Should i take probiotics with food
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Should You Take Probiotics with Food?
Introduction to Probiotics and Their Benefits
Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. They are commonly found in fermented foods like yogurt, cheese, and other dairy products, as well as in dietary supplements. Probiotics are known to improve gut health, enhance the immune system, alleviate lactose intolerance, and potentially reduce the risk of certain diseases such as colon cancer and rotavirus-induced diarrhea2 5.
Probiotic Delivery: Food vs. Supplements
Probiotic Foods as Effective Carriers
Probiotic foods are considered effective carriers for delivering beneficial bacteria to the human body. Foods help buffer probiotics through the gastrointestinal tract, regulate their colonization, and contain other functional ingredients that may enhance the efficacy of probiotics. The physico-chemical properties of food carriers can significantly affect the growth and survival of probiotics during gastric transit3. Additionally, the combination of prebiotics and probiotics in foods can create a synergistic effect, further enhancing their health benefits3 9.
Supplements: An Alternative but Less Preferred Option
While probiotic supplements are also effective in delivering beneficial bacteria, they may not offer the same level of efficacy as probiotic foods. This is because supplements lack the additional functional ingredients found in foods that can interact with probiotics to improve their functionality. Moreover, the exclusion of these potential synergistic effects may lead to a reduction in the overall functional efficacy of probiotics when delivered through supplements1 3.
The Role of Food in Enhancing Probiotic Efficacy
Buffering and Protection
Foods act as a buffer for probiotics, protecting them from the harsh acidic environment of the stomach and aiding their safe passage to the intestines. This buffering effect is crucial for the survival and colonization of probiotics in the gut, which is essential for them to confer their health benefits3 6.
Interaction with Functional Ingredients
Foods often contain bioactive components that can interact with probiotics, potentially altering their functionality and efficacy. For example, dairy products like yogurt not only provide a medium for probiotics but also contain nutrients that can enhance the bioavailability and effectiveness of these beneficial bacteria3 5.
Conclusion: Should You Take Probiotics with Food?
Based on the available research, it is generally recommended to take probiotics with food rather than as standalone supplements. Foods provide a protective buffer, enhance the survival and colonization of probiotics, and contain additional functional ingredients that can synergistically improve the efficacy of probiotics. Therefore, incorporating probiotic-rich foods into your diet is likely to offer more significant health benefits compared to taking probiotic supplements alone1 3 5.
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Most relevant research papers on this topic
The Comparison of Food and Supplement as Probiotic Delivery Vehicles
Probiotic foods are preferred over supplements as carriers for beneficial bacteria, as they are more effective in promoting public health and preventing diseases.
Systematic ReviewPrebiotics and probiotics: are they functional foods?
Probiotics and prebiotics, when combined, may provide health benefits and reduce disease risks, but further research is needed.
Highly CitedImportance of food in probiotic efficacy
Probiotic efficacy is significantly influenced by the food carrier, its physico-chemical properties, and its interaction with other food ingredients.
Literature ReviewHighly CitedAbout Functional Foods: The Probiotics and Prebiotics State of Art
Functional foods containing probiotics and prebiotics can positively impact the composition of intestinal microbiota, contributing to overall health and resistance to infectious diseases.
Probiotics and their fermented food products are beneficial for health
Probiotics, found in yogurt and fermented milks, can improve intestinal health, enhance the immune system, and reduce the risk of certain cancers.
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Probiotics' viability and health potential can be compromised by food-related stress conditions, but enhancing their stress tolerance can improve their efficacy and health value in functional food.
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Probiotics, prebiotics, synbiotics, and fermented foods are potential biotics in nutrition, improving gut health and influencing the microbiome-gut-brain axis.
How Probiotics Affect the Microbiota
Probiotics may improve gut and skin health by sharing genes and metabolites, supporting challenged microbiota, and influencing epithelial and immune cells, potentially enhancing conventional treatments for various diseases.
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Prebiotics can significantly modulate the human colonic microbiota by increasing specific bacteria and modulating lipid metabolism, potentially improving host health.
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