Probiotics for Gut Health: What Are They and How Do They Work?

You have probably heard the word probiotics everywhere lately. They are found in some types of yoghurt, fermented foods, drinks and supplements, and also feature prominently in health and wellness conversations online.

But what are they? Do you need a supplement to get enough probiotics for gut health? What happens when these tiny microorganisms reach your gut?

The answers are more interesting than the “good bacteria” explanation you might have heard.

What Are Probiotics?

Probiotics are live microorganisms that provide a health benefit when consumed or otherwise administered in adequate amounts. They can include certain types of bacteria and yeasts, and their effects depend on the particular microorganism and strain involved. 

The word “probiotic” is often used casually to describe any food containing beneficial bacteria. Scientifically, however, there is an important distinction. A microorganism needs evidence of a health benefit to be properly described as a probiotic. Simply being alive or being found in the gut does not automatically make a microorganism a probiotic. 

Where Do They Come From?

They can be found in some foods and drinks, as well as in dietary supplements. Certain yoghurts, for example, contain specific probiotic microorganisms, while some supplements are formulated around particular strains. You may also encounter probiotics in conversations about fermented foods such as kimchi, sauerkraut and kombucha. 

How Do They Work?

Probiotics don’t all work in exactly the same way. Different microorganisms and strains can interact with the gut in different ways:

• Interacting with other microorganisms: Probiotic microorganisms can interact with the microbes already present in the gut. They may influence the microbial community through competition, cooperation and the substances they produce as they grow. In some cases, these interactions can make it more difficult for certain undesirable microorganisms to establish themselves.
• Competing with other microbes: Some strains compete with other microorganisms for nutrients or for places to attach to the intestinal lining. If two microorganisms need the same resources or attachment sites, having one occupy them can make it harder for another to establish itself. This is one way they may help limit the ability of some potentially harmful microorganisms to colonise the gut.
• Producing substances: Certain probiotic microorganisms produce substances such as lactic acid and other organic acids as they grow and metabolise food components. These substances can lower the pH of their surroundings, creating conditions that are less favourable for some microorganisms. Some can also produce other antimicrobial substances that can inhibit the growth of particular microbes.
• Interacting with the intestinal lining: Research suggests that certain strains may influence mucus production and proteins that help maintain the connections between intestinal cells. These mechanisms might regulate the gut’s physical barrier, which helps determine what passes between the digestive tract and the rest of the body.
• Interacting with the immune system: The gut is closely connected to the immune system, and some probiotic strains can interact with intestinal and immune cells. These interactions can influence immune signalling and the production of molecules involved in the body’s immune response.

These effects can depend on the particular microorganism or strain, the amount consumed, how long it is consumed and the individual taking it. 

Probiotic Foods Compared to Probiotic Supplements

Adding live cultures to your daily routine can happen through whole foods or supplements. Understanding the differences helps you choose the best fit for your lifestyle.

The Value of Fermented Foods

Fermented foods are a traditional way of incorporating foods containing live microorganisms into the diet. During fermentation, wild or introduced cultures transform raw ingredients, creating compounds such as organic acids and changing the food’s flavor and texture. Examples of nutrient-dense fermented options include:

• Kombucha: A fermented tea that contains organic acids and may contain live microorganisms when unpasteurised.
• Sauerkraut and Kimchi: These fermented foods also contain dietary fibre and other nutrients, depending on the ingredients used.
• Traditional Fermented Milk and Yogurt: Cultured dairy or plant milks containing lactic acid bacteria.
• Fermented Porridges: Traditional grain preparations made from millet or sorghum.

Some fermented foods also contain dietary fibre and other compounds that can contribute to a varied, gut-friendly diet.

Understanding Probiotic Supplements

Probiotic supplements deliver concentrated strains of specific bacteria in capsule or powder form. They are formulated to deliver particular microorganisms, often at specified doses. 

Practical Habits to Support Your Microflora

Support your gut microbiome with consistent daily choices rather than drastic, short-term diets:

• Eat a Wide Variety of Plants: Different types of fibre provide different food sources for the microorganisms living in your gut. Include sweet potatoes, bananas, oats, legumes, onions and garlic in your weekly shopping list.
• Add Fermented Foods to Your Diet: At Gut Feast Kenya, we make naturally fermented foods including kombucha, kimchi and sauerkraut. Our ferments are easy to enjoy alongside the foods you already love. They have no additives, and are delicious, practical and something you genuinely look forward to having.
• Stay hydrated: Adequate fluid intake is important for digestion.
• Limit highly processed foods: A varied diet rich in minimally processed plant foods provides a broader range of dietary fibres and other compounds for the gut microbiome to interact with.

Building a Gut-Friendly Diet

Probiotics are only one piece of the bigger picture. Your existing gut microbiome is influenced by many factors, including diet, lifestyle and medications. A varied diet containing fibre-rich plant foods gives the microorganisms already living in your gut a range of food components to work with.

Fermented foods can be another part of that variety. You might enjoy them alongside meals, use them as a topping or side dish, or have a fermented drink as part of your routine.

We make it easy to add something different to your everyday meals while enjoying the flavour and tradition of fermentation. Shop our naturally fermented foods online or talk to us to learn more about our products and how you can enjoy them as part of your everyday diet.

Frequently Asked Questions

What Are Probiotics?

Probiotics are live microorganisms that can provide a health benefit when consumed in adequate amounts. Their effects depend on the specific microorganism or strain and the person consuming it. 

Are Fermented Foods Probiotics?

Not always, but they can be. Fermented foods are made using microorganisms and may contain live cultures when consumed. A fermented food can contain probiotic microorganisms if those microorganisms meet the scientific criteria for probiotics, including having evidence of a health benefit when consumed in adequate amounts. 

What Foods Contain Probiotics?

Some types of yoghurt and other foods may contain specific probiotics. Fermented foods such as kimchi, sauerkraut and kombucha can also contain live microorganisms. 

Are Probiotic Supplements Necessary?

Not necessarily. Probiotic supplements are one way to consume specific microorganisms, but they are not essential for everyone. Their potential benefits depend on the particular strain and the reason for taking them. 

Can Probiotics Help With Digestive Problems?

Research has linked some specific probiotics to reducing certain digestive issues, but the evidence varies considerably depending on the condition and the strain being used. Probiotics should not be treated as a universal solution for digestive symptoms.