Probiotics: Gut-Friendly Allies or Overhyped Foes?

WORDS MARAM T.M. BESAISO & DR SHANTHI KRISHNASAMY

FEATURED EXPERTS

MARAM T.M. BESAISO
Master’s Student in Clinical Nutrition
Faculty of Health Sciences
Universiti Kebangsaan Malaysia
DR SHANTHI KRISHNASAMY
Senior Lecturer and Coordinator of the Master of Clinical Nutrition Dietetics Programme
Universiti Kebangsaan Malaysia

Probiotics are living organisms that confer health advantages when ingested or used on the body and can be discovered in various sources.

These include fermented foods like yoghurt, as well as dietary supplements.

While some may think that probiotics are only beneficial for gut health or specific conditions like diarrhoea, the research delves deeper to reveal that they are crucial for our overall well-being, extending from gut health to the immune system and beyond.

THE BENEFITS OF PROBIOTICS
  • Eases digestion by breaking down complex carbohydrates, dietary fibres, and certain sugars that our bodies can’t digest on their own.
  • Produce short-chain fatty acids (SCFAs) that nourish gut cells and contribute to overall gut health.
  • Compete with harmful bacteria, thus preventing these harmful bacteria from causing digestive issues like diarrhoea, constipation, irritable bowel syndrome, and inflammatory bowel diseases.
  • Contribute to immunity and may have anti-cancer properties.
  • There is growing evidence that probiotics positively impact eczema management in children and reduce the risk of urinary tract infections, particularly among women.

However, ongoing research continues to explore their effects, especially in healthy individuals, and further investigation is needed to provide a clearer understanding.

IF YOU ARE INTERESTING IN TAKING PROBIOTICS, HERE IS HOW YOU CAN CHOOSE THE RIGHT ONE FOR YOU

The market for probiotic supplements has expanded significantly, offering various forms such as tablets, pills, chewable gummies, liquids, powders, and fortified foods. These options cater to different age groups and vary in price and claimed health benefits.

According to pharmacists, the powder form is popular due to its ease of consumption as it can be easily mixed with food.

When planning to purchase probiotics, consider the following factors:

Look at the CFU

Ensure that it contains living and active microorganisms. The potency of probiotics is measured in colony-forming units (CFU), and a higher CFU count often indicates a more potent product.

Consider the Type of Probiotic Strains Present

Various probiotic strains are like a squad of superheroes, each with unique power to tackle different health issues.

Mixing and matching probiotics, especially Lactobacilli and Bifidobacteria, can be the secret weapon against eczema in tiny tots. In addition, when calming down inflammation in urinary tract infections, trust Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14 to save the day. (Anukam et al .2009).

Remember, there’s no one-size-fits-all hero here. Every health concern might need its special probiotic warrior or a dream team. So, grab your cape and give these friendly bacteria a whirl for 12 weeks to see if they’re your perfect sidekicks.

Probiotics in Foods May be a More Affordable Option 

Probiotic supplements can be expensive.

Those on a tight budget can still obtain probiotics through natural sources. Consider incorporating yoghurt, kefir, sauerkraut, miso, sourdough bread, kimchi, tempeh, kombucha and pickles into your diet.

DON’T JUST RELY ON SUPPLEMENTATION, HOWEVER!

The debate over whether to obtain probiotics from food or supplements remains controversial.

Some argue that a healthy, balanced diet rich in probiotic foods is sufficient for most individuals. To support the growth of beneficial gut bacteria, consider consuming foods that promote their proliferation.

However, while incorporating these nutritious whole foods into your diet is beneficial, they should not be seen as a cure-all for all health conditions.

Last but not least, a holistic approach to health, including a balanced diet and lifestyle modifications, should be your primary focus.

References:

  1. Anukam, K. C., Hayes, K., Summers, K., & Reid, G. (2009). Probiotic Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14 may help downregulate TNF-Alpha, IL-6, IL-8, IL-10 and IL-12 (p70) in the neurogenic bladder of spinal cord injured patient with urinary tract infections: a two-case study. Advances in urology, 2009, 680363. https://doi.org/10.1155/2009/680363
  2. Garzon Mora, N., & Jaramillo, A. P. (2024). Effectiveness of probiotics in patients with constipation: A systematic review and meta-analysis. Cureus, 16(1), e52013. https://doi.org/10.7759/cureus.52013
  3. Hemarajata, P., & Versalovic, J. (2013). Effects of probiotics on gut microbiota: mechanisms of intestinal immunomodulation and neuromodulation. Therapeutic advances in gastroenterology, 6(1), 39–51. https://doi.org/10.1177/1756283X12459294
  4. McFarland, L. V., & Goh, S. (2019). Are probiotics and prebiotics effective in the prevention of travellers’ diarrhea: A systematic review and meta-analysis. Travel medicine and infectious disease, 27, 11–19. https://doi.org/10.1016/j.tmaid.2018.09.007
  5. Tsai, Y. T., Cheng, P. C., & Pan, T. M. (2012). The immunomodulatory effects of lactic acid bacteria for improving immune functions and benefits. Applied microbiology and biotechnology, 96(4), 853–862. https://doi.org/10.1007/s00253-012-4407-3
  6. Vasant, D. H., Paine, P. A., Black, C. J., Houghton, L. A., Everitt, H. A., Corsetti, M., Agrawal, A., Aziz, I., Farmer, A. D., Eugenicos, M. P., Moss-Morris, R., Yiannakou, Y., & Ford, A. C. (2021). British Society of Gastroenterology guidelines on the management of irritable bowel syndrome. Gut, 70(7), 1214–1240. https://doi.org/10.1136/gutjnl-2021-324598
  7. Zuccotti, G., Meneghin, F., Aceti, A., Barone, G., Callegari, M. L., Di Mauro, A., Fantini, M. P., Gori, D., Indrio, F., Maggio, L., Morelli, L., Corvaglia, L., & Italian Society of Neonatology (2015). Probiotics for prevention of atopic diseases in infants: systematic review and meta-analysis. Allergy, 70(11), 1356–1371. https://doi.org/10.1111/all.12700

