Probiotics - What’s all the fuss about?
Many people these days are talking about our gut microbiome and the effect it is having on our health. We thought we would take the opportunity to explain a bit about probiotics and prebiotics and where they might help you, and your children with some common illnesses and discomforts.
Probiotics
Probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”. (WHO, 2001).
Through an abundance of research, a range of possible health benefits have been found with certain strains of probiotics. These health benefits include:
Help your immune system function properly
Assist in digestion
Reduce the impact of harmful microorganisms
Produce vitamins and help with nutrient absorption
Certain probiotics may also be able to:
Reduce antibiotics associated diarrhoea
Manage digestive discomforts
Reduce colic and eczema in infants
Treat infectious diarrhoea
Manage vaginal infections
ISAPP (International Scientific Association for Probiotics and Prebiotics)
Which probiotics have what benefit?
Lactobacillus rhamnosus GG (LGG)
May reduce the duration of antibiotic associated diarrhoea
May reduce the frequency of ear infections (and the need for antibiotics with these infections) in children in daycare settings
Saccharomyces boulardii
May reduce the duration of antibiotic associated diarrhoea
Lactobacillus reuteri DSM 17938
May reduce the episodes of diarrhoea of children in child care settings as well as the duration of diarrhoeal episodes
May reduce crying time in breastfed infants with colic
Prebiotics
Unlike probiotics, which are live organisms taken as a pill or powder, prebiotics are dietary fibres that selectively feed the good bugs already present in your intestine.
Some of the health benefits of prebiotics include:
Improve the regularity of bowel motions
Support your body’s natural immune defences
Improve mineral absorption
Help with appetite and feelings of fullness
Where can I find prebiotics?
For good health, aim to have at least 5g of prebiotics in your diet every day. Including whole grains, fruit, vegetables and other fibre-rich foods in your diet such as legumes, nuts and seeds will help achieve this, but it may also be necessary to take a prebiotic supplement in order to ensure this daily dose.
The word ‘prebiotic’ is rarely written on a label. Some of the ingredient names to look out for include:
Galacto-oligosaccharides (GOS)
Fructo-oligosaccharides (FOS)
Oligofructose (OF)
Chicory fiber
Inulin
So what does all of this mean?
Not all probiotics are the same. Different probiotics are only useful for certain conditions.
A product with more strains of probiotics is not necessarily better than one with fewer strains, if those fewer strains have been shown to be helpful for what you need them for
Taking probiotics in higher doses than what is recommended will not necessarily result in a greater benefit to you
Try to ensure that your family diet includes a range of wholegrains, fruits, vegetables and legumes
A prebiotic supplement can be a useful way to ensure you are feeding all of the good bugs in your intestines!