Probiotics

Probiotics are foods or supplements which contain live microbes intended to preserve or enhance the “excellent” bacteria (typical microflora) in the body. Prebiotics are foods (normally high-fiber foods) that function as food for human microflora. Prebiotics are utilized with the intent of enhancing the balance of these bacteria.

Probiotics remain in foods such as yogurt and sauerkraut. Prebiotics remain in foods such as whole grains, bananas, greens, onions, garlic, soybeans and artichokes. In addition, probiotics and prebiotics are added to some foods and offered as dietary supplements.

Research study is ongoing into the relationship of the gut microflora to disease. The health benefits of currently available probiotics and prebiotics have actually not been conclusively shown.

Nevertheless, adverse effects are unusual, and a lot of healthy adults can securely include foods that contain prebiotics and probiotics to their diets. Future research may cause advanced probiotics with higher potential to improve health.

If you’re considering taking supplements, consult your physician to be sure they’re right for you [2]

Introduction

The term probiotic is derived from Greek and actually means “for life.” It was first created in 1965 by Lilley and Stillwell to describe substances secreted by one microorganism that promote the growth of another In 1974, Parker customized this definition to “… organisms and compounds which add to intestinal tract microbial balance”. The existing definition of probiotics by Food and Farming Organization of the United Nations (FAO) and the World Health Organization (WHO) is “live bacteria which when administered in sufficient quantities give a health advantage to the host”. Probiotic organisms require specific characteristics to allow them to put in optimum healing effects. Of these characteristics, there are some that are considered nearly necessary for a probiotic to have restorative effects, consisting of stomach acid and bile salt stability, ability to abide by the digestive tract mucosa, and capability to colonize the intestinal tract [3]

History

The word ‘probiotic’ is derived from the Greek meaning ‘for life’ and has actually had several various significances for many years. It was first utilized by Lilley and Stillwell in 1965 to describe substances secreted by one bacterium which stimulated the development of another. It thus implied the specific opposite of ‘antibiotic’ and its etymological pedigree was beyond reproach. Nevertheless, its usage in this type did not continue and it was consequently used by Sperti (1971) to describe tissue extracts which stimulated microbial development. It was not till 1974 that Parker used it in the context in which we will use it in this book. His definition was ‘Organisms and substances which add to digestive microbial balance’. This definition related probiotic usage to the intestinal tract microflora but the addition of ‘substances’ provided it a large connotation which would include antibiotics. In an effort to improve the meaning, Fuller (1989) redefined probiotics as ‘A live microbial feed supplement which beneficially affects the host animal by enhancing its digestive microbial balance’. This modified meaning worried the requirement for a probiotic to be viable. [4]

Mechanism of action

Probiotics are a combination of live advantageous bacteria and/or yeasts that naturally live in your body. Germs is normally seen in an unfavorable light as something that makes you ill. Nevertheless, you have 2 type of bacteria constantly in and on your body– great bacteria and bad bacteria. Probiotics are comprised of good germs that assists keep your body healthy and working well. This excellent germs helps you in many methods, consisting of fighting off bad bacteria when you have excessive of it, assisting you feel much better.

Probiotics are part of a larger picture concerning germs and your body– your microbiome. Consider a microbiome as a diverse neighborhood of organisms, such as a forest, that work together to keep your body healthy. This neighborhood is made up of things called microbes. You have trillions of microorganisms on and in your body. These microbes are a combination of:.

• Germs.
• Fungi (including yeasts).
• Infections.
• Protozoa.

Everyone’s microbiome is distinct. No 2 individuals have the very same microbial cells– even twins are various.

For a microbe to be called a probiotic, it needs to have numerous characteristics. These consist of having the ability to:.

• Be isolated from a human.
• Survive in your intestine after intake (being eaten).
• Have a tested advantage to you.
• Be safely consumed.

Where do beneficial probiotics (microorganisms) live in my body?

Though the most typical location linked to helpful microbes is your gut (mostly large intestinal tracts), you have a number of locations in and on your body that host good microbes. These places are in contact with the “outside world” and include your:.

• Gut.
• Mouth.
• Vagina.
• Urinary tract.
• Skin.
• Lungs.

How do probiotics work?

The main job of probiotics, or excellent bacteria, is to keep a healthy balance in your body. Think of it as keeping your body in neutral. When you are sick, bad bacteria enters your body and increases in number. This knocks your body out of balance. Great bacteria works to combat off the bad germs and bring back the balance within your body, making you feel much better.

