The Probiotic Puzzle: How to choose what is best for you 💊

Let's face it, shopping for probiotics can be as confusing as a jigsaw puzzle 🧩.

Between CFU counts, bacterial strains, and storage needs, it's easy to get overwhelmed 🤷‍♀️

Do we really need them over 40?

Well, at this time in life, with all the hormone changes and symptoms of perimenopause, switching up your diet is key by increasing the variety of plant foods.

However, probiotics can be another useful tool in your tool kit particularly if you are experiencing certain medical conditions or symptoms 👩‍⚕️

Let’s discuss this today in The Snack Bar.

Are probiotics really essential in perimenopause?

The answer is yes and no 🤔 

If you have ZERO digestive symptoms and eat a well-balanced diet with plenty of plant foods then probably not.

If you have noticed digestive upset, bloating or pain or are on a course of antibiotics, then probiotics are a good option.

“As we experience perimenopause and menopause our gut diversity changes due to the decline in estrogen. There is a decrease in the variety of microbes and a reduction in the gut mucosa”

The image below shows the green mucosal layer thinning as well as the diversity of microbes (less species).

So, less diversity and therefore less short chain fatty acid production as a result. You can also see the gaps are forming in-between the cells.

This can lead to digestive symptoms (bloating, pain constipation etc:) and even increased intestinal permeability (aka: leaky gut) triggering allergies and autoimmune conditions for some.

Here is what to prioritize:

1. Diversity of plants and fiber in the diet. Aiming for 30 different plant food across the week.

2. Prebiotics (found in foods like onions, garlic, apples, oats, leeks, legumes, cashews, chicory root) as they are the preferred food for the good gut bugs to keep them thriving! They produce Short Chain Fatty Acids (SCFAs) also known as postbiotics, to support gut health.

3. Probiotics if necessary to treat a condition and alleviate a symptom.

So what exactly is a probiotic?

Probiotics are live bacteria that are associated with specific health benefits when consumed in the right amounts.

To be classified as a probiotic, products must contain live bacteria, where the live bacteria has scientifically documented health benefits 👩‍🔬 and the product must contain the genus, species and strain plus a certain amount (CFU) of live bacteria.

A probiotic label should therefore include the genus, species and strain and CFU.

For example:

Lactobacillus plantarum AB2 with 20 billion CFUs

🧬 Lactobacillus is the genus

🧬 Plantarum is the species

🧬 AB2 is the strain

You may have noticed a key component of this definition; in that they need to be alive!

Interestingly, the number of living bacteria in a product decrease over time because bacteria naturally die.

Therefore, the number of bacteria reported on the product should be the number that will still be alive at the ‘end of shelf life’, and not the number that were alive on the date of manufacture, as the number will decrease between these two dates.

Specific probiotic strains have demonstrated benefits in many areas of health, including immune health, digestive health, women’s health, and oral health.

Colony Forming Units (CFUs)?

This is a measure of the number of viable bacteria in a probiotic. Most supplements pack 1 to 10 billion CFUs per serving.

When trying to help a medical condition and alleviate symptoms I usually look for a minimum of 25-50 billion CFUs and a product with multiple strains.

Bacteria work in diverse teams, so it is best to have a product with more strains than just one.

However, it's not just about the numbers. The benefits vary depending on the strain and your personal health needs.

Remember different strains offer different health benefits.

Medical conditions and probiotic strains that are backed by clinical evidence

IBS 

Irritable bowel syndrome (IBS) is characterized by recurrent abdominal pain, bloating, and changes in bowel habits, which may include diarrhea- or constipation-predominant symptoms.

Treatment guidelines for IBS recommend the use of probiotics, but choosing an appropriate supplement can be challenging due to the diversity of available probiotics, the unique efficacy of different strains, and the lack of randomized controlled trials for some strains.

Strains listed below may become your new best friends. They've been studied specifically for this condition and have shown promising results.

Most probiotics for IBS contain multiple strains, including some of the strains listed below.

💊 Lactobacillus plantarum

💊 Lactobacillus acidophilus

💊 Bifidobacterium infantis

💊 Bacillus coagulans (IBS Constipation)

💊 and Lactobacillius rhamnosus GG (protects gut barrier function)

💊 Saccharomyces Boulardii 

Prevention of Antibiotic Associated Diarrhoea

Ideal to take a probiotic after 2 weeks on treatment and continue for a month after treatment has stopped.

