What are probiotics? What benefits do they offer for our gut microbiota and health?
Microbiota, gut flora, probiotics, prebiotics—so many names that sound complicated and easy to get lost in. In this article, we'll explain the essential concepts and highlight the benefits of probiotics for the gut.
What is the gut microbiota?
The gut microbiota is a veritable ecosystem within our body. It is defined as the collection of commensal (and therefore non-pathogenic) microorganisms that live and populate our intestines. These microorganisms include bacteria, viruses, and fungi. There are several types of microbiota, and therefore different ecosystems (skin, mouth, vagina, etc.), and their compositions vary and are specific to each.
The gut microbiota is the largest microbiota by mass, representing nearly 2kg of biomass and harboring 1000 to 100,000 billion microorganisms.
The gut microbiota and our body maintain a symbiotic relationship. It is present from birth and is influenced by the microbiota of our parents, our environment, and our daily diet. In turn, it actively contributes to the proper functioning of our body by improving the digestibility of nutrients that we could not absorb on our own. For example, it transforms dietary fiber into nutrients beneficial to our body. It also produces vitamin K, which is essential for the production of certain elements in our body, such as leucine.
The microbiota varies along the digestive tract
The gut microbiota is not homogeneous throughout the entire intestine. In reality, microorganisms are found all along the digestive tract. They are less numerous in the stomach due to the highly acidic pH there. The largest portion of the microbiota is located in the small intestine, with a progressively increasing biomass towards the colon. The colon (or large intestine) is the richest in microorganisms; it alone can contain 10 trillion bacteria.
What is the role of the gut microbiota?
It's still a rapidly emerging field, but we're beginning to understand our gut microbiota, and in particular the bacteria that compose it, much better. The gut microbiota and our body maintain a symbiotic relationship, beneficial to both. The microbiota plays several roles in various functions.
The gut microbiota uses the nutrients contained in our diet, especially dietary fiber.
By using these nutrients and producing secondary metabolites, the microbiota and the bacteria that compose it participate in digestion:
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They ferment substrates and indigestible food residues.
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They facilitate the assimilation of nutrients by using a variety of enzymes that are lacking in human cells.
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They hydrolyze starch, cellulose, polysaccharides, etc.
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They participate in the synthesis of certain vitamins (K, certain B vitamins) and three essential amino acids: valine, leucine and isoleucine.
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They regulate several metabolic pathways, such as the absorption of fatty acids, calcium, magnesium, etc.
The microbiota also has an impact on the overall functioning of the digestive tract, notably by participating in the development of the blood network and by participating in the modulation of intestinal permeability.
The gut microbiota also plays a role in the proper functioning of the intestinal immune system, which is essential for maintaining the intestinal barrier. From the earliest years of life, the microbiota is necessary for intestinal immunity to learn to differentiate between commensal species and pathogens.
Why is a healthy balance of gut microbiota important?
The gut microbiota is essential for digestion, energy production, and overall health. Studies have shown that imbalances in our gut microbiota can be linked to diseases such as diabetes, obesity, and chronic inflammatory conditions. Therefore, maintaining a healthy and balanced gut microbiota is crucial for preventing these conditions.
The gut microbiota also plays an important role in immunity by fighting pathogenic bacteria that can cause illness and by stimulating our immune system. It also maintains the integrity of our gut by blocking the passage of harmful molecules into our body.
To maintain a healthy gut microbiota and avoid dysbiosis (an imbalance in this area), it's important to maintain a healthy gut microbiota by following a balanced diet rich in fiber and probiotics. Studies have also shown that regularly consuming prebiotics, which nourish the beneficial bacteria in the microbiota, can also contribute to maintaining its health.
Dysbiosis is defined as an imbalance of the gut microbiota. It occurs when the balance between the different proportions of bacteria is disrupted and the proportions of different species vary. These changes in bacterial proportions lead to altered functions and associated disorders.
Dysbiosis is a problem to avoid because it can have consequences for our body. Studies have shown that dysbiosis, which is an imbalance of the gut microbiota, can be linked to certain pathologies and disorders, including:
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An increase in intestinal permeability
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Functional bowel disorders such as irritable bowel syndrome
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Sleep disturbances
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Some psychiatric illnesses
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Metabolic diseases such as obesity and diabetes.
It is therefore important to maintain a healthy and balanced gut microbiota by adopting a healthy and varied diet, rich in fiber and probiotics. Regular consumption of prebiotics can also help nourish the beneficial bacteria in the microbiota. In case of symptoms of dysbiosis, it is recommended to consult a healthcare professional for an accurate diagnosis and appropriate treatment.
What is the difference between microbiota and probiotics?
Probiotics are live microorganisms that, when ingested in sufficient quantities, can benefit our bodies. They consist primarily of bacteria such as bifidobacteria, lactobacilli, and lactococci, as well as yeasts like saccharomycetes. They are found naturally in fermented foods such as yogurt, kefir, and sauerkraut, or in the form of dietary supplements. Consuming them can help improve the composition of our gut microbiota, which plays an important role in our digestive, metabolic, immune, and neurological health.
The microbiota is the collection of microorganisms that have colonized an environment (such as our gut) and participate symbiotically in various bodily functions. The microbiota is a fragile ecosystem that can be disrupted by external factors such as diet or antibiotics.
Do probiotics help in maintaining the gut microbiota?
