Probiotics: Your Guide to Gut Health, Immunity & More

Do these questions sound familiar: “What are probiotics?”, “Why are so many of my friends and colleagues taking them?”, or “How do I even begin to understand all the different strains?” If so, take a deep breath – you’re not the only one feeling overwhelmed by the booming popularity of probiotics. Once a niche topic, these beneficial microorganisms have recently become a cornerstone of modern health supplements.¹ This article will demystify probiotics, explaining their health benefits and guiding you on how to integrate them into your diet.

What are Probiotics?

The word “probiotic” has its origins in Greek, where it can be split into two parts – ‘pro’ and ‘biotic’. ‘Pro’ means ‘in favour of’ and ‘biotic’ means ‘life’, therefore, the term ‘probiotic’ when the two parts are taken as a whole means ‘in favour of life’.²

This term was first used by German bacteriologist Werner Kollath in 1953 to describe supplements which restored the health of malnourished patients. The next year, Ferdinand Vergin defined the term as beneficial substances for health. It was further refined by Lilly and Stillwell who described probiotics as “A product produced by one microorganism stimulating the growth of another microorganism”.³ Today, under the guidance of WHO, probiotics are defined as “live microorganisms which when administered in adequate amounts confer a health benefit to the host”.⁴

Simply put, probiotics refer to “friendly” or “good” bacteria that provide health benefits. 

From Ancient Remedies to Modern Health Solutions 

Probiotics have been consumed since ancient times, though not known by that name or in modern forms like capsules. Historical records highlight their use: Roman historian Pliny noted soured milk’s role in treating diarrhea, and in the 16th century, French King Francis I’s gastrointestinal issues were cured by yoghurt. In the 20th century, Elie Metchnikov and Bulgarian physician Stamen Grigorov proposed the health benefits of these microorganisms, sparking modern research.

Microbiology and probiotic research over the years has culminated in the proposition to use probiotics for health promotion in humans. These microorganisms can provide health benefits for patients with gastrointestinal diseases, cancer, irritable bowel syndrome, obesity, type 2 diabetes, eczema.⁵ In healthy humans, consuming probiotics can also maintain the gut microbiome by promoting the growth of desirable microbes and outcompeting the pathogenic bacteria for nutrients.⁶

However, not just any bacteria can be used to promote human health. It should meet the following requirements to be recognised as a probiotic:⁷  

• Mainly of human origins – from the human gastrointestinal tract  

• Generally regarded as safe by FDA 

• Viable for preparation on a large scale 

• Resistant to gastric acid and bile 

• Able to adhere to human intestinal cells and mucins 

• Able to restore healthy microflora composition by producing antimicrobial substances against gut pathogens  

• Safe in for food and clinical use, even for immunocompromised individuals 

• Proven efficacy through clinical trials 

Understanding Probiotic Strains

Probiotics can be distinguished by their specific strains. There are seven core genera (biological groups) or strains that are commonly used as probiotics:⁸

• Lactobacillus 

• Bifidobacterium 

• Saccharomyces 

• Streptococcus 

• Enterococcus 

• Escherichia 

• Bacillus 

These different strains share common health effects like inhibiting pathogenic bacteria growth but may also have rare strain-specific benefits like strengthening immunity. Therefore, when considering a probiotic for personal use, it is important to look up the health effects of each specific strain mentioned in the health supplement. 

What are Colony Forming Units (CFU)?

Probiotics are measured in Colony Forming Units (CFU) which indicates the number of viable cells. The common practice in the health supplement marketplace is to use CFU as a unique selling point for the probiotics in their product, where the consumer would be under the impression that the greater number of probiotic CFUs means more health benefits for them. However, this is untrue.⁸

Generally, effective dosages of probiotics are found to be in the range of 107-109 CFU/mg.⁹ But it is also important to consider that the effective dose of probiotics is specific to each strain and that this general effective dose may not be applicable to all strains. So, regarding the selection of probiotic products based on CFU it would be advisable to look up evidence-based dose for a particular strain for better results.

Anatomizing Our Gut Problem 

Within our gastrointestinal tract resides a dynamic but complex population of microbes which have an established association with gastrointestinal diseases when its composition is altered.^10,11  With an increase in the global burden of gastrointestinal diseases over the last 30 years, it is no surprise that many are looking to prevent the development of gastrointestinal diseases through probiotic supplementation.^12,13

The prevalence of irritable bowel syndrome (IBS) in Singapore has been rising over the past 10 years and a ten-fold increase has been reported with IBS rising from 2.3% in 1998 to 20.9% in 2016.¹⁴ Though the exact cause of rising IBS is not known, it has been proposed to be because of rising incidence of yeast overgrowth, growth of unfriendly bacteria in the gut, or stress.¹⁵ Given that a potential cause of IBS is an altered gut microflora, there have been propositions to use probiotics as a means of treatment for IBS to help restore the gut microflora and provide relieve for symptoms of IBS like abdominal discomfort, flatulence, diarrhea and constipation.¹⁶

Apart from gastrointestinal health benefits, probiotics can also support immunity, heart health and skin health.^17,18,19 Thus, the protective health effects of probiotics against various health conditions are some of the reasons for your friends and colleagues to take supplements with probiotics.²⁰

Prebiotics, Probiotics, and Postbiotics: Unpacking the “Biotic” Family

In your journey through the world of probiotic supplements, you’ve likely encountered terms that sound similar but are quite distinct: prebiotics, probiotics, and postbiotics. While they all play a role in gut health, they function in different ways. Let’s clarify these terms you’ll often see on supplement labels. ²¹