Good bacteria keeps you healthy by supporting your immune function and managing inflammation. Specific kinds of great germs can also:.

1. Help your body absorb food.
2. Keep bad bacteria from leaving control and making you sick.
3. Develop vitamins.
4. Help support the cells that line your gut to prevent bad germs that you may have taken in (through food or drinks) from entering your blood.
5. Breakdown and soak up medications.

This balancing act is naturally taking place in your body all of the time. You do not in fact require to take probiotic supplements to make it happen. Good bacteria is simply a natural part of your body. Consuming a well-balanced diet plan rich in fiber every day helps to keep the number of good bacteria at correct levels.

What are the most common types of probiotic bacteria?

Though there are numerous kinds of bacteria that can be thought about probiotics, there are 2 particular types of germs that prevail probiotics found in stores. These include:.

• Lactobacillus.
• Bifidobacterium.

Probiotics are also made up of great yeast. The most typical type of yeast found in probiotics is:.

• Saccharomyces boulardii.

Can I utilize probiotics to aid with medical conditions?

There is presently a large quantity of research occurring around the concept of what probiotics can do for your body. Although there are a great deal of perhaps favorable outcomes, scientists are still working to discover definitive responses about how probiotics can aid with various conditions.

However, there are some medical conditions where probiotics might help. This can vary between individuals implying that what works for someone may not work for another. These can also differ based on the specific probiotic that is taken.

A few of the conditions that might be helped by increasing the amount of probiotics in your body (through food or supplements) consist of:.

• Diarrhea (both diarrhea caused by antibiotics and from Clostridioides difficile (C. diff) infection).
• Inflammatory bowel illness (IBD).
• Irritable bowel syndrome (IBS).
• Yeast infections.
• Urinary system infections.
• Gum illness.
• Lactose intolerance.
• Eczema (atopic dermatitis).
• Upper respiratory infections (ear infections, cold, sinusitis).
• Sepsis (particularly in infants).

Can I take or eat something to increase the excellent probiotics (microorganisms) in my body?

You can increase the quantity of great microorganisms in your body through foods, drinks and supplements. You may already have certain foods in your everyday diet that contain probiotics. Fermented foods in particular (yogurt and pickles, for instance) are home to a host of good bacteria that benefit your body. There are also fermented drinks like kombucha (fermented tea) or kefir (fermented dairy beverage) that introduce additional probiotics into your diet plan.

Apart from food, you can include probiotics to your diet plan through dietary supplements. These aren’t drugs, so they do not need to be approved by the Federal Drug Administration (FDA). It is necessary that you constantly talk to your healthcare provider prior to starting any type of supplement or significant change to your diet plan.

Can I get probiotics from food?

You can absolutely increase helpful microorganisms in your body from the foods you eat. Specific foods have probiotics (great germs) in them and can benefit the health of your microbiome.

These foods can be presented into your diet plan at any point of the day. You may even be frequently consuming them now and not recognize that they contain probiotics. You will wish to examine the food label for “live and active cultures.” A couple of suggestions for just some of the probiotic-rich foods you can contribute to your diet and often to attempt them consist of:.

For breakfast, shot:.

• Sourdough bread.

For lunch, try:.

• Cottage cheese.

For a treat, try:.

• Fermented pickles.

For supper, try:.

• Fermented sauerkraut.
• Miso soup.

Ensure you are still developing a well balanced and healthier meal each time you take a seat to consume. Though adding probiotic-rich foods into your diet won’t hurt you, balance is still essential. Adding excessive of simply one food prevents your body from reaping the benefits of other food groups.

How do I take a probiotic supplement?

There are a number of ways you can take a probiotic supplement. They can be found in a range of kinds, including in:.

• Foods.
• Drinks.
• Capsules or pills.
• Powders.
• Liquids.

Probiotic supplements may be combined with a prebiotic. Prebiotics are complicated carbs that feed the microorganisms in your gut. Essentially, prebiotics are the “food source” for the good bacteria. They assist feed the excellent bacteria and keep it healthy. Prebiotics consist of inulin, pectin and resistant starches.

When you have a supplement that integrates a probiotic and prebiotic, it’s called a synbiotic.

How efficient are probiotics?

