probiotics Archives

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:

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
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
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
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
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
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
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

WORDS LIYANA TAN ABDULLAH & DR NURUL HUDA RAZALLI

FEATURED EXPERTS

LIYANA TAN ABDULLAH
BSc Applied Chemistry UM
Student of Master Clinical Nutrition
Universiti Kebangsaan Malaysia

DR NURUL HUDA RAZALLI
Senior Lecturer
Dietetic Programme
Centre for Healthy Ageing and Wellness (H-CARE)
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)

GETTING TO KNOW PROBIOTICS BETTER

Probiotics are live bacteria and yeasts that are beneficial for your health, especially your digestive system. Often referred to as ‘good’ or ‘helpful’ bacteria, they help keep your gut healthy.
Probiotics are naturally found in your body, but they can also be ingested through certain foods and supplements.
Probiotic products contain selective, beneficial types of microbes to add to the populations already living in your body.
They are crucial in maintaining a balanced gut microbiota, the community of microorganisms living in the intestines. The human gut is home to trillions of bacteria, a complex ecosystem that plays a vital role in digesting food, synthesizing nutrients, and defending against pathogens. Probiotics contribute to this ecosystem by enhancing its function and restoring its natural balance when it has been disrupted.
Some studies suggest that certain probiotics may aid in weight loss by influencing metabolism and fat storage.

PROBIOTIC PRODUCTS IN THE MARKET

Many probiotics are oral supplements designed to be ingested into your gastrointestinal tract.
Others are topical products that you can apply to your skin or to the mucous membranes inside your body cavities, like your nose or genitals. These are all places where beneficial microbes commonly live.
You can also obtain probiotics from your natural food. Yes, tempeh, yogurt, kefir, kimchi, sourdough bread, and other usually fermented foods are probiotic-rich.

THE LINK BETWEEN PROBIOTICS & OBESITY

Variation in the composition of the gut microbiota results in health deterioration due to the mechanisms they employ to maintain appropriate homeostasis, including immune system modification, metabolic signaling, endocrine signaling, neuronal signaling, and epigenetics.

The condition is closely linked to various metabolic disorders, including elevated cholesterol levels, type 2 diabetes, heart and vascular diseases, and osteoporosis.

Consequently, addressing obesity through prevention and treatment is crucial, more so with the integration of innovative scientific approaches and technologies like artificial intelligence.

Probiotics, regarded by the WHO and FAO in 2002 as beneficial live microorganisms that confer health benefits when consumed in adequate amounts, are a testament to this.

They positively affect the host by establishing themselves within the human body and altering the microbial composition at specific sites. By modulating the mucosal and systemic immune functions or adjusting the intestinal microbiota balance, they facilitate nutrient absorption and intestinal health, offering health-promoting effects whether as single or mixed microorganisms with a defined composition.

The connection between gut health and obesity has become a focal point of modern medical research. Studies suggest that the composition of gut microbiota in obese individuals differs significantly from that of healthy individuals, indicating a potential link between gut microbes and obesity.

Probiotics interact with the host through pattern recognition receptors in intestinal cells, such as Toll-like receptors, and these can play multiple roles in the individual’s body.

The mechanisms of action of probiotics associated with obesity control may be modulation of endogenous microbiota functions that affect interaction with the host, competitive exclusion of pathogens, improved epithelial barrier function and other innate immune responses, modulation of fat absorption and excretion, reduced endotoxemia and inflammation, and modulation of numerous genes involved in hepatic lipogenesis or lipolysis in adipose tissue.

Gut Microbiota and Body Weight Regulation

Research shows that certain strains of gut bacteria are more prevalent in individuals who are obese compared to those who are not. These bacteria may influence weight by affecting the body’s metabolism, increasing energy extraction from food, and altering the way fat is stored in the body.

Probiotics and Weight Loss

Research indicates that specific probiotic strains could be effective for weight loss in obese individuals.

Some studies have found that introducing specific probiotic strains such as Hafnia alvei can help reduce body weight and body mass index (BMI) in obese individuals.

Probiotics may aid weight loss by improving the balance of the gut microbiota, reducing inflammation, and influencing hormones and proteins related to appetite and fat storage.

Prebiotics and Synergistic Effects

Prebiotics, non-digestible fibers that feed beneficial gut bacteria, can also play a role in managing obesity. When combined with probiotics, prebiotics can enhance the growth and activity of healthy gut bacteria, leading to improved gut health and potentially contributing to weight loss.

HOW CAN OUR GUT MICROBIOTA BECOME UNBALANCED?

External Factors

Diet, drug intake, and lifestyle habits—smoking, alcohol intake, and disrupted sleeping habits—which can easily influence the bacterial communities in the gut.

Bacterial Metabolites from the Gut

These metabolites, such as SCFAs, gamma-aminobutyric acid (GABA), and tryptophan, have a substantial influence on the regulation of the gut-brain axis.

For example, even a short-term (5-days) consumption of diets composed entirely of animal or plant products alters the microbial community structure, affecting microbial gene expression among individuals.

Fermentable dietary fibre, prebiotics, and probiotic-based diets contribute to the proliferation of SCFA-producing bacteria, which might influence gut-brain communication and brain function directly or indirectly through immune, endocrine, vagal, and other humoral pathways.

THE CHALLENGES IN USING DIET AS A MEANS TO ACHIEVE & MAINTAIN BALANCED GUT MICROBIOTA

Firstly, individual variability plays a significant role. The gut microbiota is highly personal and can be influenced by genetics, age, diet, lifestyle, and even antibiotic use.

This variability means that what works for one person may not work for another, making personalized nutrition and probiotic supplementation strategies necessary.

Furthermore, modern lifestyles and diets often work against the maintenance of a healthy gut microbiota. Processed foods, high sugar consumption, and the overuse of antibiotics can disrupt the delicate balance of gut bacteria, making it difficult to restore or maintain a healthy gut environment.

Additionally, stress and lack of sleep can also negatively affect gut health, adding another layer of complexity to managing gut microbiota.

Lastly, the current regulatory environment regarding probiotics and dietary supplements can be a challenge for consumers. The market is flooded with products claiming to support gut health, but not all of these products are effective or safe. The lack of stringent regulation and standardized testing protocols makes it challenging for individuals to make informed choices about the probiotics and prebiotics they choose to incorporate into their diets.

WHAT CAN WE DO TO MAINTAIN A HEALTHY GUT MICROBIOTA?

Beyond diet and supplementation, holistic approaches that encompass emotional well-being and physical activities play a crucial role in maintaining a balanced gut microbiota.

Healthy Food and Physical Activities

Use the Malaysian Healthy Plate as simple yet effective guide to help you balance your meals on a 10-inch plate.

Imagine dividing your plate into 4 parts.

One quarter is dedicated to carbohydrates like rice, noodles, bread, grains, or tubers, ensuring you have the energy to power through your day.
The next quarter is reserved for proteins such as fish, poultry, meat, or legumes, supporting muscle repair and growth.
The remaining half is where colourful vegetables and fruits come in, flooding your body with essential vitamins, minerals, and fiber.

Healthy Emotional Well-being

Practice activites that promote emotional well-being, such as mindfulness, meditation, adequate sleep, and stress management techniques.

Through a comprehensive approach that includes healthy eating, exercise, and stress reduction, individuals can support their gut microbiota’s balance, thereby enhancing their overall health and well-being.