What are probiotics and why are they important?

Probiotics are live microorganisms that offer numerous health benefits, particularly for the digestive system. They occur naturally in fermented foods such as yogurt, sauerkraut, and kefir or are available as dietary supplements. These "good" bacteria support the gut flora and contribute to overall health by promoting digestion, strengthening the immune system, and even positively impacting mental health [1].

How do probiotics work in the body?

The gut is home to trillions of bacteria that collectively make up the microbiome. This microbiome plays a crucial role in digestion, nutrient absorption, and defense against pathogens. Probiotics help maintain the balance of the gut flora by crowding out harmful bacteria and promoting the growth of beneficial microorganisms [2]. A healthy microbiome can reduce inflammation, strengthen the intestinal barrier, and support the production of important vitamins.

The health benefits of probiotics

1. Better digestion and fewer gastrointestinal complaints

Probiotics support digestion by helping to better utilize food and absorb nutrients more efficiently. They can relieve symptoms of irritable bowel syndrome (IBS), bloating, and constipation. Certain strains, such as Lactobacillus rhamnosus or Bifidobacterium infantis , are particularly effective against digestive problems [3].

2. Strengthening the immune system

Around 70% of the immune system is located in the gut. A healthy gut flora helps fight off pathogens and regulate the immune system. Studies show that probiotics can reduce the risk of infections and shorten recovery time after illness [4].

You can read more about what else strengthens your immune system in this article: Strengthening the immune system – The best nutrients .

3. Positive effects on mental health

The gut-brain connection, also known as the "gut-brain axis," shows that the microbiome has a direct influence on mental health. Probiotics can help alleviate anxiety and depression by influencing the production of neurotransmitters such as serotonin. Lactobacillus helveticus and Bifidobacterium longum, in particular , have shown positive effects on mental well-being [5].

4. Improve skin health

An imbalance in the gut flora can contribute to skin problems such as acne, eczema, and rosacea. Probiotics have anti-inflammatory effects and can help improve skin from within. They support the skin barrier and reduce harmful bacteria that can cause skin irritation [6].

5. Support with antibiotic use

Antibiotics kill not only harmful but also beneficial bacteria in the gut. This can lead to diarrhea and a weakened immune system. Probiotics help restore balance more quickly after antibiotic treatment and reduce side effects [7].

The best foods with natural probiotics

You can get probiotics through your diet. Foods that are particularly rich in probiotics include:

• Yogurt – Contains live cultures such as Lactobacillus acidophilus and Bifidobacterium .

• Kefir – A fermented milk product containing a variety of beneficial bacteria and yeasts.

• Sauerkraut and kimchi – fermented vegetables with healthy lactic acid bacteria.

• Miso and Tempeh – Fermented soy products with probiotic cultures.

• Kombucha – A fermented tea that contains probiotics and antioxidants.

Should you take probiotics as a dietary supplement?

Probiotics are available as capsules, powders, or liquids and can be particularly beneficial for people with digestive problems, immune deficiencies, or those undergoing antibiotic therapy. It's important to pay attention to the strains and the number of live bacteria (usually expressed in CFU – Colony Forming Units ). High-quality probiotics contain several billion live cultures per dose [8].

Probiotics and antibiotics: How to combine them correctly

Antibiotics are life-saving when it comes to treating bacterial infections. However, they not only kill the harmful bacteria, but also the beneficial microorganisms in the gut, which can disrupt the balance of the intestinal flora. This can lead to side effects such as diarrhea, bloating, or a weakened immune system.

Should you take probiotics while taking antibiotics?

Yes, taking probiotics during and after antibiotic treatment can help restore the microbiome faster. Studies show that certain probiotics, particularly Lactobacillus rhamnosus GG and Saccharomyces boulardii , can reduce antibiotic-associated diarrhea.

When should you take probiotics?

To ensure that the probiotic bacteria aren't immediately destroyed by the antibiotic, you should take it at least two to three hours after taking the antibiotic . This gives the probiotics the best chance to reach the gut and multiply there.

How long should you continue taking probiotics after antibiotics?

Experts recommend taking probiotics at least two to four weeks after completing antibiotic therapy to provide long-term support to the intestinal microbiome.

What is the difference between probiotics and prebiotics?

Probiotics and prebiotics are often confused, as both are important for a healthy gut flora. However, they have different functions:

• Probiotics are live microorganisms (good bacteria) that actively work in the gut and support the balance of the microbiome.

• Prebiotics are indigestible fibers that serve as food for probiotic bacteria and promote their growth.

Why are prebiotics important?

Prebiotics help probiotics settle and multiply in the gut. Without sufficient prebiotics, probiotics cannot function optimally. Good prebiotic foods include:

• Onions, garlic and leeks

• Bananas and apples

• Oats and flaxseed

• Asparagus and chicory

Should you take probiotics and prebiotics together?

Yes, a combination of both is ideal for a healthy gut flora. While probiotics have a direct positive effect on the microbiome, prebiotics ensure that these bacteria can survive and thrive in the long term.

Are there any side effects when taking probiotics?

In most cases, probiotics are safe and well-tolerated. Some people may initially experience mild bloating or changes in bowel habits until their microbiome adjusts. However, people with weakened immune systems or serious chronic conditions should consult a doctor before taking them [9].

Conclusion: Why you should integrate probiotics into your everyday life

Probiotics play a crucial role in gut health and overall well-being. They support digestion, strengthen the immune system, improve skin health, and even have a positive impact on mental health. Whether through probiotic-rich foods or supplements, incorporating probiotics into your daily routine can improve your long-term health.