Researchers are currently not sure how effective probiotic supplements are for treating conditions. There’s constant research study on the topic. While numerous research studies have had positive outcomes on the effect of probiotic supplements, more research is still needed.

It’s also crucial to bear in mind that unlike medications, dietary supplements do not need to be authorized by the FDA. This indicates that manufacturers can offer supplements merely with “claims” of security and effectiveness.

Constantly talk with your healthcare provider (or pediatrician) prior to taking a supplement or providing one to your kid. Supplements may interfere with medicines you might be taking. If you are pregnant or breast feeding, talk to your provider prior to taking any supplement.

Are there any storage guidelines for probiotics?

Several probiotic strains are very delicate and need to be secured from heat, oxygen, light and humidity. The probiotics may begin to break down or die if they are exposed to these elements. Because of this, you might require to cool your probiotics or shop it in a particular place. Refrigerating particular probiotic pressures makes sure that they’re still feasible when you go to utilize them and will still supply the full benefit of the probiotic. Constantly check out the labels on any probiotic item you acquire to make certain you store it properly and use it within the expiration date.

How safe are probiotics?

Because microorganisms utilized as probiotics already exist naturally in your body, probiotic foods and supplements are generally thought about safe. They may set off allergic reactions, and may likewise cause moderate stomach upset, diarrhea, or flatulence (passing gas) and bloating for the first few days after beginning to take them.

There are certain people who require to utilize care when using probiotic supplements. There is a danger of infection in some individuals. These individuals include those who have:.

• A weakened immune system (those going through chemotherapy for instance).
• A crucial illness.
• Just recently had surgical treatment.

Caution ought to likewise be used when giving probiotics to very sick babies.

Always speak to your doctor before beginning a probiotic supplement.

Can probiotics injure me?

For many healthy individuals, probiotics do not cause any harm. They are normally thought about safe and are typically “given a try” to see if they could assist with numerous medical conditions. There’s a lot of research around the topic of probiotics. Scientists are trying to determine when and how they should be used, along with how effective they are. Talk to your healthcare provider prior to beginning a probiotic supplement due to the fact that there are some cases where you should not be taking them. It’s always best to have the conversation initially before beginning a brand-new supplement.

Exist any risks associated with probiotics?

Probiotics are usually considered safe. However, there are some risks connected to the supplements. These threats are increased if you have a medical condition that compromises your body immune system, have recently had surgical treatment or have other serious medical conditions.

Unlikely, but possible, threats can include:.

• Establishing an infection.
• Establishing a resistance to prescription antibiotics.
• Establishing damaging by-products from the probiotic supplement.

Should I give probiotics to my kids?

Probiotics can be helpful for both adults and kids. If your child has a disease that requires an antibiotic medication for treatment, taking a probiotic can assist reduce symptoms. Probiotics can also be used to help alleviate irregularity, heartburn, diarrhea, gas and eczema in kids.

Presenting probiotics into your kid’s diet through food is generally a safe method to give them probiotics. Foods like yogurt and cottage cheese are frequently part of a well balanced diet and can include great bacteria without much danger.

There are commercially available probiotic supplements particularly developed for babies and children. Nevertheless, it is very important to speak to your child’s pediatrician before providing any probiotic supplement or altering the kid’s diet plan to include probiotic-rich foods.

Do I need to take probiotics after I take antibiotics?

Antibiotic medications are typically required to combat an infection. Nevertheless, while prescription antibiotics are killing the bad bacteria, they are also knocking out the great germs in your body. Some people establish conditions like diarrhea after taking an antibiotic. In other people, this may permit truly bad germs to take control of and occupy the gut, such as with C. diff. Some research study has shown a favorable connection in between taking probiotics after an antibiotic and remedy for diarrhea. This hasn’t been shown yet and doesn’t work for everybody.

The idea behind adding probiotics back into your body after taking an antibiotic is that it can repopulate the great bacteria that was destroyed by the antibiotics and re-boot your system. The extra great germs helps repopulate your gut and eradicate any remaining bad bacteria. Lots of people feel that adding in probiotics will not harm, may assist you feel much better a little faster and prevent diarrhea.

Should I try probiotics?

If you are interested in including probiotics to your diet, it deserves a conversation with your doctor. Many companies might suggest providing a shot to see if they aid with your basic health. It is necessary to keep in mind that not all probiotics behave the same way and have the very same impacts. Each has their own specific benefits. They typically don’t trigger damage. One simple method to begin can be by merely presenting probiotic-rich foods into your diet, like yogurt.

