Probiotics Might Not Be the Optimal Option in Supplements

Overview

The "friendly" microbes residing in your colon, weighing between two to four pounds, are deemed crucial by leading scientists in the United States. The National Institutes of Health has engaged these scientists to investigate the relationship between these microbes and our health and well-being.

These microbes play a vital role in various aspects of our health, such as synthesizing vitamins, neurotransmitters, and hormones, aiding in detoxification, enhancing our resistance to infections, influencing our mood, and even impacting our body weight.

The overall state of the trillions of cells comprising the gut microbiome profoundly affects our physical and emotional health. Therefore, it is essential to support these cells effectively. A recent study was conducted to identify the most beneficial approach to promoting a healthy gut flora. Should we opt for probiotic drinks, kefir, or foods that nourish the beneficial bacteria?

The study yielded intriguing results.

Renowned UK science journalist and medical doctor, Michael Mosley, collaborated with Dr. Paul Cotter from the Teagasc Research Center in Cork, Ireland, and researchers from the University of Roehampton for the study.

Thirty volunteers were divided into three groups, each consuming either a commercial probiotic drink with a few bacterial species, kefir - a fermented milk product containing multiple strains of friendly bacteria, or foods rich in inulin, a prebiotic fiber that supports the existing beneficial bacteria in the intestines.

Kefir Emerges as the Top Choice

After four weeks, individuals consuming the probiotic drink experienced a slight increase in a bacteria type known as Lachnospiraceae, which is associated with weight reduction. However, the change was deemed insignificant.

The group consuming inulin-rich foods (such as onions, leeks, garlic, chicory root, and Jerusalem artichokes) exhibited significantly higher levels of a bacteria known to enhance overall gut health.

Similar outcomes have been reported in other studies.

Notably, the most substantial change was observed in those consuming kefir. Their consumption led to an elevation in Lactobacillates, a bacterial group known to aid in conditions like lactose intolerance and traveler's diarrhea, while also benefiting overall gut health.

Survival of Microbes in Fermented Foods Through Stomach Acid

Dr. Cotter commented on the kefir findings, stating, "Fermented foods are inherently acidic, requiring these microbes to adapt and survive in such environments, allowing them to withstand stomach acid and exert their influence in the intestines below."

Following the study, researchers compared a variety of commercially available fermented products with traditional homemade versions.

Shortcomings of Store-Bought Products

The comparison revealed notable differences. Homemade fermented products boasted a diverse range of bacteria, whereas several store-bought counterparts lacked such diversity.

Dr. Cotter explained, "Typically, commercial varieties undergo pasteurization post-preparation to ensure safety and extend shelf life, potentially killing off beneficial bacteria, unlike homemade varieties."

If you are keen on fermenting your own foods, numerous instructional videos on YouTube can guide you through the process. It's a relatively simple task.

For those considering purchasing kefir, note that its taste, which is tart and effervescent, may not appeal to everyone; however, blending it with banana and sweetening it with stevia can enhance its flavor.

Due to its potent nature, live and active kefir continues to ferment within the bottle, leading to the buildup of fermentation gases that may release upon opening. Exercise caution during the initial opening.

The recommended daily intake is six fluid ounces of kefir, preferably consumed in the morning.