Single-celled and not visible to the naked eye, bacteria often get a lot of scorn as they are the root cause of several diseases. But there’s one kind of bacteria that is known for their “good” work and that keeps your gut healthy – probiotics. The word ‘probiotic’ has its roots in Latin and roughly translates to “for life”. It’s an apt name for a microorganism that keeps your digestive health in good shape and boosts your immune system.

These microbes are found in the lower intestinal tract and help your body digest food, fight the harmful kind of bacteria and positively impact your overall health. The most common sources of probiotics are fermented foods like yogurt, olives, kimchi, and cottage cheese. If you observe your diet, you’ll notice that Indian cuisine has a lot to offer when it comes to probiotics-rich food. Right from buttermilk to idli to dhokla, there’s no lack of a variety of probiotics-rich options in India.

These microbes are found in the lower intestinal tract and help your body digest food, fight the harmful kind of bacteria and positively impact your overall health. The most common sources of probiotics are fermented foods like yogurt, olives, kimchi, and cottage cheese. If you observe your diet, you’ll notice that Indian cuisine has a lot to offer when it comes to probiotics-rich food. Right from buttermilk to idli to dhokla, there’s no lack of a variety of probiotics-rich options in India.

And, it’s not just your gut health that probiotics affect. There’s been mounting research over the past few years that shows that gut health can indirectly enhance your cognitive function and boost your mood, all thanks to the gut-brain axis. The gut-brain axis refers to the partnership between the gut and the brain. The two body parts are linked via biochemical signaling. The vagus nerve, which is also the longest nerve in the body, serves as the primary information connection between the gut and the brain.

Did you know that around 90% of the serotonin is produced in the intestine? Serotonin is a neurotransmitter that plays a critical role in the development and functioning of the central nervous system. And not only serotonin, your gut also produces many other neurotransmitters like dopamine along with the brain. These neurotransmitters can have profound effects on your mood. Hence, if your gut health is on track, chances are that your emotional well-being is likely to follow suit.

What’s keeping probiotics fed? Interestingly it is Prebiotics!

Now that you know why probiotics are important for your health, the natural question is what do these microorganisms feed on? The answer is prebiotics. According to experts, prebiotics are the food for the microorganisms living in your intestine. These food sources are digested and then transported to the colon where the microorganisms ferment or metabolize the prebiotics to feed on them.

As these prebiotics are broken down by microorganisms, they release a variety of byproducts that help your body in many ways. For instance, these byproducts aid in mucus production, supply energy to the colon cells, help in inflammation, and boost immunity. Foods like rice, beans, legumes, oats, leeks, apples, and apricots are found to be rich sources of prebiotics.

Postbiotics: The latest member of the gut health microbe family:

The term ‘postbiotics’ refers to the waste left behind after the body has digested both probiotics and prebiotics. It’s a relatively new area of research and scientists are still exploring its potential and how it impacts one’s health. The key benefit of probiotics is that they slow down the growth of harmful bacteria and help good bacteria flourish. The healthiest sources of postbiotics are foods rich in antimicrobial peptides, amino acids, and Vitamins B and K.

The case for probiotics supplements:

As research unravels the numerous health benefits of probiotics, there’s been a rise in the number of probiotics supplements available in the market over the last few years. You can find them in the form of gummies, powders, or capsules and they contain live microorganisms that are supposed to boost your gut health. These supplements are recommended for people who may benefit from them like those suffering from gastrointestinal ailments like irritable bowel syndrome and inflammatory bowel disease.

Between 2022 and 2023, the global probiotics dietary supplements industry grew at a compound annual growth rate (CAGR) of 7.7% and is currently valued at $6.89 billion. And, the market isn’t showing any signs of slowing down either. Over the next four years, the sector is expected to grow at a CAGR of 8.2%.

Despite how useful probiotics can be for your overall health, a supplement isn’t for everybody. For instance, a theoretical risk of consuming a probiotic supplement is that it could make someone with a compromised immune system sickness. There have been studies in the recent past that show taking probiotics supplements can change the composition of one’s microbiome and even reduce microbial diversity of your gut which can lead to multiple health problems. Rather than falling for a fad or a trend, try looking into if you need a supplement or not. It’s advisable for one to choose a probiotics supplement only after consulting a doctor. If you are looking forward to improving your gut health, you can start simply by including more vegetables, nuts, beans, seeds, and whole grains in your meals.