Truths and myths about probiotics

FALSE: In the digestive tract of a healthy person, there are trillions of bacteria belonging to 400–500 different strains. Simply put, they can be divided into three groups. The bad ones that always make you sick, such as salmonellosis. Inert bacteria (the largest number) that can become dangerous only under certain conditions, e.g. when taking certain medications. The third group consists of good bacteria, i.e. probiotics (from the Greek pro bios – for life), which help to maintain the right proportions between all three groups of bacteria. photo: Shutterstock

FALSE: Probiotics eliminate bad bacteria in a completely different way. First of all, they tightly cover the intestinal epithelium and constitute a barrier to pathogenic bacteria and toxins from food (dyes, preservatives, improvers). They can also neutralize bad bacteria thanks to substances that they secrete by themselves (e.g. lactic acid, hydrogen peroxide or specific peptides called biocins). Thus, the large number of beneficial bacteria in the body puts the bad ones in a losing position and has little chance of harming us. Nor do they have comfortable enough conditions to multiply. For example, probiotics can reduce Helicobacter pylori, bacteria thought to be responsible for the formation of stomach ulcers, duodenum and stomach cancer, from settling on the gastric mucosa. photo: Shutterstock

TRUE / FALSE: Not all. It is always necessary to check what strain of bacteria the preparation contains. The name should be three-membered, eg Lactobacillus (genus), rhamnosus (species), GG (strain). This type of bacteria reduces the duration of viral diarrhea by one to one and a half days. It also helps with traveler’s diarrhea. It reduces by 70 percent. the risk of post-antibiotic diarrhea. In case of irritable bowel syndrome (IBS) – pain, abdominal discomfort, troublesome flatulence, constipation, diarrhea – it is recommended to take preparations with the Lactobacillus plantarum 299v strain. Clinical trials have shown that this strain also solves problems related to antibiotic therapy – it reduces the risk of nausea and vomiting (by 50%) and loose stools (by 35%). Another probiotic strain that works against intestinal disorders and rotavirus diarrhea is Lactobacillus casei Shirota. It also has positive effects in the treatment of bladder cancer. photo: Shutterstock

FALSE: If there are enough of them – they will handle it. Manufacturers of probiotic preparations are increasingly adding probiotics to them, i.e. a medium for good bacteria to multiply better. Such a two-component preparation is called a synbiotic. However, it must be remembered that probiotics are also supplied to the body with food (e.g. fiber) every day. So if we eat chicory, bananas, asparagus, leeks, red onions, garlic, artichokes every day – we don’t have to worry about probiotics. photo: Shutterstock

FALSE: It is even recommended to take a probiotic during antibiotic therapy, but only one that has a proven effect in such a killer company (ie LGG). Some beneficial bacteria die under the influence of the antibiotic or even mutate and then they can even harm us even more! Always read the package leaflet carefully. If it does not say that it can be combined with an antibiotic, it is better not to do so. photo: Shutterstock

TRUTH: Eat a cup of live yogurt every day (check the label) or try silage. The white foam on top of pickled cucumbers, cabbage or beetroot is nothing but beneficial lactic acid bacteria. So don’t throw her away. And when setting your own silage, remember that too much horseradish, oak and fennel leaves can weaken the action of lactic acid bacteria. photo: Shutterstock

FALSE: Research has shown that probiotics (even in large amounts) do not harm, but only some of them, under strictly defined conditions, have a beneficial effect on the human body. GOOD TO KNOW: Intimate matters Recently, preparations and intimate hygiene products containing probiotics have become more and more popular, e.g. tampons with good bacteria (they can be used as protection in a swimming pool or in a sauna), vaginal pessaries, washing liquids. There are also oral gynecological probiotics. It has been proven that taking Lactobacillus rhamnosus GR-1 orally may reduce the frequency of recurring vaginal bacterial and fungal infections. photo: Thinkstock