What are probiotics? Here's what you need to know.

What Is the Microbiome?

The microbiome refers to the collection of microorganisms that live on and inside your body. It is sometimes described as a “supporting organ” because of the many ways it contributes to overall health.

From birth, your microbiome begins to develop. During delivery and breastfeeding, you are exposed to your first microorganisms. As you grow, additional microbes are introduced through food, environment, and daily interactions. This process is known as colonization.

Several factors influence how your microbiome develops, including the birth process, breastfeeding, environment, nutrition, and antibiotic use.

In many cases, beneficial and non-beneficial microbes coexist in balance. However, when this balance is disrupted. For example, due to frequent antibiotic use, poor diet, or prolonged illness. The body may enter a state called dysbiosis, which can affect overall well-being.

Different bacterial strains are associated with different functions in the body, such as digestive balance, immune support, and vaginal health. Understanding this can help guide your probiotic choices.

Staying in Harmony

Supporting the balance of beneficial bacteria is important at every stage of life. It may be especially relevant for children and older adults, whose microbiome balance may be more sensitive.

You may also want to support your microbiome during periods of stress, changes in diet, travel, or after antibiotic use. Digestive discomfort or changes in routine can also be signs that your system may need additional support.

Two common approaches to supporting microbiome balance are prebiotics and probiotics.

• Prebiotics serve as nourishment for beneficial microorganisms.
• Probiotics are live microorganisms that help add to the existing microbial community.

Prebiotics

Prebiotics are types of fiber or resistant starch that the body does not digest. Instead, they travel to the large intestine, where they are used as fuel by beneficial bacteria.

These fibers support the production of short-chain fatty acids (SCFAs), which play a role in maintaining a healthy gut environment and supporting normal metabolic processes.

Prebiotics may also help maintain a balanced intestinal environment by supporting beneficial bacteria and contributing to a favorable pH level in the colon.

Common types of prebiotic fibers include inulin, resistant starch, fructooligosaccharides, gums, and pectin.

A varied, plant-rich diet can help provide a wide range of these fibers. Some common food sources include:

• Fresh garlic
• Fresh onion
• Fresh leeks
• Asparagus
• Uncooked Jerusalem artichokes
• Uncooked dandelion greens
• Green bananas
• Fresh seaweed

Additional sources include whole grains, fruits, vegetables, and legumes.

If increasing fiber intake, it is recommended to do so gradually. A sudden increase may cause temporary digestive discomfort, especially for individuals with sensitive digestion.

Probiotics

Probiotics are live microorganisms found in certain foods and supplements. When consumed, they help add to the population of beneficial microbes in the gut.

The human gut contains a wide variety of bacterial species. Regular consumption of probiotic-rich foods may help support microbial diversity.

Different foods contain different strains of microorganisms, so variety is key. Examples of probiotic foods include:

• Kefir
• Kimchi
• Sauerkraut
• Yogurt
• Kombucha
• Other fermented or cultured foods

Some groups of bacteria are commonly used in probiotic supplements, including Lactobacillus and Bifidobacterium. These groups include many different species and strains, each with unique characteristics.

How Do I Choose a Probiotic Supplement?

Here are a few factors to consider when selecting a probiotic:

1. Research

Look for products that use well-studied strains. Reliable brands often provide information about the strains included and the research supporting their use.

Choose a supplement that aligns with your personal wellness goals.

2. Strength

A general guideline is to look for products that provide at least 1 billion colony-forming units (CFU).

3. Stability

Consider products designed to help microorganisms survive the digestive process. This may include delayed-release capsules or protective delivery systems.

4. Additional Ingredients

Check the full ingredient list. Supporting ingredients should align with your needs and not cause unnecessary discomfort. For example, high amounts of added prebiotic fiber may not suit everyone.