What Exactly Are Probiotics?

A probiotic is essentially any food that contains live beneficial bacteria. Our body hosts various microbiomes, with the gut microbiome being the most complex, housing around 50 trillion bacterial cells. The types of bacteria present depend on our diet — for instance, a high-salt diet increases Clostridium, while dairy promotes Lactobacillus growth.

Probiotics, along with prebiotics, play a role in enhancing gut health. Think of your gut as a lawn; if left unattended, it will not remain bare. You can sow seeds (probiotics) to encourage beneficial growth while keeping harmful bacteria (weeds) at bay.

Natural vs. Commercial Probiotics

Natural probiotics come from everyday foods like:

• Dairy products: Non-pasteurized milk, yogurt, kefir, and cheese
• Fermented foods: Sauerkraut, kimchi, and tempeh
• Fermented beverages: Kombucha and apple cider vinegar

Conversely, commercial probiotics are typically found in pills or supplements and often lack the diversity of natural sources. They are designed to provide specific bacterial strains directly, but the efficacy of these products is debatable.

The Risks of Commercial Probiotics

Many probiotic companies rely on vague health claims since the FDA does not regulate supplements stringently. Some research suggests that commercial probiotics may hinder recovery rather than aid it. A 2018 study in Cell revealed that while probiotics could colonize the gut, they delayed the restoration of a normal microbiome after antibiotic use.

The findings indicated that recovery took significantly longer, with some individuals experiencing dysbiosis for over five months post-treatment. In contrast, fecal microbiome transplants (FMT) demonstrated faster recovery, highlighting the superior benefits of naturally derived microbiomes.

Conclusion: What Should You Consider?

While probiotics hold promise, the current commercial options often fail to restore normal gut flora after antibiotic treatment. Natural sources like yogurt or kimchi can still offer benefits due to their prebiotic properties, but investing in commercial probiotic pills may not be worthwhile. Each person's microbiome is unique, and while some may find probiotics helpful, they are not universally recommended. Fecal transplants, under medical supervision, might be the preferred option for restoring gut health after antibiotics.

Thanks for reading! For a deeper understanding, explore the differences between prebiotics, probiotics, and postbiotics.