Probiotics And Plant-Based Diets: How Long To Supplement?

Probiotics are often referred to as good bacteria and are most commonly associated with yogurt. However, for those on a plant-based diet, there are still plenty of options to choose from. Probiotics are important as they help keep our gut healthy, aid digestion, and fight off infections. The time it takes for probiotics to take effect depends on why you're taking them, the type you're taking, and the dosage. While there is no definitive answer to how long one should take probiotics, they are generally considered safe for long-term use and may be taken until symptoms improve.

Probiotics and gut health

Probiotics are "good" or "friendly" bacteria that can be ingested to improve health. They are live microorganisms (microbes) that have beneficial effects on the body. The human body is home to trillions of microorganisms, most of which are beneficial to bodily functions and health. However, some types of microbes (germs) can be harmful. Probiotics help control the potentially harmful types and maintain a healthy balance of bacteria in the gut, specifically the lining of the gut, which includes the microbiome.

Benefits of Probiotics

Probiotics have been found to have a wide range of health benefits, including:

• Boosting the immune system
• Helping with digestion
• Contributing to blood sugar levels
• Possibly influencing mood and mental health
• Helping with weight loss
• Improving digestive health

Sources of Probiotics

Probiotics can be found in multiple forms, including dietary supplements and fermented foods such as:

• Active-culture yogurts
• Kimchi
• Sauerkraut
• Pickles and pickle juice
• Miso
• Kombucha
• Sourdough bread
• Tempeh

How Long to Take Probiotics

The length of time to take probiotics depends on why you are taking them, what type you are taking, and how much you are taking. Probiotics may be used to help manage a variety of conditions and symptoms, and improvements can be seen anywhere from a few days to a few months.

For example, if you are taking probiotics for general gut or immune health, it may take longer to see results compared to taking them for relief from diarrhea, where faster results may be observed.

It is important to note that probiotics don't work for everyone, and factors such as gene makeup, age, health, existing bacteria in the body, and diet can influence their effectiveness.

Additionally, it is recommended to consult a healthcare provider before taking probiotics, especially for specific conditions, to ensure proper guidance and safety.

Plant-based sources of probiotics

Probiotics are beneficial bacteria that live in the body and provide several health benefits. They are also present in some foods and supplements. While yogurt is one of the most popular dietary sources of probiotics, it is not suitable for vegans. Here are some plant-based sources of probiotics:

Kimchi

Kimchi is a spicy fermented Korean dish made of cabbage and other vegetables such as radishes, garlic, cucumbers, onions, and red pepper flakes. It is a good source of probiotics, vitamins, and antioxidants.

Sauerkraut

Sauerkraut is a popular Eastern European condiment made of finely shredded cabbage that has been fermented in a brine solution. It is rich in probiotics, potassium, and vitamins C and K.

Pickled Vegetables

Pickling vegetables in brine creates a tasty, probiotic-rich snack or side dish that is suitable for vegans. Almost any vegetable can be pickled, but some popular options include carrots, cucumbers, radishes, cauliflower, red bell peppers, and green beans.

Kombucha

Kombucha is a fermented tea drink that has gained popularity in recent years. It is made using a SCOBY starter, which is a symbiotic culture of bacteria and yeast. Kombucha contains low levels of alcohol, so it may not be suitable for everyone.

Water Kefir

Water kefir is a probiotic beverage made by fermenting water kefir grains in sugar water, juice, or coconut water. The grains help to ferment the liquid into a mild-flavored, nutritious drink. Water kefir is a dairy-free alternative to milk kefir, which is not suitable for vegans.

Tempeh

Tempeh is a soy-based fermented food that originates from Indonesia. It has a firm texture and is often formed into patties. The fermentation process makes it rich in probiotics and protein, and it is a great source of vitamin B12, which is usually found in animal products.

Miso

Miso is a Japanese seasoning made by fermenting soybeans with salt and a fungus called koji. It is typically used in miso soup but can also be added to salad dressings, marinades, and dips. Miso is rich in B vitamins, antioxidants, protein, and fiber.

