studies have shown that probiotics may help support mood as well as cognition, even to the point of lowering stress levels.16,17
Curious which probiotics would be best for your specific needs? Your healthcare practitioner can help to guide you.
For more information on nutrition and gut health, please visit the Metagenics blog.

​References:
1. Hill C et al. Natur Revs Gastro Hepatol. 2014;11(8):506—514.
2. Bermudez-Brito M et al. Ann Nutr Metab. 2012;61(2):160-174.
3. Kang E-J et al. Korean J Fam Med. 2013;34(1):2-10.
4. Reid G et al. FEMS Immunol Med Microbiol. 2001;32(1):37-41.
5. Reid G et al. FEMS Immunol Med Microbiol. 2006;30(1):49-52.
6. Reid G et al. J Med Food. 2004;7(2):223-228.
7. Reid G et al. FEMS Immunol Med Microbiol. 2003;35(2):131-134.
8. Loman T et al. BMC Public Health. 2013;13:259.
9. Stenman LK et al. EBioMedicine. 2016;13:190-200.
10. Ringel-Kulka T et al. J Clin Gastroenter. 2011;45:518-525.
11. Leyer GJ et al. Pediatrics. 2009;124:e172-179.
12. Vitetta L et al. Inflammopharmacol. 2014;22(3):135-154.
13. Kelesidis T. Therap Adv Gastroenterol. 2012;5(2):111–125.
14. Waller PA et al. Scand J Gastroenterol. 2011;46(9):1057–1064.
15. Carabotti M et al. Ann Gastroenterol. 2015:28(2):203-209.
16. Papalini S et al. Neurobiology of Stress. 2019;10:100141.
17. Akbari E et al. Front Aging Neurosci. 2016. https://www.frontiersin.org/articles/10.3389/fnagi.2016.00256/full. Accessed February 19, 2021.

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