What foods contain probiotics? The different types of probiotics & where they can be found

Probiotics are living microorganisms that provide numerous benefits when we consume them. They support your gut and overall wellbeing by increasing the bacterial diversity and health of your gut microbiota.

There are lots of different types of probiotics, each with different benefits! They're also found in many different forms.

What foods contain probiotics?

A healthy, balanced diet that contains a high amount of probiotic-rich foods with the addition of probiotic supplements is a great way to increase the good bacteria in your gut.

Probiotic-rich foods

Fermented foods contain a large amount of probiotics. These include:

• Kimchi
• Kombucha
• Miso
• Kefir
• Tempeh
• Sourdough bread
• Pickles
• Yoghurt with ‘live and active cultures’
• Sauerkraut 

Prebiotic-rich foods

Prebiotics are another ‘food source’ for the good bacteria, keeping them healthy. The different types of prebiotics are insulin, pectin and resistant starches and are sometimes combined with probiotic supplements. They are found in hundreds of different plant foods, such as vegetables, fruits, legumes, grains and nuts, so you're likely getting them in your diet already.

Probiotic supplements

Although your diet should always contain probiotics and prebiotics, sometimes you might require a higher dose, such as from probiotic supplements, to make a real difference. 

The Western diet consists of highly processed foods, alcohol and refined sugar and is low in these important gut friendly foods, typically resulting in an unhealthy and low diversity gut microbiota. This, combined with overuse of antibiotics, antibacterial soaps and overly clean environments, means more bad news for your microbiota. 

Another challenge with diet is that it's difficult to obtain the same dose of probiotics that have been used in research studies.

Taking a probiotic supplement can be a good way to ensure you're reaping the full benefits of probiotics. The benefits of probiotics can differ completely depending on the strains so it's vital to select the right probiotic for the issue you're tackling.

What to look for in a probiotic supplement 

Probiotics should always give you the colony forming units (CFUs) at the time of manufacturing. The recommended dosage may vary based on your individual problems, but we'd recommend 35 billion live bacteria and above.

It's also important to note that the majority of probiotics can die under heat, so buying a good quality, stable source is important. 

Gut Biome Zooki contains 35 billion live bacteria, plus lactoferrin, a protein that promotes the colonisation of the bacteria. The bacteria is wrapped in natural lipids, ensuring it doesn't get damaged as it travels through your body.

Types of probiotics

Lactobacillus & Bifidobacterium 

These are the most well-researched types of probiotics. There are over 100 species of lactobacillus and over 30 species of bifidobacteria.

Lacto-bifido probiotics promote optimal gut function, healthy inflammation regulation and a balanced gut microbiota. 

In clinical trials, lacto-bifido probiotics have been shown to help:

• Combat bloating, diarrhoea, and constipation and help with the symptoms of IBS, IBD, SIBO and leaky gut 

• Fight unhealthy bacteria and gas production

• Ease and combat issues related to lactose intolerance 

• Promote better mood and reduce brain fog

• Build resilience to stress

This is type of bacteria found in the Zooki liquid probiotic supplement, Gut Biome Zooki.

Saccharomyces boulardii (S. boulardii):

Saccharomyces boulardii is an antifungal yeast and is the second most researched probiotic type. It's not a normal part of the gut microbiota, but it can help fight fungal (candida) overgrowths in the gut, partly by breaking down the protective layer that forms over fungus. S. boulardii can help fight bugs, traveller's tummy, help with the symptoms of leaky gut, SIBO, IBS and IBD and support a healthy and balanced gut microbiota.

Soil-Based Probiotics (Bacillus Species):

The third most researched category of probiotics are soil-based probiotics. A number of soil-based species can improve and balance the community of bacteria in your gut, support leaky gut and lower inflammation.

Some bacilli bacteria are harmful, so it is important to use well-labelled and tested strains. These types of probiotics should be avoided in critically ill patients but otherwise are safe.

Summary

Understanding the foods we need to be consuming more of, as well as the foods we need to be avoiding, is the key to ensuring we're getting the right kinds of probiotics in sufficient amounts. Increasing the amount of vegetables and fermented foods we consume, whilst reducing processed foods, alcohols and refined sugars, is an essential step towards maintaining a healthy gut microbiota.

References 

1. Efficacy of Probiotics in Patients of Cardiovascular Disease Risk

2. Meta-analysis of probiotics for the treatment of irritable bowel syndrome 

3. Probiotics and prebiotics in the management of irritable bowel syndrome

4. Probiotics Ameliorate Stool Consistency in Patients with Chronic Constipation 

5. Effects of 28-day Bifidobacterium animalis subsp. lactis HN019 supplementation on colonic transit time and gastrointestinal symptoms in adults with functional constipation

6. Efficacy of prebiotics, probiotics, and synbiotics in irritable bowel syndrome and chronic idiopathic constipation

7. Comparative clinical efficacy of a probiotic vs. an antibiotic in the treatment of patients with intestinal bacterial overgrowth and chronic abdominal functional distension

8. Bacillus clausii as a treatment of small intestinal bacterial overgrowth

9. Probiotic effects on intestinal fermentation patterns in patients with irritable bowel syndrome

10. Probiotics in Curing Allergic and Inflammatory Conditions - Research Progress and Futuristic Vision

11. Saccharomyces boulardii CNCM I-745 supports regeneration of the intestinal microbiota after diarrheic dysbiosis

12. Characterization of spore forming Bacilli isolated from the human gastrointestinal tract

13. "Bacillus mediterraneensis," a new bacterial species isolated from human gut microbiota

14. Fate, activity, and impact of ingested bacteria within the human gut microbiota

15. Bacillus coagulans GBI-30, 6086 Modulates Faecalibacterium prausnitzii in Older Men and Women

16. Mucosa-reparing and microbiota-balancing therapeutic effect of Bacillus subtilis alleviates dextrate sulfate sodium-induced ulcerative colitis in mice

17. Oral spore-based probiotic supplementation was associated with reduced incidence of post-prandial dietary endotoxin, triglycerides, and disease risk biomarkers

18. The efficacy of a synbiotic containing Bacillus Coagulans in treatment of irritable bowel syndrome

19. Lactulose plus live binary Bacillus subtilis in the treatment of elders with functional constipation

20. Effects of dietary fiber with Bacillus coagulans lilac-01 on bowel movement and fecal properties of healthy volunteers with a tendency for constipation

21. Efficacy of combination therapy with probiotics and mosapride in patients with IBS without diarrhea

22. Bacillus clausii therapy to reduce side-effects of anti-Helicobacter pylori treatment

23. Probiotics - American Family Physician