Introduction
Our gut is home to about 100 trillion bacteria—that’s more than the cells in our entire bodies! These microorganisms make up our gut microbiome, which scientists call our microbiome. Studies show that our microbiome isn’t just an “add-on” but a vital part of our health, influencing digestion, immunity, and even mood.
Probiotics are live bacteria that we can add to our “gut team” to help them support us even better. The World Health Organization (WHO) defines them as microorganisms that, when administered in adequate amounts, provide health benefits.
What exactly are probiotics?
Types of probiotic bacteria
The most common ones found in supplements are:
- Lactobacillus - helps in digesting lactose, supports the immune system
- Bifidobacterium – dominates the microbiome of children, improves intestinal function
- Saccharomyces boulardii – it is a yeast, especially effective after antibiotic therapy
Where can you find them?
You can get probiotics from:
- Natural fermented products (yogurt, kefir, sauerkraut)
- Supplements in capsules, drops or powders
- Food additionally enriched with probiotic strains
How does the microbiome affect your health?
Digestion and intestines
- Helps break down proteins and dietary fiber
- Supports the absorption of vitamins (especially B and K)
- Protects against harmful bacteria by taking their "place"
Resistance
- 70% of our immune system is in the gut
- The microbiome helps us recognize "ours" from "nones"
- Produces anti-inflammatory compounds
Mood and the brain
- The intestines produce about 90% of serotonin (the happiness hormone)
- The microbiome communicates with the brain through the so-called gut-brain axis
- Studies show a link between the state of the microbiome and mood
What does research say?
The evidence for the effectiveness of probiotics is based on thousands of studies:
- 2019 meta-analysis (8672 patients): Probiotics reduce the risk of antibiotic-induced diarrhea by 37%
- Irritable Bowel Syndrome Research: 68% of patients experienced improved intestinal comfort after 8 weeks of use
- Pediatric tests: Regular use of probiotics may reduce the number of upper respiratory tract infections in children
Remember: The effects of probiotics are strain-specific. Not every probiotic works for every condition!
How to choose the right probiotic?
What to pay attention to?
- Specific Strain – look for the full name (e.g.Lactobacillus rhamnosus GG)
- Bacterial count – minimum 1 billion CFU (Colony Forming Units)
- Durability – check how long bacteria stay alive
- Clinical Trials – Has a specific strain been studied?
- Packaging – does it protect against light and moisture?
Which one is for whom?
- After antibiotics: Strains with studies on antibiotic-associated diarrhea
- Digestive problems: Strains tested for irritable bowel syndrome
- For children: Special formulas with safe strains
- For travellers: Strains supporting immunity
Prebiotics – food for good bacteria
| What to eat? | What does it include? | For whom especially? |
|---|---|---|
| Onion, garlic | Inulin | Everyone who tolerates |
| Unripe bananas | Resistant starch | people with IBS |
| Chicory | Inulin | Anti-inflammatory effect |
| Asparagus | Fructooligosaccharides | Supports Bifidobacterium |
Practical tips:
- Daily routine – try to take your probiotic at a fixed time
- After antibiotics – start probiotics as soon as possible
- Add prebiotics – include 1-2 products from the above table daily
- Observe the effects – give yourself 2-4 weeks to evaluate
Summary
The microbiome is an important part of our health, but not the only one. Research shows that maintaining the balance of bacteria in our gut can affect digestion, immunity, and well-being. Probiotics are one of the tools we can use to support our microbiome, along with a healthy diet, exercise, and stress management.
Before you start...
- Consult your doctor if you have health problems
- Read labels – choose proven brands
- Be patient – results are visible after 2-4 weeks
- Combine with your diet – probiotics are a supplement, not a foundation