The Role of Probiotics and How to Pick The Right One
Dec 12, 2021
Today we're going to talk about probiotics! I know a lot of people have questions and this is a really important topic at this time of year because we all want to optimize our immune systems. What most people don't realize is that about 70-80% of our immune cells live right inside our digestive tract. Our gut health is therefore very tightly linked to our immune health!
Now when we say probiotics, what that literally means is “pro life”. These are healthy bacteria that live in our digestive system. They are needed to help break down food and also to produce certain types of vitamins.
In a healthy gut, there's always a balance between “good guys and bad guys”. We need to make sure we have enough “good guys”. When there's an imbalance, it can lead to different types of digestive issues. This can even cause other health issues which we continue to identify in research studies, more and more often. This is why we really want to make sure our digestive system is optimized.
"Well if I eat yogurt once in a while then I’m good, right?"
People ask me this all the time. First of all, when we're talking about yogurt, most people are talking about typical commercial flavoured yogurt with approximately 20g of sugar per serving (boo!). When I'm talking about yogurt, I am referring to the plain, no sugar added, organic or grass fed varieties. These are very different because they contain 5-6g vs 20g (the small amount of sugar is the naturally occurring lactose).
Here's how I think about the probiotics in yogurt: You get a couple of different strains that are naturally occurring in a container costing around $4-5. You would have about 1 billion probiotics per serving which comes out to about $1 per serving. If you're consuming yogurt for the probiotic benefits, I'll give you some better options (from an economics point of view).
Option#1
A great non capsule form, would be something like fermented coconut milk. We love the local company The Cultured Coconut! This product has way more probiotics/serving than yogurt and also contains 40 different strains (the yogurt only has two or three). Cultured Coconut milk is about $0.35 per serving and the serving size is a teaspoon/day. You can take it on its own or add it to things like smoothies. This is also a great product for those that are sensitive to dairy products.
Strains are important since they can help create better diversity in the gut which can lead to better gut health. Scientists are continually doing studies on different health conditions using different strains of probiotics with incredible results. Some strains help with constipation and motility while others can help with things like mood disorders and depression (this is the newly discovered link between the gut and the brain).
Option #2
You can also take probiotics in capsule form. Most of these will be in the fridge at the grocery store or health food store to help them last longer. Typically, when you look for a brand they're going to have what's called multiple strains. So there might be 10 or 11 strains and it might contain 10-15 billion probiotics per capsule. To compare, it has 10-15 billion probiotics at $0.50/serving versus the yogurt at $1/serving which usually has about 1 billion probiotics. So you get 10 times more for half the price.
There are so many brands available now in this competitive market but quality definitely matters or you are wasting your time and money. Look for reputable brands that guarantee live organisms in their products. What I tell my patients, is that if you do have a digestive issue like bloating or if your bowel movements are irregular, you should go to the health food store (like our favourite local Parks Health Shop) or check with your health practitioner and see what product would be the best fit for your needs.
We love answering these types of questions and have now accumulated a library full of simple, educational videos to help you navigate all your health related questions. They are organized into our new monthly membership program called the Longevity Academy. Try it out today and get on track with your health! www.drjasonplotsky.com/longevityacademy