What is the microbiota? What are the signs of an unbalanced microbiota? What is a probiotic? Andréanne Martin demystifies the microbiota, probiotics, and everything you need to know to maintain good digestive health!

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Understanding the Effects of Probiotics on the Intestinal Microbiota

It’s no secret, overall health is deeply intertwined with maintaining a diverse and rich microbiota abundant in beneficial bacteria. Today’s medicine undeniably involves simple changes we can make to our lifestyle that shape the role of the microorganisms within us.

Understanding the Microbiota

The intestinal microbiota comprises all microbes residing in our digestive tract. Bacteria, viruses, and yeast gradually establish themselves from birth, or even a bit earlier, during fetal development and vary upon many factors: the mother’s diet, type of delivery, antibiotic use, the child’s environment, aseptic practices, genetics, introduction of first foods, and the presence of pets. The composition of these microorganisms in our digestive tract depend on numerous factors, and fortunately, many of them are modifiable!

Current literature reveals that a microbiota with a rich diversity of beneficial bacteria is associated with optimal health. In other words, we want a majority of superheroes in our intestines and a variety of superpowers!

Recognizing a Disrupted Microbiota

A disrupted microbiota can result from an increase in pathogenic bacteria, a decrease in beneficial bacteria, or reduced bacterial diversity… kind of like like having only engineers in a company occupying all positions.

Given the recognized roles of the microbiota (immune defense, immune system education, digestion, and nutrient absorption), disturbances often manifest as digestive problems (bloating, constipation, diarrhea, food sensitivities) or symptoms indicating chronic inflammation such as arthritis, obesity, cardiovascular diseases, type 2 diabetes, inflammatory bowel diseases, and allergies.

Increasingly, links are being explored between cancers, autoimmune diseases, mental health, and gut health. Some promising studies highlight the potential use of probiotics in anxiety or depression contexts. We eagerly await what clinical studies will reveal in the coming years.

You quickly understand that the microbiota is a cornerstone when discussing overall health.

What is a Probiotic?

Therefore, one might question the use of probiotics and their potential actions on the intestinal microbiota.

Firstly, what is a probiotic? A probiotic consists of live microorganisms that, when present in adequate amounts, can benefit the host’s health. This definition, coming from Health Canada itself, emphasizes that probiotics must positively contribute to the health of the person consuming them.

As we all have a unique microbiota, we must find the right probiotic to alleviate our own symptoms or improve our specific situation.

How does it work? Certain situations (stress, medication, malnutrition, etc.) can disrupt the microbiota, leading to digestive issues, infections, or inflammatory symptoms.

Probiotics don’t colonize or alter the existing microbiota; they assist our bacteria in performing their functions (digestion, immunity, metabolite production, etc.) and help restore the balance between superheroes and villains, to use our previous analogy. They bring about inner peace in times of turmoil, so to speak!

How to Choose the Right Probiotic

Bacteria, yeast, strains, CFUs… let’s demystify it all!

Probiotics can contain various microorganisms which can be bacteria or yeast. Most often, they include bacteria from groups called Lactobacillus and Bifidobacterium or yeast from a group called Saccharomyces. Different organisms equal different effects, and some have multiple uses. The chosen strain is responsible for the associated benefits. The more strains in a probiotic, the broader the range of individuals who can benefit, and the strain choice depends on the symptoms one wants to alleviate.

Each strain has a name consisting of the genus, species, and strain. You will also see the quantity of bacteria or yeast present in CFUs (Colony Forming Units). The important thing is to have the right dose for the symptom you want to improve, with a minimum of one billion. If it’s your first time with probiotics, go gradually. For example, 1 billion, then 12 billion and 20 billion will be better tolerated than 50 billion, which might be more suitable in an antibiotic context.

This is why there are trial formats, to validate if the strains and quantities suit you. Based on the fact that we all have a unique microbiota, Laboratoire Suisse offers numerous formulations. Visit the probiotic section on our website or go to the pharmacy to discover them.

Restoring an Imbalanced Microbiota

Researchers worldwide agree that the microbiota will soon be a therapeutic target for certain diseases. In the meantime, we can provide it with many tools necessary for its functioning. Starting with a diet rich in fiber, colors, and prebiotics: plenty of fruits and vegetables, nuts and seeds, and whole grains. Adding probiotic supplements as needed, being active every day, maintaining adequate sleep hygiene, chewing food well, laughing, and taking time to breathe.

And don’t forget to get outdoors! Here’s to your health!

 

This segment was prepared by:

Andréanne Martin, Health and Nutrition Specialist, and Founder of the Clinique AM – Vos intestins: notre savoir-faire.

 

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Références :

• Rinninella et al. (2023) The role of diet in shaping human gut microbiota. Best Pract Res Clin Gastroenterol Feb-Mar;62-63:101828.
• Kumar et al. (2016) Human gut microbiota and healthy aging: Recent developments and future prospective. Nutr Healthy Aging 27;4, 3-16.
• Lloyd-Price et al. (2016) The healthy human microbiome. Genome Med Apr 27;8(1):51.
• Distrutti et al. (2016) Gut microbiota role in irritable bowel syndrome: New therapeutic strategies. World J Gastroenterol Feb 21;22(7):2219-41.
• Gomaa (2020) Human gut microbiota/microbiome in health and diseases: a review. Antonie Van Leeuwenhoek. Dec;113(12):2019-2040
• Goralczyk-Binkowska et al. (2022) The Microbiota-Gut-Brain Axis in Psychiatric Disorders. Int J Mol Sci Sep 24;23(19):11245.
• Valdes et al. (2018) Role of the gut microbiota in nutrition and health. BMJ Jun 13;361:k2179.
• https://www.canada.ca/fr/sante-canada/services/aliments-nutrition/etiquetage-aliments/allegations-sante/questions-reponses-probiotiques.html#a1