Types of probiotics: discover which ones are the most beneficial for your health
Types of probiotics: discover which ones are the most beneficial for your health
The types of probiotics are varied and offer various benefits for our health. We find probiotic bacteria, such as the most common ones, probiotic yeasts with their specific benefits, and also probiotic combos and mixtures
The types of probiotics are varied and offer various benefits for our health. We find probiotic bacteria, such as the most common ones, probiotic yeasts with their specific benefits, and also probiotic combos and mixtures. When choosing the right one, we must consider key factors such as dosage and storage. There are also probiotic foods, such as yogurt, sauerkraut and kefir, that we can include in our diet. In addition, we demystify beliefs about probiotics, solving frequently asked questions about their consumption.
Types of probiotics
Probiotics are live microorganisms that have benefits for our health. There are different types of probiotics, each with unique characteristics and properties. Next, we will take a look at the different types of most common probiotics and their benefits:
Most common probiotic bacteria
Probiotic bacteria are the most studied microorganisms and used as probiotic supplements. Some of the most common probiotic bacteria are:
- Lactobacillus acidophilus
- Bifidobacterium bifidum
- Lactobacillus rhamnosus
- Streptococcus thermophilus
These probiotic bacteria have beneficial effects on intestinal health, strengthening the intestinal barrier, improving digestion and stimulating the immune system.
Probiotic yeasts and their benefits
In addition to bacteria, there are also probiotic yeasts that offer health benefits. The best known is the species Saccharomyces boulardii, which has proven to be effective in the treatment of diarrhea and the balance of intestinal flora.
Probiotic Combos and Blends: Are They Worth It?
On the market, it is common to find supplements that contain combinations of different types of probiotics. These combos offer a variety of strains that can complement each other and enhance their individual benefits. However, it is important to note that not all probiotic combos are the same, so it is advisable to look for those that are backed by scientific studies and contain an appropriate dosage to obtain maximum benefits.
How to choose the right probiotic
When selecting a probiotic, it is important to take into account various factors that will help us make the best decision for our health. Below, we’ll explore some key considerations:
Factors to consider when selecting a probiotic
When choosing a probiotic, it is essential to consider the following:
- The probiotic strain : each strain has particular characteristics and benefits, so it is advisable to choose the one that best suits our needs.
- The number of living organisms: the amount of bacteria or yeast present in the probiotic can vary. It is important to verify that the amount is adequate to obtain the expected benefits.
- Product quality: it is vital to select quality probiotics, from recognized brands that meet safety and effectiveness standards.
Presentation forms: capsules, liquids and foods
Probiotics can be found in various forms such as capsules, liquids and foods. Each presentation has its own advantages:
- Capsules: They are easy to consume and allow precise dosing. Additionally, they have a longer shelf life compared to liquid products or probiotic foods.
- Liquids: Some people prefer liquid probiotics due to their ease of absorption and faster digestion.
- Probiotic foods: Certain fermented foods, such as yogurt, sauerkraut, and kefir, naturally contain probiotics and can be an excellent option to incorporate into our daily diet.
Recommendations for dosage and storage
Once the right probiotic has been selected, it is essential to follow the dosage and storage recommendations to maintain its effectiveness:
- Dosage: Each probiotic has a specific recommended dosage. It is essential to follow it to obtain the best results. It is always advisable to consult with a health professional to obtain the exact dosage.
- Storage: to preserve the viability of the live organisms present in the probiotic, it is important to store it correctly according to the manufacturer’s instructions, either in the refrigerator or in a cool, dry place.
Making sure you choose the right probiotic and following dosing and storage guidelines will help us get the maximum benefits from these health-beneficial bacteria and yeasts.
The best probiotic foods
In this section, we will explore some of the most notable foods that contain probiotics beneficial to our health. Next, we’ll look at three types of fermented foods that are especially rich in probiotics: yogurt and other fermented dairy products, sauerkraut and other fermented vegetables, as well as kefir and other fermented products.
Yogurt and other fermented dairy products
Yogurt is perhaps one of the most popular and widely consumed probiotic foods. This dairy, produced from the fermentation of milk by certain beneficial bacteria, such as Lactobacillus and Bifidobacterium, helps maintain a healthy balance of the intestinal microbiota. In addition to yogurt, there are other fermented dairy products, such as kefir, fresh cheese or cottage cheese, which also contain a significant amount of probiotic bacteria.
Sauerkraut and other fermented vegetables
In the fermented foods category, we find sauerkraut, which consists of cabbage fermented with salt. This traditional food contains probiotic bacteria, such as those of the Lactobacillus genus, which promote digestive health. In addition to sauerkraut, other fermented vegetables, such as kimchi, fermented pickles, and pickles, are also rich sources of probiotics.
Kefir and other fermented products
Another notable probiotic food is kefir, an acidic, lightly carbonated drink rich in beneficial bacteria and yeast. Its regular consumption can contribute to the diversity of the intestinal microbiota and strengthen the immune system. In addition to kefir, there are other fermented products, such as miso, tempeh, and unfiltered apple cider vinegar, that also offer significant probiotic benefits.
Myths and facts about probiotics
Can probiotics cure all diseases?
There are certain myths related to probiotics and their ability to cure all diseases. However, it is important to note that probiotics are not a miracle solution for all ailments. While they may offer general health benefits, they should not be considered as a treatment for serious illnesses. It is essential to consult a health professional in case of specific diseases and follow the appropriate treatment.
Are probiotics safe for everyone?
Although probiotics are generally safe and well tolerated, caution is necessary, especially in certain groups of people. Those with a weakened immune system, seriously ill people, and patients with feeding tubes should consult a doctor before starting probiotics. Additionally, people with allergies or sensitivities to certain components of probiotics should be careful when choosing and taking them.
Is it necessary to consume probiotics every day?
It is not necessary to consume probiotics daily to maintain good health. The frequency of probiotic consumption can vary depending on individual needs and the balance of the intestinal microbiota. Some people may benefit from regular consumption, while others may benefit from taking them only on certain occasions or periods of intestinal imbalance. It is advisable to follow the instructions of a health professional to determine the appropriate frequency of probiotic consumption.
Frequently asked questions about probiotics
When is it advisable to take probiotics?
Probiotics are beneficial in various situations. It is recommended to take them during and after antibiotic treatment, as antibiotics can negatively affect the intestinal flora. They are also useful for improving digestive health, helping to regulate intestinal transit and strengthening the immune system. In addition, its consumption is recommended in times of stress, dietary changes or to prevent intestinal infections.
Can different types of probiotics be combined?
Yes, it is possible to combine different types of probiotics, as long as it is done properly. When combining probiotics, it is important to choose strains that are compatible and do not counteract each other. Consulting with a healthcare professional, such as a doctor or pharmacist, may be helpful in determining the most appropriate combination based on individual needs.
How long do probiotics take to take effect?
The time it takes for probiotics to take effect can vary depending on each person and the specific situation. In general, it is recommended to take probiotics continuously for at least two weeks to start seeing some benefits. However, some effects, such as the regulation of intestinal transit, could be noticed in a shorter term. It is important to note that regular, long-term use of probiotics can contribute to longer-lasting results in gut health.
These are some of the most frequently asked questions about probiotics. Knowing the relevant information about their proper use can help you make the most of the benefits they offer.