The influence of probiotics on health is a fascinating and constantly evolving topic that has sparked the interest of researchers and nutrition enthusiasts. With advances in science, personalized nutrition and precision medicine are revolutionizing the way we manage our well-being, allowing us to modulate our microbiota and promote our health more intelligently and effectively.

Come discover everything you need to know about probiotics—from their therapeutic potential for gut health to practical tips for incorporating these beneficial microorganisms into your daily diet.

What are probiotics?

The word "probiotic" derives from the Greek and means "for life." It was popularized in the 1960s by Lilly and Stillwell in a scientific study, but its use dates back to ancient civilizations: its use is mentioned in the Bible, and the Greeks and Romans already consumed fermented milk, recognizing the benefits of these microorganisms. ¹

According to the World Health Organization (WHO), probiotics are defined as "live microorganisms that confer health benefits on the host when administered in adequate amounts." ¹ These little allies mainly include bacteria from the genera Lactobacillus, Bifidobacterium, Enterococcus, Lactococcus, and Streptococcus, which work in harmony with our bodies to promote balance and well-being. ¹ Their impact begins in the intestine, through the regulation of the microbiota, and extends throughout the body.

Gut microbiota and health

The intestinal microbiota is a true microscopic ecosystem within our body, composed of trillions of microorganisms that play a crucial role not only in maintaining digestive health, but also in the balance of several physiological systems ² .

When the balance of the microbiota is compromised, it can lead to the development of metabolic diseases and other health conditions. This is why interest in probiotics, prebiotics, synbiotics, and postbiotics is growing. These functional compounds help maintain a healthy microbiota, contributing not only to intestinal well-being but also to ^overall health.

Why include probiotics in your daily diet?

Probiotics are more than just a supplement for gut health—they're an ally for overall well-being. The beneficial effects of probiotics on the gut ^2,4 occurs through:

• Strengthening the intestinal epithelial barrier, protecting against bacteria, viruses, toxins and other harmful agents;
• Promotion of adhesion of beneficial microorganisms to the intestinal mucosa;
• Inhibition of pathogen adhesion, helping to prevent infections;
• Regulation of the immune system and production of antimicrobial compounds, such as bacteriocins;
• Production of short-chain fatty acids, from the fermentation of fibers, which bring numerous health benefits.

In the context of metabolic health and anti-aging, probiotics still represent a promising strategy to mitigate chronic diseases and promote longevity ³ .

How to consume probiotics

To reap the benefits of probiotics, there are two main ways to incorporate them into your daily diet: through dietary supplements or by consuming fermented foods.

Probiotic supplements are the best way to ensure you're consuming accurate, therapeutic amounts. However, fermented foods are a great option. These products are obtained through the action of live microorganisms, in a process that not only preserves the food but also enhances its health benefits ^.

As mentioned, fermentation is an ancient technique used since ancient times to promote good digestion, preserve food, and increase its nutritional value. ⁵ The bacteria present in fermented foods increase levels of vitamins B, C, and K and help neutralize harmful nutrients such as phytic acid and protein inhibitors. ⁵

Fermented foods: options to include in your diet

If you want to introduce probiotics into your diet, here are some suggestions:

Yogurt and cheese : These dairy products are the most common foods on this list, and it's easy to forget that they're obtained through bacterial fermentation of milk (cow's, goat's, sheep's, and others). Blue cheeses and aged cheeses are particularly rich in probiotics. Versatile and tasty, you can include them in snacks, as a source of protein, or use them in a variety of recipes.

Kefir : Originating in the Caucasus and Turkey, this fermented milk drink is a superfood, packed with beneficial bacteria and yeast. If its intense flavor is off-putting, try combining kefir with fruit in smoothies for a refreshing and nutritious option.

Kombucha : This fermented tea is made from yeast, sugar, and black or green tea. You can drink kombucha throughout the day or with a meal, and homemade kombucha is becoming increasingly popular.

Tempeh, Natto, and Miso : Traditional Japanese foods, they have one thing in common: they're made from fermented soybeans. Besides being delicious, they're rich in nutrients and probiotics, making them great for adding an Asian touch to your meals.

Sauerkraut : finely chopped raw cabbage fermented with various lactic acid bacteria. Also popular in its Korean version, kimchi. They make excellent accompaniments to main courses.

Pickles : cucumbers preserved in a water and salt solution (brine), left to ferment with their naturally occurring bacteria. They are a light, low-calorie option rich in vitamin K, essential for blood clotting. You can use them as an appetizer, in salads, wraps, tortillas, or as a side dish.

Probiotics have an impressive impact on gut health, playing an essential role in balancing the microbiota and promoting ^overall well-being. However, it's important to remember that the effectiveness of probiotics can vary from person to person, as each microbiota is unique. Therefore, personalizing probiotic use, whether through diet or supplementation, should be carefully considered to meet your body's specific needs. The key is to consult a nutritionist and define the best strategy to optimize the benefits for gut health.

If you enjoyed learning more about probiotics and their role in the gut, read other content we've prepared for you on the Bioself blog! There, you'll find information on health and well-being, and even some recipes to try at home. Enjoy.