Natto

Natto is a Japanese food made from fermented soybeans. It has a strong smell and flavor and is very rich in probiotics and vitamin K2, which is important for bone and heart health.

Vegan Yogurt

Vegan yogurt made from coconut, almond, or soy milk can be fortified with probiotic cultures, providing a dairy-free way to support gut health.

Sourdough Bread

Traditional sourdough bread is made with a fermented starter culture, which gives it a higher probiotic content than conventional bread.

In addition to these plant-based sources, vegan probiotic supplements are also available. When choosing a supplement, look for products that are certified vegan and free from dairy, eggs, shellfish, and other non-vegan ingredients.

Prebiotics and probiotics

Probiotics are live microorganisms (such as bacteria and yeast) that have health benefits, especially for gut health. Probiotics are often referred to as "good bacteria" and help to balance the bacteria in our bodies. They are usually ingested through supplements or foods prepared by bacterial fermentation.

Prebiotics are nondigestible parts of plants that act as food for probiotics. Prebiotics are a type of fibre that humans cannot digest, so they are fermented in the colon by the microflora microbiome. Examples of prebiotic foods include nuts, legumes, onions, garlic, wheat products, artichokes, and chicory root.

Sources of Probiotics and Prebiotics on a Plant-Based Diet

• Kimchi: A Korean fermented vegetable dish, often made with cabbage, radishes, garlic, cucumbers, and onions.
• Sauerkraut: A German dish of fermented cabbage, often served as a condiment or topping.
• Miso: Japanese fermented soybeans, usually in paste form, used in soups, sauces, or dressings.
• Kvass: A fermented beverage, made with bread in a Russian-style beer, or with fruits and vegetables.
• Natto: A Japanese food made from fermented soybeans, rich in probiotics, vitamin K2, and beneficial for bone and cardiovascular health.
• Kombucha: A fermented tea beverage, often homemade or sold by brands, that contains low amounts of alcohol.
• Tempeh: An Indonesian dish of fermented soybeans with a firm texture, often used in burgers, stir-fries, sandwiches, and salads.
• Sourdough Bread: Bread made with a combination of flour and water that has been fermented for several days, resulting in a probiotic-friendly product.
• Pickles: Dill and sour pickles are a great source of probiotics and are easily available or can be made at home.
• Olives: The brine solution in which olives are preserved fosters the growth of good bacteria.
• Plant-Based Milk: Soy and nut milk naturally contain some probiotics, and some products are made with added active cultures.

How Long to Take Probiotics

The length of time to take probiotics depends on the reason for taking them, the specific probiotic, and the dosage. Probiotics may provide benefits within a few days to a few months. It is recommended to consult a healthcare provider for advice on which probiotic to take and for how long.

Probiotics and weight loss

Probiotics are live microorganisms that provide health benefits when ingested. They are often taken as supplements to help colonize the gut with good microorganisms. Probiotics can be found in supplements and fermented foods.

How Probiotics Affect Body Weight

Probiotics seem to influence appetite and energy usage by producing acetate, propionate, and butyrate, which are short-chain fatty acids. Certain probiotics may also inhibit the absorption of dietary fat, decrease inflammation, and increase the amount of fat excreted with feces.

Probiotics may also fight obesity by:

• Releasing appetite-regulating hormones: Probiotics may help release the appetite-reducing hormones glucagon-like peptide-1 (GLP-1) and peptide YY (PYY). Increased levels of these hormones may help burn calories and fat.
• Increasing levels of fat-regulating proteins: Probiotics may increase levels of the protein angiopoietin-like 4 (ANGPTL4), which may lead to decreased fat storage.
• Improving the health of the gut lining: Probiotics may reduce systemic inflammation and protect against obesity and other diseases by improving the health of the gut lining.

Probiotics May Help You Lose Weight and Belly Fat

A review of studies on probiotics and weight loss in people with overweight and obesity suggests that probiotics may help you lose weight and lower your body fat percentage. In particular, certain strains of the Lactobacillus family can help you lose weight and belly fat, especially when combined with exercise.