Prior to you begin any supplements, make certain you talk to your doctor. Your service provider may be able to point you in the ideal direction, assisting you find out the very best probiotic to take, just how much to take and when to take it. A conversation is always worth the time when it concerns your health. [5]

Benefits

Probiotics work bacteria. They exist throughout the body, although people largely associate them with the stomach and intestines. As proof of a link in between the gut microbiome and general health grows, interest in probiotics is increasing.

People frequently take in probiotics in the hope of stabilizing their digestive tract plants, likewise referred to as the gut microbiome.

There are lots of strains of probiotic germs, but the main ones are of the Lactobacillus or Bifidobacterium groups.

Prebiotics are various from probiotics. They are nutrients in food. The body does not absorb prebiotics, but these nutrients assist promote the development or activity of helpful germs.

Food sources of probiotics consist of fermented foods, such as some yogurts and kimchi. Probiotic supplements are likewise readily available.

Learn more about the difference in between prebiotics and probiotics.

Health benefits

Share on PinterestConsuming probiotics through supplements or foods, such as kimchi, might help improve the gut microbiome.

Probiotics may benefit the body in different ways, such as:

• enhancing the health of the gut microbiome
• bring back balance to the microbiome after a health problem or treatment
• supporting the body immune system

Probiotics may benefit people with different health conditions. However, determining exactly who would benefit from which kind of bacteria will require more research study.

Below are some methods which probiotics may help maintain health.

Diarrhea

Certain stress of probiotics have actually shown positive results in treating diarrhea and gastroenteritis– inflammation of the gut’s lining, which can trigger diarrhea.

Probiotics might help combat various types of diarrhea, consisting of erratic infectious diarrhea, intense watery diarrhea, and diarrhea due to a rotavirus.

However, the impacts would likely depend on the type and dosage of probiotic.

Psychological health problems

Research studies have actually pointed to a link in between the gut microbiota and the main nervous system, consisting of the brain. This link is referred to as the gut-brain axis.

Some researchers think that germs in the gut might affect the nerve system and the manner in which people believe and feel.

The findings suggest that probiotics could one day support the treatment of psychological health problems, such as anxiety and anxiety, and potentially some neurological conditions, too.

High cholesterol

Consuming foods containing probiotic Lactobacillus bacteria might lower levels of low-density lipoprotein, or “bad” cholesterol, along with total cholesterol. the effect that probiotics might have on overall cholesterol.

After studying data from almost 2,000 people, the researchers concluded that probiotic supplements might substantially decrease total cholesterol levels in the blood.

Nevertheless, the efficiency might depend on the type and dosage of the supplement. More studies are required to verify the results and clarify which probiotics would be useful.

Hypertension

Milk fermented with stress of Lactobacillus might assist lower high blood pressure.

The review likewise showed that taking in probiotics might lead to an increase in levels of vitamin D– which helps prevent hypertension– in the blood.

If more research study confirms that probiotics can assist manage high blood pressure, these germs could one day play a role in dealing with and avoiding cardiovascular disease.

Irritable or inflammatory bowel

There is proof that probiotics may assist treat irritable bowel syndrome (IBS). a multi-strain probiotic may improve IBS signs.

The researchers required additional investigations into whether strains of Akkermansia, Bacteroides, and Faecalibacterium bacteria might contribute in future therapies.

Probiotics did not regularly support the treatment of inflammatory bowel illness, or IBD, other than perhaps for one kind of the illness: ulcerative colitis.

Infection

In lab tests, scientists have discovered that a specific kind of the probiotic germs Lactobacillus paracasei may secure the gut from infection by Listeria, a more damaging type of germs.

Probiotics might assist deal with and prevent Listeria infection. Probiotics, if proven useful, would be less likely to disturb the balance of the microbiome than the standard antibiotic treatment for this infection.

Psoriasis and chronic fatigue syndrome

Bifidobacterium infantis 35624 could benefit individuals with conditions such as psoriasis and fatigue syndrome.

This specific kind of germs is frequently included in supplements to fortify the digestive system.

Food sources of probiotics

Foods that contain natural probiotics consist of some kinds of:.