💊 Saccharomyces Boulardii 

💊 Lactobacillius rhamnosus GG

💊 Lactobacillus acidophilus

Womens Health (vaginal and urinary)

💊 Lactobacillius rhamnosus GR-1

Immune health

💊 Lactobacillius rhamnosus GG

Regular Bowel movements

💊 Bifidobacterium BB12

Bifidobacterium BB-12® is one of the world’s most highly documented probiotics. Clinical studies have shown including it in the diet may support regular bowel movements.

Storage needs

Probiotics are living organisms and some of them need to be kept in a cool environment to stay active. So, check if your chosen supplement needs to be refrigerated.

The probiotics found in supplements and food products can sustain life by being put into a dormant state before being added to the product.

This process allows them to sustain life without metabolic activity which can then resume once they are met with the ideal conditions in your gut.

What about probiotics in food?

The World Health Organization has defined probiotics as live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.

Some foods contain live bacteria, but only bacterial strains with a scientifically demonstrated health benefit may be correctly termed probiotics. 



Fermented foods such as kimchi and sauerkraut contain live bacteria and have been associated with health benefits, but they are not considered probiotics as the health benefits were not demonstrated in human scientific studies.

Therefore the ‘adequate amount’ that must be consumed to gain the health benefit has not been determined.

Fermented foods are still great to consume but they vary with the amounts of live cultures.

All yoghurts and kefir have live cultures but only some products have “added probiotics” with specific strains and CFU specified, so you need to check the label.

Valia is a brand of yoghurt that has added probiotics with the strain and CFU listed.

💚 LGG® probiotic to strengthen your immune system

💚 BB-12® probiotic and dietary fibre for digestive support

How to start taking a probiotic?

• Trial 1 probiotic product at a time for a minimum of 4 weeks and monitor symptoms. If you notice no improvement after 12 weeks, discontinue use. 

• It may take time to see benefits from taking a probiotic – at least 3 - 4 weeks. 

• Probiotic supplements should be taken regularly – benefits are not permanent and lost within days if you stop taking a probiotic. 

Ready to Change the Things You Can Change?

So, you can confidently purchase evidence-based probiotic strains knowing that they exhibit a health benefit.

Remember, the best probiotic for you is the one that fits your specific needs.

And always consult your healthcare provider before starting any new supplement regimen.

Looking for foods that are supplemented with live cultures are healthy options to include in your diet such as kefir, yoghurt and fermented vegetables.

For my menopausal women I recommend 1 cup of Kefir daily as it also has added protein and calcium along with live cultures.

There you have it - your roadmap to navigating the world of probiotics. Happy shopping! 👍

Reflection

If you suffer from a condition that may be helped by a probiotic, do your own research on the best strains for the job!

Check out foods supplemented with probiotics in your supermarket or grocery store.

Do they state on the packaging a genus, species, strain and CFUs?

The Snack Bar by Strong Woman Project

Medical Disclaimer:

The Snack Bar by Strong Woman Project provides information for informational purposes only and is not intended to substitute the advice, diagnosis, or treatment from a qualified medical professional. The user should always speak to their doctor, physician, or other qualified medical professional with any medical questions they may have. The Snack Bar by Strong Woman Project and its editors do not advocate nutritional supplementation over proper medical advice or treatment. If the user is using any pharmaceuticals or drugs given to them by a doctor or received with a prescription, they must consult with the doctor in question or an equally qualified medical professional prior to using any nutritional supplementation. The Snack Bar by Strong Woman Project does not assume liability for any actions undertaken after visiting The Snack Bar by Strong Woman Project and does not assume liability if one misuses supplements. The Snack Bar by Strong Woman Project and its editors do not claim that unforeseen side effects will not occur even at the proper dosages, and do not assume responsibility for any side effects from supplements or practices mentioned on The Snack Bar by Strong Woman Project and its content. The Snack Bar by Strong Woman Project neither makes any representations nor recommends or endorses any specific tests, products, procedures, opinions, or other information that may be mentioned on The Snack Bar by Strong Woman Project. Reliance on any information provided by The Snack Bar by Strong Woman Project, its directors, officers, employees, affiliates, agents, contractors, interns, suppliers, service providers, or licensors (collectively, its “Representatives”), or any visitors to The Snack Bar by Strong Woman Project is at the user's own risk.