Introduction
There are approximately 100 trillion bacteria living in our intestines – that's more than the number of cells in the entire human body! These microorganisms form our intestinal microflora, which scientists call the microbiome. Research shows that the microbiome is not just an ‘addition’ but an essential part of our health that affects digestion, immunity and even mood.
Probiotics are live bacteria that we can add to our ‘gut team’ to help it work even better. The World Health Organisation (WHO) defines them as microorganisms that, when consumed in adequate amounts, provide health benefits.
What exactly are probiotics?
Types of probiotic bacteria
The most common ones found in supplements are:
- Lactobacillus – helps digest lactose and supports the immune system
- Bifidobacterium – dominates the microbiome of children and improves intestinal function
-
Saccharomyces boulardii – a yeast that is particularly effective after antibiotic therapy
Where can you find them?
Probiotics can be obtained from:
- Natural fermented products (yoghurt, kefir, sauerkraut)
- Supplements in capsules, drops or powders
- Foods enriched with probiotic strains
How does the microbiome affect your health?
Digestion and intestines
- Helps break down proteins and dietary fibre
- Supports the absorption of vitamins (especially B and K)
- Protects against harmful bacteria by taking their ‘place’
Immunity
- 70% of our immune system is located in the intestines
- The microbiome helps distinguish between ‘self’ and ‘non-self’
- Produces anti-inflammatory compounds
Mood and brain
- The intestines produce about 90% of serotonin (the happiness hormone)
- The microbiome communicates with the brain through the so-called gut-brain axis
- Studies show a link between the state of the microbiome and mood
What does scientific research say?
Evidence for the effectiveness of probiotics is based on thousands of studies:
- A 2019 meta-analysis (8,672 patients): Probiotics reduce the risk of diarrhoea after antibiotics by 37%
-
A study on irritable bowel syndrome: 68% of patients experienced improved intestinal comfort after 8 weeks of use
- Paediatric studies: Regular use of probiotics may reduce the number of upper respiratory tract infections in children
Remember: The effects of probiotics are specific to particular strains. Not every probiotic works for every condition!
How to choose the right probiotic?
What to look for?
- Specific strain – look for the full name (e.g. Lactobacillus rhamnosus GG)
- Number of bacteria – minimum 1 billion CFU (Colony Forming Units)
- Shelf life – check how long the bacteria remain alive
- Clinical trials – has the specific strain been tested?
- Packaging – does it protect against light and moisture?
Who is it for?
- After antibiotics: Strains tested for post-antibiotic diarrhoea
- Digestive problems: Strains tested for irritable bowel syndrome
- For children: Special formulas with safe strains
-
For travellers: Strains that support immunity
Prebiotics – food for good bacteria
| What to eat? | What does it contain? | Who is it especially for? |
|---|---|---|
| Onion, garlic | Inulin | Everyone who tolerates |
| Unripe bananas | Resistant starch | people with IBS |
| Chicory | Inulin | Anti-inflammatory action |
| Asparagus | Fructooligosaccharides | Supports Bifidobacterium |
Practical tips:
- Daily routine – try to take probiotics at the same time every day
- After antibiotics – start taking probiotics as soon as possible
- Add prebiotics – include 1-2 products from the table above in your daily diet
- Observe the effects – give yourself 2-4 weeks to evaluate
Summary
The microbiome is an important, but not the only, component of our health. Research shows that maintaining a healthy bacterial balance in the gut can affect digestion, immunity and well-being. Probiotics are one of the tools we can use to support our microbiome, alongside a healthy diet, physical activity and stress management.
Before you start...
- Consult your doctor if you have health problems
- Read labels – choose trusted brands
- Be patient – results are visible after 2-4 weeks
- Combine with diet – probiotics are a supplement, not a substitute