• yogurt
• kefir
• buttermilk
• soft cheese
• soy-based products, such as miso, tempeh, and some soy beverages
• kimchi
• unpasteurized sauerkraut
• nutrition bars
• juice
• cereal

Many products are marketed as consisting of probiotics, but the body is most likely to benefit from certain items. Eating soft cheese, for instance, might be a great way of making sure that probiotic germs reach the gut in a helpful kind. [6]

Advantages of probiotics for kids

If your kids are usually healthy and fit, you may question why they require probiotics. However, if you read the second post in our ‘Early life microbiome’ series, ‘Child Microbiome: Dr Kate’s Guide’, you can see that the balance of the gut microbiome is extremely crucial. Childhood years include aspects such as school, stress, high-sugar & & low-fibre diet, medications/antibiotics, and hectic lifestyles which can all impact your child’s microbiome structure and minimize levels of friendly germs. There are lots of methods to support gut health, and you can find out more about this in our short article Gut Health, All You Need to Know. But providing your children probiotics, also called live cultures or good/friendly germs, are an easy method to ensure they have extra support they may require in the stress of life.

Food digestion and energy

Your kid is continuously growing! As such it’s essential they are absorbing their food and absorbing the nutrients well. Our microbiome offers gastrointestinal enzymes to help kids to break down their food1. Plus, they support a healthy gut environment guaranteeing good nutrient absorption. Lots of microorganisms in our gut can likewise produce vital vitamins2!

Supporting resistance

Schools and nurseries are infamous hangouts for harmful bugs, where they can quickly spread out. With 70% of our body immune system being found in the gut, the good news is that you can support your kid’s immunity with probiotics. Our gut microorganisms basically act as instructors, assisting the immune system react to threats properly. Probiotics become part of our friendly germs barrier which secures our gut cells and body immune system.

Healthcare professionals can discover more about the complex relationship between probiotics and the immune system in this post on our sis site, Probiotic Professionals: Probiotics for Immunity.

Mood and wellness

Probiotics may be able to assist by modulating our mood by means of the connection of our brain and microbiome referred to as the gut-brain axis. It’s approximated that 90% of the delighted hormonal agent serotonin, is produced in the gut. The neurotransmitter GABA is likewise important for helping us to ‘switch off’ and sleep and GABA can be produced by friendly bacteria in the gut such as Bifidobacteria and Lactobacilli. Read more about the Gut-Brain Axis and Probiotics.

Skin health

Unfortunately, children frequently suffer from skin issues like eczema and acne, presently 1 in 5 kids in the UK have eczema. Probiotics might have the ability to improve skin health by supporting a healthy gut lining, increasing the levels of excellent germs in the gut, and relaxing down inflammation. For more information, have a look at Probiotics for Acne and Skin Health. [7]

Negative effects

When you present a probiotic supplement to your body it begins to make modifications to the modification taking place in your gut microbiome and works to eliminate harmful contaminants from your body. This is why some individuals experience a couple of preliminary negative effects. These effects are usually mild and tend to vanish in a few days. Give your body time to change and attempt lowering the dosage for a long time, if required. Here are some typical probiotic adverse effects you might experience briefly and how to find relief.

Headaches

When you take in foods that are abundant in proteins, substances called biogenic amines (consisting of tryptamine and antihistamine) are formed. These substances can trigger the main nervous system to get excited, and the decline or increase in blood circulation may cause headaches. Such headaches usually do not last for more than a week. How to discover relief: To discover remedy for headaches make sure to get lots of rest and consume extra water. Water can assist your body procedure and break down proteins faster and eliminate headaches.

Gas and Bloating

Gas and bloating are common probiotic negative effects when beginning a regimen, especially if you struggle with small intestinal tract bacterial overgrowth (SIBO). This is called the Herxheimer Response, a condition that happens when hazardous germs passes away and creates gas. How to discover relief: If you end up being gassy or experience stomach pain or cramps try taking smaller dosages of the probiotics for a long time. Once your body is used to it and there are no adverse effects, you can slowly increase the dose to reach your needed level. You can also find relief by consuming chamomile or peppermint tea or utilizing a warm compress or heating pad on locations of pain.

Acid Reflux

Acid reflux takes place when the acidic contents of your stomach travel back into the food pipe. This produces a burning sensation in the lower chest region, often after a meal. This, comparable to bloating and gas, likewise happens when probiotics exterminate the damaging germs in your body and they launch contaminants. How to discover relief: To discover relief from acid reflux liquify your probiotic tablet in some water and consume it slowly instead of straight swallowing the supplement. This alleviates the introduction of the probiotic to your body and helps reduce digestion-related adverse effects. It also helps to avoid laying down after meals and eat slowly to give your body time to absorb your food and balance your gut plants.

