Living microorganisms make up your gut flora. With probiotics, good bacteria gain the upper hand in your gut and thus eliminate pathogenic germs. But what do you need to consider when buying probiotics? Find out here.
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What are probiotics?
Probiotics are living, non-pathogenic microorganisms that are ingested through food or food supplements. They then reach your gut and strengthen the existing gut flora. There, they exert beneficial effects on the entire human body:
Probiotics...
- ...influence the composition of bacteria in the gut. They thus contribute to a normalization of digestion and can prevent diarrhea as well as constipation.
- ...help the gut quickly stabilize again after antibiotic therapy
- ...have a positive effect on the immune system.
- ...can alleviate symptoms of lactose intolerance.
- ...could have many other beneficial effects that have not yet been clearly proven. For example, an influence on the psyche is discussed. Scientifically, this connection is called the "gut-brain axis".
However, for this to happen, probiotics must be ingested in sufficient quantities and be able to survive the digestive process. Probiotics must always be administered in active, i.e., living, form.
Prebiotics, Probiotics, and Synbiotics: What's the difference?
In addition to probiotics, there are also prebiotics. These are mostly indigestible food components that serve as food for gut bacteria. You can get these through a fiber-rich diet or by supplementing with additional products. Beneficial bacterial strains can thus multiply more easily and displace harmful pathogens.
If both living microorganisms and food for them are present together in one product, this is called a synbiotic. As a result, an ideal combination for a healthy gut flora is created.
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Buying probiotics: What should you consider?
Numerous probiotic products are available for purchase on the market. From enriched foods like yogurt to food supplements as capsules or powder. However, the bacteria can only reach the gut and exert their health-promoting effects under certain conditions.
1. Pay attention to the right bacteria when buying probiotics
A healthy gut flora is complex, meaning it consists of many different bacteria. If you want to buy a probiotic, you should take a close look at the bacterial strains it contains. Probiotic products can contain the following bacterial cultures:
- Lactobacillus
- Bifidobacterium
- Escherichia
- Enterococcus
- Bacillus
For example, it is known that Bifidobacterium bifidum can ferment lactose in the gut. The resulting metabolic products thus make life difficult for other pathogenic germs.
2. The right amount makes the difference
When buying probiotics, you should also pay attention to the amount of bacteria contained. This is because the living microorganisms must survive the acidic stomach and small intestine in sufficient numbers to be able to colonize the large intestine. In a food supplement product, this is indicated by colony-forming units (CFU). For a beneficial effect, the dosage should be at least 10*7-10 CFU.
3. Buying probiotics: Creating ideal conditions for bacteria
Bacteria need food sources to multiply optimally. For this reason, you should also consume fiber-rich food together with the product. Alternatively, you can use a synbiotic, which already contains the food for your gut bacteria.
4. Quality features when buying probiotics: sustainable, vegan and without additives
For more and more people, the origin and production of food play an important role. If you usually eat a vegan diet, there are also food supplements that are certified with a V-Label. Environmentally friendly packaging with recyclable materials is also possible for probiotics.
When buying probiotics, it's worth checking the other ingredients. Are there any additives or food components that you don't tolerate?
5. Buying probiotics: The correct use
Probiotics only show their positive effect if they are used correctly. Unfortunately, it is pointless to take a capsule or powder only occasionally. The health effects only take effect if you take the food supplement regularly over a longer period.
Tip: Schedule the probiotic into your morning routine. Then you can't forget it.
Some products contain freeze-dried bacteria as a powder. They must be reactivated. To do this, stir the powder into liquid. Water, milk or cooled tea are ideal. Note the reactivation time of about 2 minutes. You should also store the purchased probiotics below 40 °C, otherwise the bacteria can become ineffective.
Certain foods can damage the ingested probiotic. Therefore, avoid coffee, alcohol or foods with an acidic pH value for about 30 minutes. Antibiotics also destroy the bacteria, so they should always be taken several hours apart.
Incidentally, it is particularly useful to buy additional probiotics when undergoing antibiotic therapy, as this prevents damage to the gut flora.
Conclusion: Buying probiotics
By purchasing a probiotic powder or capsules, you are doing something good for your health and gut flora. Take a close look at the various food supplements. Choose a product with the right bacteria for you and a high number of colony-forming units. Also pay attention to other ingredients, labels, production in Germany and packaging materials. Once the probiotic has been purchased, you should use and store it correctly. With these tips, nothing stands in the way of your healthy gut.
All our articles are written by nutritionists and checked by experts for content quality.
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