Maximizing the Benefits from Probiotic Supplements
Probiotics are becoming increasingly popular today. The demand for probiotic products is growing that many health advocates recommend the use of probiotic-rich foods regularly. Fermented foods like kimchi, miso, and sauerkrauts are a healthy addition to the diet. But taking a probiotic supplement can provide higher doses of good bacteria.
The probiotic supplement contains live microorganism that enhances health by improving the balance of the gut microbiome. They promote digestive health while supporting a healthy immune system and reduce diarrhea and unwanted effects of gas and bloating. The effectiveness of probiotics depends on whether the bacteria or yeast survive in the GI tract. Probiotics are sensitive. They can die during product processing, transformation, or storage. Stomach enzymes can also kill them as they make their way into the intestine. The following are some factors that can affect the survival rate of probiotics in the stomach:
- Degree of stomach acidity
- Exposure to bile salt, and pancreatic secretions
- Length of time exposed to the acid
Tips on how to maximize the benefits of probiotics
- Consider using multi-strain probiotic supplements with a few distinct strains. Common species include Bifidus and Lactobacillus. Each has different strains within them that offer specific benefits. Combining them can be beneficial.
- Provide a nurturing environment for the probiotic organism by consuming prebiotics. Prebiotics to help improve the effectiveness of probiotics. Prebiotics are food for probiotics. Foods like honey, whole grain, garlic, and banana are just some of prebiotic rich foods. They help nourish and encourage the probiotics to colonize in the digestive tract. Have at least two to three servings of prebiotics each day to provide the probiotics with the support they need. There are also probiotic supplements available, but many are carbohydrates and fibers that require large doses to be effective. Probiotics and prebiotics make a perfect duo. Probiotics are good but probiotics with prebiotics are much better together.
- Finds the right probiotic supplements and dosage. Always choose probiotic supplements with at least 10 billion CFU per dosage. 1 billion is a low dose, while 100 billion is used for treating serious digestive issues. The general average dose is between 10 to 25 billion CFUs per day. Ensure that the probiotics you take continue to receive the same number of CFU throughout the shelf life of the product.
- Do not take probiotic supplements with chlorinated water. Water with added chemicals can kill the good bacteria, and this could affect the effectiveness of the supplements.
- It’s best to consume probiotics on an empty stomach. Probiotics fared better when taken thirty minutes before a meal or two to three hours after a meal.
- Incorporate lots of fruits, vegetables, and whole grains into your diet. Consuming these foods could make the probiotic supplements more effective.
- Choose a probiotic supplement with the enteric-coated capsule, or capsule-in-a-capsule. Coated capsules allow the probiotic to survive the trip down the GI tract.
- Incorporate healthy fats into your meal. Healthy fat have protective effects, and they provide the bacteria with a buffer against the acidity of the stomach.