Queasiness

Nausea normally happens from stomach acid production when you start taking probiotic supplements. How to discover relief: Taking your probiotics in addition to a meal, with yogurt, or a healthy smoothie may help you discover relief from nausea.

Constipation

While it might be paradoxical, some individuals experience constipation within a few days of beginning probiotics. If your body has lots of toxin-producing hazardous bacteria, waste and toxic substance removal might not happen as quickly as it is produced which can be the cause of constipation. Periodically, some types of probiotic bacteria such as Lactobacilli can likewise trigger this adverse effects. How to find relief: To discover remedy for constipation, consist of more fiber in your diet together with your regular probiotic supplements. This may provide you relief and regularize your bowel movements.

Diarrhea

Probiotics work towards the smooth operation of your gastrointestinal system and cleaning of the digestion system. In fact, one of the most typical uses of probiotic supplements is to combat diarrhea. Nevertheless, when you start taking probiotics, you might experience moderate increase in gas, bloating, thirst, and some gastrointestinal issues consisting of diarrhea. Diarrhea can be uncomfortable, nevertheless, rest assured that your body’s digestive system will restore balance within 2 week. How to discover relief: To find relief from diarrhea, take your supplement on an empty stomach and keep drinking plenty of water. You can also increase your fiber consumption and eat more starches such as red potatoes.

Itching or Rashes on the Skin

When bacteria in the body launches contaminants, it is launched through the pores of the skin. This is why individuals who have actually recently begun taking probiotics in some cases complain of skin infections and rashes. At times, this also happens when the probiotic supplement utilizes poor-quality ingredients for the solution. (8) Probiotics help support the immune system, so after a duration of modification, this reaction must settle, and you may even experience clearer skin if you have actually had skin concerns in the past. How to discover relief: To find remedy for skin irritations constantly pick a high-quality probiotic that only utilizes the very best components. You can likewise apply honey, coconut oil, or another high-oil ointment to the afflicted area. [8]

Probiotic Dose for Adults

Similar to anything you take to improve your health, dosage is very important. If you take too much, you might trigger brand-new issues, and insufficient won’t do anything at all.

There’s a typical misconception that probiotics should be taken every day, Probiotics are a tool that can be practical when trying to enhance specific conditions typically connected to the stomach system, however are not a daily supplement.

There is still a need for a lot more research study on the microbiome of the gut. Because of the absence of deeper details, we don’t know what the optimal balance is for bacteria in the stomach.

While you can discover suggested dosages for adults with various conditions, it’s finest to talk to a medical professional about the ideal dose for you. Just a doctor who has actually examined you will have the ability to determine what your health requires or to provide your particular dose amounts. [9]

Conclusion

Probiotics provide a large range of health benefits.

Nevertheless, their effects on weight are combined and seem to depend on the kind of probiotic.

Proof indicates that Lactobacillus gasseri may help people with weight problems lose weight and stomach fat. Additionally, a probiotic supplement blend called VSL # 3 may minimize weight gain in those on a high calorie diet.

At the end of the day, certain kinds of probiotics might have modest impacts on your weight, specifically when integrated with a healthy, whole-foods diet plan.

Nevertheless, there are numerous other factors to take a probiotic supplement.

They can improve your digestion health and cardiovascular danger factors, reduce swelling, and even assist combat anxiety and anxiety. [10]

Recommendations

1. https://www.britannica.com/science/probiotic
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065
3. https://www.intechopen.com/chapters/50992
4. https://link.springer.com/chapter/10.1007/978-94-011-2364-8_1
5. https://my.clevelandclinic.org/health/articles/14598-probiotics
6. https://www.medicalnewstoday.com/articles/264721#food-sources
7. https://www.optibacprobiotics.com/uk/learning-lab/in-depth/childrens-health/kids-probiotics
8. https://lovebugprobiotics.com/blogs/news/probiotic-side-effects-and-your-digestive-health
9. https://www.livestrong.com/article/367869-recommended-dosage-for-probiotics/
10. https://www.healthline.com/nutrition/probiotics-and-weight-loss#bottom-line