In one study, consuming products with Lactobacillus curvatus and Lactobacillus plantarum displayed a reduction in body weight, visceral fat mass, and waist circumference. Another study found that Bifidobacterium animalis subsp. lactis had a positive effect on weight management and reduced inflammation.

Other Health Benefits of Probiotics

Probiotics may also provide other health benefits, including:

• Improving digestive health: Probiotics can help cure antibiotic-associated diarrhea and combat irritable bowel syndrome (IBS).
• Enhancing immune function: Probiotics may enhance immune function, possibly leading to a reduced risk of infections.
• Lowering blood cholesterol: Probiotics have been shown to lower total and LDL (bad) cholesterol levels, although more research is needed.
• Reducing blood pressure: Probiotics may cause modest reductions in blood pressure.
• Improving skin health: Probiotics can be useful for acne, rosacea, and eczema, as well as other skin disorders.

Risks of Probiotics for Weight Loss

While probiotics are generally safe, there are some risks associated with taking them. As a food product or supplement, probiotics don't go through the same rigorous testing as medicines, so the quality of the product may vary. There may also be issues with incorrect storage or labeling, and people with compromised immune systems should be cautious about consuming probiotics.

Probiotics and skin health

The skin is the body's largest organ, constituting about 15% of an adult's total body weight. It acts as a protective barrier against harmful substances and pathogens. The skin's microbiome, or microflora, is made up of a diverse range of bacteria, fungi, and viruses, which need to be in a delicate balance to maintain this protective function.

An imbalance in the skin's microflora can lead to skin issues such as acne, eczema, and rosacea. This imbalance can be caused by various factors, including chronic inflammation, stress, changes in skin pH levels, and diet. Probiotics, prebiotics, and postbiotics are now being used to restore this balance and improve skin health.

Probiotics

Probiotics are live microorganisms that provide health benefits when ingested. The most common types of bacteria used as probiotics are Lactobacillus and Bifidobacterium. Probiotics improve immune function by strengthening the mucosal barrier in the gut and killing off bad bacteria.

Oral probiotics have been shown to decrease systemic inflammation and benefit the skin. Certain strains of probiotics have been found to boost the skin's production of ceramides, lipids that help retain moisture in the skin and control acne-causing bacteria. Probiotics may also help reduce acne outbreaks and manage dry skin and eczema.

Prebiotics

Prebiotics are nondigestible compounds that feed and support the growth of healthy bacteria while keeping bad bacteria in check. They are often complex carbohydrates but can also be plant sugars such as fructooligosaccharides and galactooligosaccharides. Prebiotics help to balance skin pH and support the skin's barrier function, which is essential for maintaining healthy skin bacteria.

Moisturizers, for example, may have prebiotic benefits by supporting the skin's barrier function and promoting the growth of healthy skin bacteria.

Postbiotics

Postbiotics are byproducts of bacteria that are beneficial to health. Examples include antimicrobial peptides, which boost the skin's immunity, and short-chain fatty acids, which feed good microbes and enhance water, sodium, and electrolyte absorption.

Topical vs Oral Probiotics

Applying a probiotic or prebiotic directly to the skin is the most direct and effective way to affect the skin's microbiome. However, oral probiotics are also beneficial for skin health as what happens in the gut can affect the skin, and vice versa. Therefore, a combination of oral and topical probiotics may be the most effective approach to improving skin health.

Specific Probiotics for Skin Health

Certain types of probiotics have been found to have specific benefits for skin health:

• Bifidobacterium may reduce skin sensitivity and help people with eczema or very dry, irritated skin.
• Lactobacillus may reduce skin inflammation, improve the skin's barrier function, and reduce acne and redness.
• Streptococcus thermophilus may increase the production of ceramides, beneficial for people with eczema or dry and sensitive skin.
• Bacillus coagulans may increase free radical scavengers, which can help fight skin aging.
• Staphylococcus hominis and Staphylococcus epidermidis may suppress the growth of bacteria associated with eczema and dry skin.

Probiotics, prebiotics, and postbiotics all play a role in supporting skin health by improving the balance of the skin's microbiome. While the science behind these approaches is still developing, initial results are promising, and further research is likely to lead to more effective treatments for a range of skin conditions.

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