Researchers do believe, however, that specific strains of probiotics affect how bacteria in the digestivesystem lining associate to improve performance and health in the gastrointestinal tract. “Bacteria communicate with one another through quorum sensing [a natural process where bacteria regulate their density and behaviors], and that may be what probiotics are doing; they may aid or change the way in which bacteria are communicating with one another,” Altman explains.
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WHAT TO LOOK FOR IN A PROBIOTIC When buying over-thecounter probiotics, Altman warns that not all products are what they say they are and that many are contaminated with heavy metals. She also discourages buying online versus at a reputable market where you can ask questions of a supplements expert. Whether you are looking for prebiotic or probiotic products, Altman recommends seeking a quality brand that has been through third-party qualitycontrol testing. This gives an added check to ensure that you are taking what you think you are taking. For probiotics specifically, Altman suggests looking for the following three parts in a name: the genus, species and strain. Two common genus types are Lactobacillus and Bifidobacterium. After the genus is the species, such as acidophilus. Lastly, there should be a number or the strain, which is a subtype of the species. For instance, with the probiotic Lactobacillus acidophilus HA-122, which is often taken after use of antibiotics to counter vaginal yeast infections or bacterial overgrowth in the intestines, Lactobacillus is the genus, acidophilus is the species,
THE GUT-BRAIN CONNECTION As more research is unveiled about the microbiome, we are learning more about the gut-brain connection. If you think of having a “gut feeling” or “butterflies” in your stomach, then it’s not hard to understand that the gut is in fact thought to be our second brain. “Studies are
and HA-122 is the strain. “I like to see the specific strain number. If it doesn’t show a strain number, I don’t trust it as much,” Altman says. “Current research is looking at strain numbers. When I prescribe products, I usually prescribe a specific strain or species for a condition.” When recommending a probiotic, Altman typically suggests one with multiple strains. “I like to see at least five strains in a probiotic. That way it covers more of a broad area for each individual person. If we don’t know specifically what you will respond to, the more variety you have, hopefully one will work or be useful.” The other piece of information Altman says to look for are the number of colony-forming units or CFUs. “I prescribe a range between 5 million and 10 million CFUs. We see products that are high-density—50 billion, 100 billion, even 300 billion. I don’t necessarily think it’s a good thing. I don’t think the more the better.”
showing that 40 to 60 percent of your neurotransmitters (signals that help the nervous system communicate) are made in the gut,” Altman explains. “So, the big takehome is that a lot of us think stress in the brain is affecting your gut, but we are starting to think more that maybe it is going the other way. For people with anxiety and depression, when gut health improves, the
psyche improves. And when the psyche improves, overall health improves.” In fact, although we know the neurotransmitter serotonin can boost our mood, it hasn’t been understood until recently that our gut produces 80 to 90 percent of this neurotransmitter, as well as roughly 50 percent of dopamine (which also contributes to feelings of pleasure
and satisfaction). The health of our gut and microbiome has not only been associated with mood, anxiety and depression, it also is tied to inflammation, the strength of the immune system, and the onset of disease and chronic illness.
WHEN AND HOW TO TAKE PROBIOTICS
your nutrients. If you have a lot of bacteria, it will steal Timing-wise, Altman recyour food and cause gas and ommends taking probiotics bloating or diarrhea,” explains with meals, because food Altman, adding that “some dilutes stomach acid, people with SIBO do which can kill the well with probiotics; probiotic. The key beWHETHER YOU some do poorly. fore taking prebiotics It depends on the ARE LOOKING or probiotics, Altman strain.” Altman FOR PREcautions, is to make suggests starting sure neither one is with a low number of BIOTIC OR making a digestive CFUs, until you can PROBIOTIC issue worse. For assess if probiotics PRODUCTS, instance, small-inwill aggravate or help ALTMAN testinal bacterial your condition. RECOMMENDS overgrowth (SIBO), For general a common digestive digestive troubles, SEEKING A issue, is caused by such as diarrhea, QUALITY too much bacteria in gas or bloating, or BRAND THAT the small intestine. after having food HAS BEEN Taking a prebiotic will poisoning or taking THROUGH only be feeding bad antibiotics, Altman bacteria; likewise, says it’s worth trying THIRD-PARTY there is a chance a probiotics. She QUALITYprobiotic will also suggests taking genCONTROL make it worse. eral gut probiotics, TESTING. “With SIBO, it’s containing various not necessarily that genus species of you have the wrong either Lactobacillus bacteria; you have too many or Bifidobacterium. If you are in the wrong spot. The small having more consistent or seintestine should not have rious digestive issues, Altman a lot of bacteria, as that is recommends consulting with where you are absorbing a health professional first. LIVENATURALLYMAGAZINE.COM
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