Good Food, Good Mood: The Science Behind Nutrition and Mental Health

WORDS LEE JIE YEE & DR HASLINA ABDUL HAMID

FEATURED EXPERTS
LEE JIE YEE
Dietitian and Student of Master’s in Clinical Nutrition
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)
DR HASLINA ABDUL HAMID
Lecturer & Registered Dietitian and Nutritionist
Dietetics Programme
Centre for Community Health Studies (ReaCH)
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)
DO YOU KNOW?

Your brain is always working hard 24/7.

It takes charge of almost every daily activity—your movement, body temperature, hunger, memory, and thoughts.

It can also affect your moods, emotions, and eventually your mental health.

HOW YOUR FOOD INTAKE CAN AFFECT YOUR MOODS & BRAIN 

Choosing the right food is important not only for physical health, as what the common nutrition research shows, but also for your mind.

Well-balanced, nutritious foods help your bodies (and brains) to function well

As a matter of fact, the brain accounts for about 20% of your total daily energy requirements. From macronutrients (carbohydrates, proteins, and fats) to micronutrients (the vitamins and minerals), all of these play a role in brain health and function.

A healthy diet promotes a healthy gut, which communicates with the brain through what is known as the gut-brain axis

In our gut, billions of microbiota profoundly affect this gut-brain relationship.

Don’t underestimate these tiny little organisms, as they take charge of producing mood-regulating chemical substances, namely serotonin and dopamine.

Serotonin and dopamine, our body’s natural ‘feel-good’ neurotransmitters, help us to regulate emotions, sleep, and appetite. They are connected to our brain’s reward system and help to produce a happy sensation.

Since more than 90% of serotonin resides in the gut, taking good care of our stomach with food can transmit a happy signal to our brain.

Too happy isn’t always good, though! Don’t get too carried away with comfort foods

In stress-inducing situations, people tend to reach for comfort foods. However, these foods are usually high in fats and sugars, which makes them addictive. Yes indeed, the sugar is creating a surge of dopamine and a short boost of happiness.

However, other than contributing an exceeding amount of calories, these comfort foods also lacks essential nutrients such as omega-3 and vitamin B fatty acids and vitamin D, which are beneficial for your nervous system that regulates emotions.

Besides, high consumption of these calorie-dense foods might result in obesity, which is known to stimulate proinflammatory status—a plausible way to increase depression risk.
WHAT ARE THE BEST TYPES OF DIET TO IMPROVE YOUR MENTAL WELL-BEING?

Studies found that following a healthy eating pattern is associated with better stress management, improved sleep quality, increased concentration, and better mental well-being in general.

However, an emerging field of research known as nutrition psychiatry looks into a more specific relationship between diet and mental health. A few types of diet have been identified to be likely helpful for mental well-being.

Mediterranean diet
  • The Mediterranean diet emphasizes fruits, vegetables, whole grains, nuts, legumes, and healthy fats (such as olive oil) while limiting dairy products, red meat, alcohol, and processed foods.
  • The reason why the Mediterranean diet is beneficial to mental health could be due to its anti-inflammatory effects of the food components and the high content of antioxidants.
  • This diet might be relatively helpful in reducing the risk of depression as well as improving cognitive function.
  • If you are already dealing with depression, the depressive symptoms might reduce over time while preventing its remission.
  • The Mediterranean diet is also rich in selenium, tryptophan, omega-3, and vitamin D, which can help to improve sleep quality.
DASH diet
  • The DASH diet is a dietary approach that initially was designed to reduce blood pressure.
  • Same as the Mediterranean diet, the DASH diet is also rich in whole grains, vegetables, fruits, and other low-fat products such as fish, poultry, and beans. Try to limit high saturated fat food such as fatty meat and tropical oil.
  • The DASH diet emphasizes choosing food that is high in protein, fiber, potassium, calcium, and magnesium while cutting down those high in saturated fats and sodium.
  • Following a DASH diet could help to reduce symptoms of depression, anxiety, and stress. Additionally, nutrients that can be found in the DASH diet, such as vitamin B, omega-3 fatty acids, and antioxidants, are linked to brain function and mental well-being.
MIND diet
  • The MIND diet is the combination of Mediterranean diet and DASH diet, which also emphasizes the intake of natural plant-based foods and limits on animal and high-fat food.
  • However, leafy green vegetables and berries are exclusively focused.
  • Similar to the Mediterranean diet and DASH diet, the MIND diet could be helpful in reducing depression risk and psychological distress due to its high concentration of antioxidants.

Psychological stress and eating habits are closely related. It doesn’t matter which diet plan you want to choose, the key is to eat a healthy and balanced diet in appropriate portion sizes.

However, bear in mind that nutrition is just one factor among many that could impact mental health. Don’t just rely on changing your diet—you should seek advice from a mental health professional for personalized treatment for your mental issues.