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Probiotics 101: What They Are and When to Use |
 Probiotics are live bacteria and yeasts similar to the microorganisms that naturally live in your gut. They help promote a healthy bacteria balance in the gut by counteracting unhealthy gut bacteria from a poor diet, inflammation, antibiotics, and illnesses. Probiotics help restore the natural balance of gut bacteria.
When it comes to probiotics, scientists have discovered there’s a wide variety of different types and therefore, probiotics are differentiated by the strain of bacteria. If you’ve ever looked for a probiotic, you’ve probably been a little overwhelmed and confused with the long and complicated names. There is a good chance you’ve said something like, “I was told to take a probiotic, but what does Lactobacillus acidophilus or Bifidobacteria longum even mean?”
In an effort to help simplify things, I’m sharing a few common strains of probiotics, what ailments they treat, and where to find them.
Lactobacillus acidophilus (L. acidophilus)
Primary Purpose:
- Digestion and overall general health. L. acidophilus helps break down sugars such as lactose, into lactic acid. It is also known for protecting against harmful germs.
May also help:
- Reduce cholesterol
- Improve symptoms associated with chronic fatigue syndrome
- Prevent or reduce diarrhea
- Improve symptoms of IBS
- Treat and prevent vaginal yeast infections
- Boost immune system
Found in: Naturally found in fermented foods such as sauerkraut, miso, and tempeh. Commonly added to foods such as cheese and yogurt. Can also be found in a supplement.
Lactobacillus rhamnosus (L. rhamnosus)
Primary purpose:
- Prevent and treat a variety of types of diarrhea, specifically antibiotic-related diarrhea.
May also help:
- Relieve symptoms of irritable bowel syndrome (IBS)
- Improve overall gut health
- Protect against cavities due to the antimicrobial properties.
Found in: Supplements and often added to dairy products such as yogurt, cheese, and milk.
Lactobacillus casei (L. casei)
Primary Purpose:
- Prevent and treat diarrhea, including infectious diarrhea, traveler’s diarrhea and diarrhea associated with taking antibiotics.
May also help:
- Reduce symptoms of other digestive issues such as constipation, Crohn's disease, IBD (inflammatory bowel disease), IBS (irritable bowel syndrome) and ulcerative colitis.
Found in: Fermented foods such as yogurt, milk, and cheese. Also found in supplements.
Bifidobacteria longum (B. longum)
Primary Purpose:
May also help:
- Decrease inflammation
- Decrease cholesterol
- Improve gut health
- Boost brain function
- Improves mood
Found in: Naturally found in fermented foods such as sauerkraut, yogurt, kefir, kombucha, tempeh, and miso.
Saccharomyces boulardii (S. boulardii)
Primary Purpose:
- Treating rotaviral diarrhea in children and diarrhea caused by antibiotics.
May also help:
- Acne
- Diarrhea caused by “bad” bacteria overgrowth in adult
- Traveler’s diarrhea
- Diarrhea associated with tube feeding
Found in: S. Boulardii is actually yeast and easiest to take in the over-the-counter supplement form. Can also be found in African fermented foods such as kenkey, ogi, and amasi.
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10 Probiotic Rich Foods |
- Yogurt
- Kefir
- Sauerkraut
- Water or brine-cured olives
- Kombucha
- Pickles
- Traditional Buttermilk
- Cottage Cheese
- Miso
- Tempeh
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Featured Recipe
Green Goddess Dressing |
 Recipe by: Siggi’s
Ingredients
- 1 cup Siggi’s 0% plain skyr
- ½ avocado
- 1 clove garlic, crushed
- ½ cup parsley, roughly chopped
- ¼ cup tarragon, roughly chopped
- ¼ cup chives, roughly chopped
- 3 Tbsp milk
- 2 Tbsp extra virgin olive oil
- 1Tbsp lemon juice
- salt and pepper, to taste
Preparation
Combine Siggi’s skyr with remaining ingredients in a food processor or immersion blender and puree until smooth. Enjoy as a salad dressing or a dip with vegetables.
Makes 16 servings, Serving Size: 2 Tbsp
Nutrition Facts Per Serving: Calories 40, Protein 2g, Total Fat 2.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 30mg, Total Carbohydrates 2g, Sugars less than 1g |
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Be Inspired
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“Our body teaches us that health lies in balance and harmony, rather than in conflict and fighting.”
- Ilchi Lee
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