Probiotic: benefits, when to take it, side effects?

Definition: what are probiotics?

Probiotics are bacteria or yeasts (Lactobacillus, Bifidobacterium, Streptococcus, etc.) naturally present in the body. These living micro-organisms participate in different functions: digestion, immunity… Some can be taken in the form of food supplements. The best known are brewer's yeasts or lactic acid bacteria found in yogurts.

What are probiotics used for?

It is in the intestine that everything is played, seat of our intestinal flora. It contains both good and bad bacteria. His good health depends only on the balance between these two. And when the latter are in excess, they are responsible for various health problems: repeated infections, poor digestion, allergies... Consuming probiotics is a good boost to restore this harmony.

When to take probiotics?

Depending on the health problems encountered, probiotics can be an asset.

→ Probiotics for the skin

The skin is colonized by bacteria. When bad bacteria proliferate (due to age, poor hygiene, antibiotic treatments, etc.), they can unbalance the skin microbiota and cause inflammation (redness, irritation, dryness) as well as pathologies such as acne or eczema. Probiotics would even have an anti-aging action by strengthening the skin barrier.

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→ Probiotics for weight loss

The consumption of probiotics can contribute to the anti-kilos building: studies have shown that the microbiota of an overweight person is different from that of a thin person. Balancing your intestinal flora is therefore an asset on the scale. The strain that would make you lose weight: Lactobacillus gasseri. It would have a positive effect on waist circumference and BMI. Finally, the beneficial action of probiotics on stress would calm our cravings for sweets and limit snacking.

→ Probiotics in case of constipation

By colonizing the intestinal flora, probiotics strengthen it and help it in its work of digesting food and regulating transit. Some strains are more effective: this is the case for Bifidobacterium animalis, Lactobacillus delbrueckii bulgaricus and Streptococcus salivarius thermophilus. If they are found in dairy products, they are also available in the form of capsules or sachets in pharmacies and parapharmacies. "The treatment lasts one month, renewable if necessary", specifies Florence Foucaut, dietician.

Probiotics during pregnancy

Because they help digestion and fight transit problems (constipation and diarrhea), two common ailments during pregnancy, probiotics are a great help during the nine months. In addition, according to a New Zealand study published in March 2017 in the "British Journal of Nutrition", the consumption of the Lactobacillus rhamnosus HN001 strain helps regulate blood sugar levels in pregnant women, thus reducing the risk of onset of gestational diabetes. They are completely safe for the developing fetus.

Foods rich in probiotics

Fermented milks and yogurts are excellent sources of probiotics. This is also the case with sauerkraut, brewer's yeast, fermented vegetables, carrots, beets, radishes, peppers as well as sourdough bread and kombucha, a drink.

Side effects

At the start of treatment, taking probiotics can cause some intestinal discomfort such as bloating and gas in some people. In this case, it is advisable to start with small doses, before gradually increasing.

Can you take probiotics all the time?

Probiotics in the form of food supplements can be taken for one month, to be renewed several times a year if necessary. "At the same time, make sure you have a diversified diet, which provides both probiotics and especially prebiotics, substances that nourish probiotics and promote their development" recommends the dietician

Contraindications

None. However, downside. "Each individual has their own microbiota with their own strains of bacteria, it may happen that probiotic supplementation does not always work on an individual", specifies Florence Foucaut.

Thanks to Florence Foucaut, dietician.

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