The human body constitutes an ecosystem of microbes, some of these are harmful whilst the other group is beneficial to the human body. Some of these beneficial microbes dwell outside our body whilst some find their way into our body and are required to keep the body in its healthy state. Some of these microbes are present naturally in the human body and can be found in the mouth, the alimentary canal, the gut, and the urinary tract. The other groups need to be introduced into the human body.
What are probiotics,Prebiotics and Synbiotics
Probiotics are beneficial microbes that are present in food and can provide numerous health benefits when taken in. bulk of probiotics are taken orally, but some are also products that can be smeared on the skin or on the mucous membrane through our nose or our genitals.
Prebiotics on the other hands are food products that provide nutrition to probiotics. There are usually fiber rich foods that these microbes feed on to gain energy and nutrients for their metabolic activities. Prebiotics are not microbes but just high fiber-rich foods. These fibers are indigestible by the human body, the probiotics ferment it and use it for their metabolic activities.
Synbiotics are also products that contains both probiotics and prebiotics, that is they contain the microbes and their food thereby providing an enhanced microbe community.
What do they do?
Probiotics are essential to the body. The human body consists of an ecosystem of microbes both beneficial and non-beneficial living in a balance. This balanced system is sometimes disrupted through the body’s activities, stress, diet, or medications such as antibiotics. A decrease in the body’s beneficial microbe can put the gut at risk. Probiotics are used to regulate the balance in the body’s microbiome, thereby ensuring a healthy system. These probiotics boost the body’s beneficial microbes and help the body to fight against the harmful microbes.
Types of Probiotics
Lactobacillus
Lactobacillus is one of the most widely studied and commonly used types of probiotics. It includes various strains, such as Lactobacillus acidophilus and Lactobacillus rhamnosus, which are known to support gut health, enhance digestion, and boost immunity. These bacteria work by breaking down sugars into lactic acid, which lowers the pH in the gut, creating an environment that inhibits the growth of harmful pathogens. Lactobacillus strains are found in many fermented foods, like yogurt and sauerkraut, and are widely available in probiotic supplements. They’re especially helpful for those with lactose intolerance and are often used to manage symptoms like diarrhea and irritable bowel syndrome (IBS), as well as to promote a balanced microbiome.
Bifidobacterium
Bifidobacterium is another key probiotic genus, naturally occurring in the human intestines, where it plays a vital role in maintaining digestive and immune health. Common strains, such as Bifidobacterium bifidum and Bifidobacterium longum, support gut health by helping to balance intestinal flora, promote regular bowel movements, and inhibit harmful bacteria.Bifidobacterium strains are commonly found in supplements and fermented foods, such as yogurt and certain dairy-free options, offering an accessible way to improve digestive health and support overall well-being.
Saccharomyces boulardii
Saccharomyces boulardii is a probiotic yeast widely used to support gastrointestinal health. Unlike bacterial probiotics, this yeast is resilient to stomach acid and antibiotics, which allows it to maintain effectiveness in the gut even during antibiotic treatments. Saccharomyces boulardii is available as a supplement, making it an accessible option for those seeking a non-bacterial probiotic with specific gut health benefits
Benefits of Probiotics.
Enhanced digestion
Probiotics help improve digestion in many cases. They help prevent constipation by lowering pH levels in the colon which helps in easy removal of stools. They also prevent colic diseases and reduces lactose intolerance by digesting the lactose in the lactose containing products into glucose and galactose which the body can tolerate. Probiotics have proven to be a good source of vitamins B complex .They also increase the efficiency of the immunological system, enhance the absorption of vitamins and mineral compounds, and stimulate the generation of organic acids and amino acids
Improved immunity
Consumption of probiotics have been associated with improve immunity and resistance to certain gastro internal diseases. Probiotics have been found to reduce and eliminate the activities of Helicobacter pylori, a bacteria responsible for stomach ulcer. It also prevents diseases such as diarrhoeas and allergic diseases such as atopic dermatitis. By inhibiting the activities of certain pathogens such as camphylobactor, clostridium, E. coli and various species of Shigella, Staphylococcus, and Yersinia, probiotics helps in preventing food poisoning.
Reduced inflammation
Certain probiotics, like Bifidobacterium and Lactobacillus strains, reduce gut inflammation by producing short-chain fatty acids (SCFAs), particularly butyrate. Butyrate strengthens the intestinal barrier, inhibits inflammatory pathways, and regulates immune responses, which can alleviate symptoms of conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), promote gut health by reducing "leaky gut" and controlling excess inflammation, making probiotics an effective support for managing chronic gut inflammation .
Production of Enzymes
Probiotics produces enzymes and cofactors which the body sometimes needs. Some of these enzymes includes esterase, lipase, and co-enzymes includes co-enzymes A, Q, NAD, and NADP.
Anticancer properties
Some products of probiotics’ metabolism may also show antibiotic (acidophiline, bacitracin, lactacin), anti-cancerogenic, and immunosuppressive properties. Probiotics produce short-chain fatty acids (SCFAs) that help reinforce gut barrier function and reduce chronic inflammation, both of which are factors in cancer risk reduction, particularly in the digestive system
The research on probiotics and cancer, while promising, is still developing. Current findings underscore the potential for probiotics to serve as a supportive measure in cancer prevention and as adjunctive therapy in conventional cancer treatments. More clinical trials, particularly in diverse populations, are necessary to confirm these benefits and understand the specific strains that may be most effective across different cancer types.
