What Are Probiotics, What Are They Good For, How to Use? Article Series 1

Is our brain truly the one that governs our body? What if we say that our intestines govern our brain? How can an organ that many of us consider insignificant be so influential in our decision-making center?
Recent studies have revealed the existence of a system called the enteric nervous system in our body. According to this, our intestines have an independent system within themselves and are related to other systems. This relationship, through the microbiota, indirectly affects weight gain and muscle development.
What Are Probiotics, What Are They Good For?
Our intestines host a civilization where billions of living beings reside. This civilization is called the microbiota and is inherited from our mother during normal childbirth. Those born through cesarean section have to acquire this inheritance from the delivery room, hospital staff, and the skin of their parents. Just like in humanity, the concepts of good and bad prevail here. The content changes throughout life, and whichever side is in the majority determines the functioning.
Probiotic bacteria are living microorganisms known as 'friendly intestinal bacteria' that provide health benefits when taken in sufficient quantities.
Probiotics are effective on different health conditions based on their characteristics. Generally speaking, when foreign substances enter the digestive system, especially those that can harm the system, these bacteria act as security guards saying, 'Hey! There's no place for you here, get out.'
Friendly intestinal bacteria are nourished by our daily eating habits and dietary fibers. If they go hungry, they start nibbling on us from the inside. Because enemy bacteria take over the region and start nibbling on the mucous layer covering our intestines, disrupting the process. When properly nourished, they work wonders. Briefly touching on their effects:
- Regulate Digestive Health:

• Beneficial for Irritable Bowel Syndrome (IBS).
• Reduce discomforts such as gas, bloating, constipation, and diarrhea.
• Prevent diarrhea resulting from antibiotic use.
• Effective against diseases such as Crohn's and ulcerative colitis.
• Beneficial against Helicobacter pylori infection.

- Effective on Weight Loss:

• Some probiotics can reduce the amount of leptin, the satiety hormone, and help in weight loss.
• Not all probiotics aid in weight loss; some may even contribute to weight gain.

- Reduce the Risk of Metabolic Syndrome and Cardiovascular Diseases:

• Certain probiotics can reduce body mass index (BMI), levels of bad cholesterol, and total cholesterol in individuals with metabolic syndrome.
• Yogurt containing Lactobacillus acidophilus has been shown to decrease blood cholesterol levels by 2-3%.

- Effective on Insulin Sensitivity and Diabetes:

• Some probiotics, like Lactobacillus lactis, behave like insulin and can regulate fasting insulin levels in individuals with type-2 diabetes.

- Increase Vitamin Levels:

• Daily consumption of yogurt containing Lactobacillus acidophilus has significantly improved B12 and B9 levels in children.
• A 9-week intake of Lactobacillus reuteri has increased D vitamin levels by 25%.

- Increase Iron Levels:

• Studies suggest that certain probiotic bacteria can protect against iron deficiency.
• Lactobacillus plantarum increases iron absorption in women, and Bifidobacterium animalis reduces the risk of iron deficiency and anemia.

- Increase Mineral Levels:

• Some probiotics enhance the absorption of minerals such as calcium, phosphorus, zinc, and magnesium.
• Saccharomyces cerevisiae reduces phytate levels, increasing the absorption of iron, zinc, magnesium, and phosphorus.

- Improve Mood and Reduce Depression:

• Probiotics can produce and distribute neuroactive substances such as serotonin and gamma-aminobutyric acid (GABA).
• Some probiotics, including Bifidobacterium bifidum and Lactobacillus acidophilus, have shown to improve cognitive performance and reduce negative thoughts.

- Reduce Inflammatory Conditions:

• A study with a combination of probiotics and prebiotics reduced inflammatory markers in the blood after 6 weeks of use.
• Lactobacillus casei improved natural immune cell activity in healthy elderly individuals.

- May Be Beneficial in Celiac Disease:

• Bifidobacterium breve reduced the production of the pro-inflammatory cytokine TNF-α in children with celiac disease following a gluten-free diet.

- May Be Beneficial in Liver Diseases:

• Supplementation of Lactobacillus acidophilus and Bifidobacterium lactis reduced liver fat indicators in individuals with non-alcoholic liver disease.

- Exhibit Antioxidant Properties:

• Studies have shown that certain probiotics, including Lactobacillus casei, Lactobacillus helveticus, and Lactobacillus fermentum, exhibit antioxidant properties.

- May Improve Cognitive Function:

• Probiotics in the gut microbiota play a crucial role in bidirectional communication between the gut and the brain.
• Bifidobacterium longum improves learning and memory, while Lactobacillus helveticus may improve cognitive function in stress-related cognitive impairment.

- May Alleviate Allergies:

• Probiotics like Lactobacillus rhamnosus, Lactobacillus acidophilus, and Bifidobacterium bifidum are used in the treatment of food allergies caused by milk protein.

- May Reduce Early Childhood Allergies:

• Probiotic supplementation in mothers and infants has been associated with a reduction in early childhood food allergies and atopic eczema.