Reminder: what is a probiotic?
Probiotics have been defined in particular by the WHO: "probiotics are live microorganisms which, when ingested in adequate amounts, confer a health benefit beyond traditional nutritional effects".
The goal of consuming probiotics is to provide beneficial bacteria to our body that will settle in the gut and produce a positive effect.
To be effective, probiotics must be taken regularly, be composed of effective strains and in sufficient numbers (several billion, or ideally several tens of billion per dose).
It is crucial that probiotics are perfectly preserved until they reach the intestines: if they are destroyed by stomach acid, they will be useless. For optimal effectiveness, it is best to consume probiotics packaged in protective capsules that resist stomach acid.
To facilitate their implantation, development and effectiveness, prebiotics can be added along with probiotics.
Probiotics, when of good quality, can help support digestive health and maintain the balance of the intestinal flora.
What is the benefit of probiotics for the gut microbiota?
Probiotics are dietary supplements containing beneficial bacteria. The goal of probiotics is to provide a selection of bacteria that, after multiplying in the gut, will improve the functioning of the gut microbiota. It's important to note that the bacteria in a probiotic supplement are only temporary visitors to the gut and will disappear on their own after a few weeks. Probiotics can be particularly helpful in restoring a gut microbiota disrupted by antibiotic treatment or illness.
Probiotics can be very helpful in cases of gut flora imbalance, as they increase the number of beneficial microorganisms while reducing the population of potentially harmful ones. Some probiotics, in particular, have the ability to reduce the severity and duration of infectious diarrhea, or even prevent it, especially diarrhea that sometimes occurs after taking antibiotics.
What are the health claims made about probiotics?
The term probiotic has recently been authorized in France and its use has been validated by health authorities.
Health authorities have defined probiotics as "live microorganisms which, when consumed in adequate amounts, have a beneficial effect on the host's health by contributing to the balance of the intestinal flora".
It should be noted that the claim regarding probiotics is limited to maintaining a normal gut flora. It is not possible to attribute any strengthening or increase of the gut flora.
In short, it is now officially permitted to say that probiotics support the balance of the intestinal flora .
Take care of your gut microbiota with Phytocea probiotics
At Phytocea , we have developed a high-quality probiotic food supplement: Flore Daily , which you can find in our catalogue .
Flore Daily is a probiotic food supplement containing 11 different strains, including Lactobacillus , Bifidobacterium lactis , and an Enterococcus strain. Flore Daily is among the probiotic supplements with the highest CFU content (50 billion). We have chosen a gastro-resistant vegetable capsule to best protect our probiotics. Flore Daily helps support a healthy balance of gut flora and helps prevent related imbalances.
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FAQ
What is the difference between a probiotic and a prebiotic?
Probiotics are live microorganisms that, when ingested in sufficient quantities, can benefit our body. They consist mainly of bacteria such as bifidobacteria, lactobacilli and lactococci, as well as yeasts such as saccharomycetes.
Prebiotics are molecules that feed the "good" bacteria in our gut. Consuming them therefore contributes to the health of our gut microbiota, and thus to our overall health! Prebiotic molecules are primarily found in fiber-rich foods such as fruits, vegetables, and grains.
What is the best probiotic for the gut?
This is a difficult question to answer precisely, as different strains have different properties. However, it's important to pay attention to their quality and to favor probiotics in a suitable dosage form, such as gastro-resistant capsules, and avoid non-protective forms like gummies, which don't ensure the survival of the bacteria in the stomach. At Phytocea, we prefer well-dosed probiotics with several billion CFU.
What is the best probiotic to restore gut flora?
Probiotics are helpful and contribute to a healthy balance of gut flora, but they are not enough on their own. They need to be combined with appropriate dietary and lifestyle measures.
What foods are rich in probiotics?
These are lacto-fermented foods such as sauerkraut, pickles, yogurt, miso or kefir.
Do probiotics help in maintaining the gut microbiota?
Yes, probiotics, if they are of good quality, contribute to maintaining the balance of the gut microbiota. This claim is now validated by health authorities.
What is the difference between microbiota and probiotics?
As explained above, the microbiota is the collection of microorganisms that have naturally colonized an environment such as the gut and contribute to the proper functioning of the host. Probiotics are microorganisms that are introduced and that have a beneficial effect on the host.
Is there a link between obesity and the gut microbiota?
Undoubtedly yes, it has been shown that people suffering from obesity have intestinal dysbiosis, which plays a role, among other things, in certain inflammatory mechanisms. The cause-and-effect relationship seems complex, since the link could go both ways, creating a kind of vicious circle: dysbiosis could contribute to the development of obesity, and obesity could contribute to the development of dysbiosis.
Do probiotics help with weight loss?
Some clinical studies have shown weight loss with the help of probiotics, but the effects do not always appear to be significant. Therefore, it is difficult to recommend probiotics for weight loss; moreover, there are no authorized health claims for this purpose.
What is the link between microbiota and inflammation?
Inflammation is a natural process essential to immunity. In certain situations, particularly during dysbiosis, pro-inflammatory molecules (lipopolysaccharides or LPS, present on the surface of certain bacteria) originating from the microbiota can enter the body and trigger inflammatory responses in target tissues. It is worth noting that the microbiota plays a role in regulating intestinal permeability. An alteration of the microbiota can lead to an increase in this permeability.