• Probiotics: The Live Benefactor
  • Probiotics are live microorganisms that, when consumed in adequate amounts, provide a health benefit to you. Think of them as directly introducing beneficial bacteria into your gut, ready to get to work.
• Prebiotics: Fuel for Your Gut Flora
  • Prebiotics are essentially food for your beneficial gut bacteria. They are substrates, often undigested fibers, that are selectively utilized by host microorganisms. When these good microbes break down prebiotics, it stimulates their growth and activity, leading to health benefits for you. Common examples include inulin and pectin. So, prebiotics help existing good bacteria flourish.
• Postbiotics: The Beneficial Byproducts
  • Postbiotics are a newer concept, referring to a preparation of inanimate microorganisms and/or their components that confer a health benefit to the host. In simpler terms, postbiotics are the beneficial substances produced by bacteria. These can include inactivated microbial cells, cell wall components, functional proteins, peptides, and short-chain fatty acids, among others. With postbiotics, you get the health benefits directly, without needing to wait for live bacteria to synthesize them.

Understanding Their Mechanisms

Essentially, all three “biotics” aim to support your gut’s beneficial bacteria, but through different mechanisms:²¹

• Prebiotics act as nourishment, encouraging the growth of good bacteria already present in your gut. This approach might take some time for the bacteria to multiply.
• Probiotics directly introduce live, good bacteria into your system, offering immediate population support.
• Postbiotics deliver the beneficial components produced by good bacteria, providing their health effects without needing the bacteria themselves to be alive or to synthesize these compounds in your gut.

Prized Probiotics: A Wealth of Health Benefits

Probiotics are more than just “good bacteria”; these versatile microorganisms offer a surprising array of health benefits. Let’s dive deeper into how incorporating these nifty microbes into your diet can support your well-being, along with some of our recommended products designed to deliver these desired effects.

1. Digestive Health: Soothe Your Gut

Experiencing unexplained abdominal discomfort, flatulence, or diarrhea? These could be signs of an imbalanced gut microbiome. An overgrowth of pro-inflammatory bacteria like Enterobacteriaceae and a reduction in beneficial Lactobacillus and Bifidobacterium colonies can throw your digestive system off balance. Probiotic supplementation can help restore a healthy gut microbiome, bringing relief to these uncomfortable symptoms.

Lang Bragman Comforto is designed to support your digestive harmony. It features:

• Bifidobacterium lactis B94: Clinically shown to improve various gastrointestinal symptoms like bloating, belching, abdominal fullness, diarrhea, and constipation by restoring normal gut microbiome composition.²²
• Lactobacillus acidophilus R0052 and Lactobacillus rhamnosus R0011: These strains also aid in lactose digestion, exhibit anti-pathogenic effects against “bad” bacteria, and provide immune support.²³

2. Immunity: Fortify Your Defenses (Adults and Children)

Probiotics play a crucial role in influencing your immune system, helping to prevent the onset of various infections and diseases. They achieve this by activating white blood cells, stimulating antibody-producing cells and neutrophils, increasing protective mucus production, and inhibiting inflammation-promoting molecules.

For adults looking to boost their immunity, consider Lang Bragman Vitamin C 1000mg + Probiotic. This powerful combination includes:

• Vitamin C: Essential for the proper functioning of your immune system cells.²⁴
• Lactobacillus acidophilus La-14: Known to increase white blood cell count, helping your body fight off invading pathogens.²⁵

For your little ones, Lang Bragman Infaferrin can help strengthen their immunity, keeping them healthier as they grow. It contains:

• Bifidobacterium breve M-16V: This strain is notable for alleviating allergic disorders, protecting premature infants against life-threatening diseases like necrotizing enterocolitis, preventing the growth of harmful bacteria to reduce infections, and minimizing inflammation.²⁶

3. Women’s Health: Targeted Support

Probiotics also offer significant benefits for women’s health, particularly in reducing the incidence and recurrence of urinary tract infections (UTIs). Women are more susceptible to UTIs due to their shorter urinary tract. Certain Lactobacillus strains can help restore a healthy vaginal flora, preventing UTIs from recurring. These beneficial microorganisms work by colonizing the urogenital region, interfering with the adherence, growth, and colonization of uropathogenic bacteria.

Lang Bragman Femiclear provides a powerful blend of probiotics and CranMax Cranberries to promote both gut and urinary tract health. It contains:

• Lactobacillus rhamnosus R0011 and Lactobacillus acidophilus R0052: These strains prevent changes in vaginal flora, reducing the risk of colonization by “bad” bacteria and may help in preventing UTIs. ²⁷
• Cranberries (A-type proanthocyanidins): These compounds decrease the adhesion of “bad” bacteria to urinary tract walls, further reducing the risk of infection.

4. Heart Health

Some probiotic strains can contribute to heart health by helping to reduce cholesterol levels. Lang Bragman Lipo Lac is an example of such a product. It contains:

• Lactobacillus plantarum LPLDL: This strain helps reduce “bad” (Low-Density Lipoprotein) cholesterol levels. It does this by producing an enzyme that reduces functional bile acids, prompting the liver to use more cholesterol to replenish these acids. ²⁸

Conclusion 

Probiotics though microscopic and small, can provide great utility to human health. This is seen from the wide range of health benefits that have been unearthed by research in this field. The list of health benefits provided in this article will only continue to grow as research discovers more strains of probiotics with benefits to human health. 

In the meantime, harness the health benefit potential that probiotics for yourself and your loved ones by checking out various range of probiotic strains here.