How your gut can boost system and help battle The immune those bugs
Experts reveal how probiotics in our diet can help combat disease and give defence against viruses
Ahealthy immune system is vital for keeping us well, and one proven way to support it is with probiotics.
Many studies have found these “good bacteria” can help balance gut flora and produce protective substances that may “turn on” the immune system to fight off bugs. But probiotics have other benefits too.
Professor Glenn Gibson, a professor of food microbiology at Reading University, who’s studied probiotics and prebiotics extensively, and Dr Carrie Ruxton, a dietitian for the Health and Food Supplements Information Service, tell us more about the friendly bacteria that live in our intestines, stomach and gastrointestinal tract.
What are probiotics?
The World Health Organisation defines probiotics as “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host”. Ruxton says:“probiotics are live ‘friendly’ bacteria in food or supplement form that can alter the balance of our own gut bacteria – assuming they reach the gut intact.”
What are the health benefits of probiotics?
“Lots,” says Gibson. “There are now over 26,000 research articles on their use.these include improved protection against gastroenteritis, reduced inflammation (hence the link to Covid), and boosting immunity. Being harmless microbes, they’re good at stimulating non-specific immunity in the gut. Specific diseases like irritable bowel syndrome and inflammatory bowel disease have been looked at and there’s currently immense interest in obesity and gut-brain interactions (cognitive function).”
In addition, research by Plymouth University last year found probiotic bacteria could help control the development and progression of colorectal cancer. There’s also evidence probiotics are helpful for reducing cholesterol, Gibson says.
Ruxton adds:“many chronic health conditions, including type 2 diabetes, obesity, inflammatory bowel disease and bowel cancers, have been linked with an imbalance of gut bacteria and optimal immune function – giving us defences against viruses such as coronavirus – depends on having the right bacteria in our gut.”
Who should take probiotics?
Ruxton says:“people eating their five-a-day fruit and veg, and getting two to three daily servings of fibrerich foods like wholegrain bread, pasta and rice, or high-fibre breakfast cereal, plus a few servings of fermented foods a week, should have a healthy gut microbiota. Everyone else should consider adapting their diets, or taking a probiotic supplement.”
Do you need to take supplements to get enough probiotics?
Gibson says yes, but Ruxton says it’s easy to get enough in the diet by including natural sources, boosting them with prebiotic foods, and ensuring you eat plenty of dietary fibre from wholegrains, fruit, vegetables, legumes and yoghurt.
“Fibre helps keep the gut in good condition,” she explains.“supplements, or probiotic drinks, can be useful if your diet isn’t perfect, or if your gut needs extra support – for
example, if you’ve had a recent course of antibiotics or a viral illness.”
What probiotics should you take?
Gibson says probiotics containing lactobacilli and bifidobacteria are the most well researched and have the best safety and efficacy records.“i like, and take, Multibionta and Actimel,” he says.“other good ones are Yakult, Proven Probiotics, Protexin and Bio-kult.”
While Ruxton agrees key species include bifidobacteria and lactobacilli, she says: “There’s no need to focus on particular types or strains. However, focusing on lactobacillus strains is a good start. And make sure the product guarantees most of the bacteria will survive the journey through your gut and reach the large intestine intact.”
Are there any potential problems that can be caused by probiotics?
Ruxton says people who are immunosuppressed, for example if they’re taking immunosuppressant drugs linked to organ transplants, should avoid probiotics because even “good” bacteria, which would be harmless in most people, has the potential to cause infection in those with a suppressed immune system.“apart from that, probiotics don’t cause harm, even in young children,” she says.
Gibson confirms authentic probiotics are unlikely to cause problems.