Kara-bout Your Body
By Kara Fragale: Nutritionist, Board Certified Holistic
Nutritionist, Board Certified Herbalist, Fitness Expert and
Healthy Chef.
Summer time is coming! Time for the beach, boating, paddle
boarding, pickle pall and great gut health! There are social media
posts everywhere about getting your probiotics. Everyone is selling a
supplement to help your gut health. What are probiotics and do you
really need a supplement?
Probiotics are live bacteria and yeasts that have beneficial effects on
your body. Basically, live microorganisms that can have beneficial
effects on or inside your body. Every human body is home to trillions
of microorganisms that live with us and help support our bodily
functions and health. Not all the microbes we may carry are helpful to
us — some types (germs) can be harmful. But beneficial microbes, like
probiotics, help to control the potentially harmful types.
Probiotics are naturally found in fermented foods such as yogurt and
sauerkraut, but sometimes you will hear the word prebiotics thrown
in the mix. Prebiotics are parts of food the body doesn’t digest but
that may be used by microorganisms. Prebiotics may trigger the
growth of the “good” germs in the gut. Prebiotics mainly are in high-
fiber foods. When mixed, probiotics and prebiotics are called
synbiotics.
What exactly do probiotics do to our bodies:
1. They restore gut balance. When the gut microbiome becomes
imbalanced, harmful bacteria can outnumber beneficial ones.
This can result in digestive discomfort, bloating, irregularity, and
weakened immunity. Probiotics help repopulate the gut with
healthy bacteria, restoring balance and function.
2. Supports digestive enzyme production: Certain probiotic strains
aid in the breakdown of complex carbohydrates, proteins, and
fats, improving digestion and nutrient absorption. This can be
especially beneficial for those with food intolerances or digestive
sensitivities.
3. Strengthens the immune system: About 70% of the immune
system resides in the gut, and probiotics help regulate immune
responses by promoting the growth of protective bacteria.
4. Supports mood and brain health: The gut and brain are
connected through the gut-brain axis, and certain probiotics
have been studied for their potential role in mood regulation
and cognitive function. Some strains help produce
neurotransmitters like serotonin and GABA, which support
mental well-being.
There are so many different strains of probiotics, so how do you know
you are on the right track? Let’s break them down.
For Digestive Support
If you experience bloating, irregularity, or digestive discomfort, look
for a probiotic containing:
• Lactobacillus acidophilus – Supports digestion and microbial
balance.
• Bifidobacterium longum – Helps maintain gut regularity.
• Bacillus subtilis – Resilient spore-based strain that aids digestion.
For Immune Health
To support immune function, select probiotics with:
• Lactobacillus rhamnosus – Helps modulate the immune
response.
• Bifidobacterium bifidum – Supports a balanced gut microbiome.
• Saccharomyces boulardii – Helps maintain immune resilience.
For Mood and Cognitive Health
If you’re looking for probiotics to support mood and cognitive
function, consider:
• Bifidobacterium longum – Studied for its role in stress
regulation.
• Lactobacillus reuteri – May help support neurotransmitter
balance.
For Travel and Antibiotic Recovery
To help maintain gut balance while traveling or after antibiotic use,
look for:
• Saccharomyces boulardii – Supports gut resilience.
• Bacillus coagulants – A spore-forming probiotic that survives
extreme conditions.
For Lactose Digestion
If you have difficulty digesting dairy, probiotics like Lactobacillus
acidophilus and Streptococcus thermophilus may help support lactose
breakdown. (Trusted source).
If you are choosing a supplement, keep these strains in mind to match
what you are trying to fix. Probiotics tend to survive better when
taken with food, especially meals that contain healthy fats. This helps
improve the survival rate of bacteria as they pass through the
stomach and into the intestines. Some strains must be refrigerated,
probiotics are live organisms. If you want to get probiotics from
foods, here is what to try:
My number one choice is kefir. I take plain kefir and make a
smoothie. I add fresh berries, chia seeds and a little spinach. Getting
a great dose of the probiotics I want first thing in the morning.
Kombucha is a fermented tea made from black tea or green tea. It is a
beverage that is flavorful, fizzy, and subtly tart at times. Some cheese,
like cottage cheese, contain probiotics. Do check the labels for live or
active cultures, not all cottage cheeses have probiotics. I personally do
not like the taste of buttermilk, (Johnny’s hotdogs sells this drink still)
but the lactic acid bacteria in buttermilk is a probiotic that provides
healthy support for your gut and immune system by helping to break
down and absorb nutrients. Another way to get in your daily dose of
probiotics is through apple cider vinegar. Apple cider vinegar is a
probiotic food that is created through a lengthy fermentation process.
I would not drink it straight but add a little to some honey and water.
Fermented foods like pickles, and the most popular, our beloved
sourdough bread, Greek yogurt, fermented beets or carrots, oh and
sauerkraut!
In conclusion, probiotics help our bodies in so many ways. I do get
mine through foods (mainly my kefir drink), but if you choose to take
a probiotic do some research into the one that may be right for you.