Sources of Probiotics
Yoghurt
Yogurt is a well-known source of probiotics, containing beneficial bacteria like Lactobacillus bulgaricus and Streptococcus thermophilus. These live cultures promote gut health by aiding digestion, boosting immune responses, and maintaining a balanced gut microbiome. Regular consumption of yogurt with active probiotic cultures may alleviate lactose intolerance symptoms, strengthen the gut barrier, and positively impact the gut-brain axis, potentially supporting mental well-being. For maximum benefits, choose yogurt labeled “live and active cultures” to ensure it contains these helpful bacteria.
Kefir
Kefir is a probiotic-rich, fermented milk drink made with kefir "grains,", containing bacterial strains particularly Lactobacillus and bifidobacterium and Saccharomyces kefir, which contribute to its probiotic properties. These microorganisms enhance gut health by colonizing the intestines and creating bioactive compounds that can regulate the immune system and inhibit harmful pathogens (Taverniti & Guglielmetti, 2019).
Research shows kefir may help prevent gastrointestinal diseases and reduce symptoms of lactose intolerance by breaking down lactose through fermentation (Gao et al., 2021). Additionally, kefir’s anti-inflammatory and antioxidant effects have been linked to cardiovascular and metabolic benefits, as it modulates inflammatory pathways and improves blood lipid profiles (Leite et al., 2021). Regular kefir consumption could also influence the gut-brain axis, potentially benefiting mood and cognitive function (Rieder et al., 2021).
Brukina
Brukina is a fermented beverage made from millet or sorghum, commonly consumed in West Africa. During fermentation, beneficial lactic acid bacteria (LAB) such as Lactobacillus species grow, contributing to its probiotic properties. These LAB help improve gut health by promoting a balanced gut microbiota, enhancing digestion, and boosting immune function (Akinmoladun et al., 2021; Ogundele et al., 2020).
Brukina’s fermentation process also increases the bioavailability of nutrients like B vitamins, iron, and fiber, making it a valuable source of nutrition. The presence of probiotics in brukina may help alleviate gastrointestinal issues, such as bloating or constipation, by improving intestinal health (Akinmoladun et al., 2021). Additionally, the drink’s naturally occurring fermentation by-products, like lactic acid and organic acids, further support its role in gut health (Bello et al., 2021).
Thus, brukina, while culturally significant and enjoyed as a refreshing drink, also offers potential probiotic benefits for gut health, digestion, and overall well-being.
Sauerkraut
Sauerkraut is a fermented food made by salting shredded cabbage and allowing it to ferment naturally, typically for several days to weeks. During this process, beneficial lactic acid bacteria (LAB) like Lactobacillus grow, which convert the cabbage’s natural sugars into lactic acid. This gives sauerkraut its sour flavor and preserves it.
The lactic acid bacteria in sauerkraut offer probiotic benefits that can support gut health by promoting a balanced microbiome, aiding digestion, and potentially boosting the immune system. Sauerkraut also has an enhanced nutrient profile, containing vitamins C and K, fiber, and various antioxidants. Regular consumption may contribute to overall digestive health and provide anti-inflammatory effects within the gut.
Kenkey
Kenkey, a staple in Ghanaian cuisine, is a fermented corn dough dish that can act as a source of probiotics due to its fermentation process. During fermentation, beneficial lactic acid bacteria (LAB), such as species from the Lactobacillus genus, naturally develop, contributing to the food's probiotic properties. These bacteria help improve gut health by enhancing the balance of the gut microbiota, which can lead to better digestion and a strengthened immune system (Donkor et al., 2021; Fao et al., 2021).
The fermentation process of kenkey not only produces lactic acid but also beneficial compounds like short-chain fatty acids and bioactive peptides, which contribute to gut health by promoting a balanced microbiome. Additionally, fermentation enhances the bioavailability of nutrients like B vitamins, iron, and zinc, further increasing kenkey's nutritional value (Osei et al., 2022).
While kenkey may not be as widely recognized for its probiotic benefits compared to other fermented foods like yogurt or kefir, it still plays a role in supporting digestive health in those who regularly consume it, particularly in the context of Ghanaian diets.
Kimchi
Kimchi is a fermented Korean dish made from vegetables, most commonly napa cabbage and daikon radish, combined with seasonings like garlic, ginger, and chili powder. Through a natural fermentation process, beneficial lactic acid bacteria such as Lactobacillus thrive, transforming the vegetables' sugars into lactic acid.
Pito
Pito is a traditional West African alcoholic beverage, particularly popular in Ghana, Nigeria, and Burkina Faso. Made primarily from fermented millet or sorghum, it has a mildly sour, tangy flavor due to the presence of lactic acid bacteria and natural yeasts from the fermentation process. These microbes introduce probiotic qualities, although the alcohol content in pito may reduce the overall potency of its probiotic effects.
In addition to being enjoyed for its taste, pito holds social and cultural significance, often featured in community gatherings, ceremonies, and festivals. It symbolizes hospitality and is an integral part of many West African traditions.
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