What are probiotics and why are they important?
Probiotics are live microorganisms that provide numerous health benefits, especially for the digestive system. They occur naturally in fermented foods such as yogurt, sauerkraut and kefir or are available as supplements. These "good" bacteria support the gut flora and contribute to overall health by promoting digestion, strengthening the immune system and even positively affecting 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 gut flora by crowding out harmful bacteria and promoting the growth of beneficial microorganisms (2). A healthy microbiome can reduce inflammation, strengthen the gut 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 to fight off pathogens and regulate the immune system. Studies show that probiotics can reduce the risk of infections and shorten the recovery time after illness (4).
3. Positive effects on mental health
The gut-brain connection, also known as the "gut-brain axis," shows that the microbiome has a direct impact 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 gut flora can contribute to skin problems like acne, eczema, and rosacea. Probiotics have anti-inflammatory properties and can help improve skin from the inside out. They support the skin barrier and reduce harmful bacteria that can cause skin irritation (6).
5. Support with taking antibiotics
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:
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Yogurt – Contains live cultures such as Lactobacillus acidophilus and Bifidobacterium .
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Kefir – A fermented milk product containing a variety of beneficial bacteria and yeasts.
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Sauerkraut and Kimchi – Fermented vegetables with healthy lactic acid bacteria.
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Miso and Tempeh – Fermented soy products with probiotic cultures.
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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 useful for people with digestive problems, immune deficiencies or after antibiotic therapy. It is important to pay attention to the strains contained and the number of live bacteria (usually given 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 intestine, 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 are not destroyed directly by the antibiotic, you should take them at least two to three hours after taking the antibiotics . This gives the probiotics the best chance to reach the intestines 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 because both are important for a healthy intestinal flora. But they have different functions:
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Probiotics are living microorganisms (good bacteria) that actively work in the intestines and support the balance of the microbiome.
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Prebiotics are indigestible fiber that serves as food for probiotic bacteria and promotes their growth.
Why are prebiotics important?
Prebiotics help probiotics to settle in the intestines and multiply. Without sufficient prebiotics, probiotics cannot work optimally. Good prebiotic foods are:
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onions, garlic and leeks
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bananas and apples
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oats and flaxseed
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asparagus and chicory
Should you take probiotics and prebiotics together?
Yes, a combination of both is ideal for a healthy intestinal flora. While probiotics have direct positive effects 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 notice mild bloating or changes in bowel habits at first until the microbiome adjusts. However, people with weakened immune systems or serious chronic illnesses should talk to 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 health in the long term.
Sources:
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Harvard Health Publishing. "What Are Probiotics and Why Are They Important?" health.harvard.edu
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Mayo Clinic. "Gut Microbiome: How It Affects Your Health." mayoclinic.org
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National Institutes of Health. "Probiotics and Digestive Health." nih.gov
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Center for Health. "How probiotics strengthen the immune system." zentrum-der-gesundheit.de
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Psychology Today. "The gut-brain axis: How bacteria influence our mood." psychologie-heute.de
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Healthline. "The Link Between Gut Health and Skin Conditions." healthline.com
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Mayo Clinic. "Probiotics and Antibiotics: What You Should Know." mayoclinic.org
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German Nutrition Society. "The best probiotic foods." dge.de
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Harvard Health Publishing. "Are There Side Effects to Probiotics?" health.harvard.edu