Probiotics and bacteria … when less is really more

The proliferation of probiotics has become so strong there is now a tremendous range of options available. Both clinical research and anecdotal feedback has answered the question of value — it’s clear that taking a probiotic can be effective for gut health. The question now is often how to pick one that actually works.

Accumulating evidence is showing that the bacteria in our digestive system play an important role in our overall health. Normal development of the human body, our immune function, and maintaining proper nutrition absorption each are influenced by the diversity of species resident in the gut. Even the health of our brain and emotions can be related to our gut microbiome.

There are from 400 to as many as 1,000 different species of bacteria calling home within us. Our gut health is dependent upon the right balance. Often the thought is that there are good bacteria and bad bacteria in our gut. In reality, it’s more the amount of each and where they reside that is important.

In our stomach and upper intestine, the amount of flora is typically sparse. When bacteria grow too much in these areas we could end of with problems like small intestinal bacteria overgrowth called SIBO, or a Heliocabacter pylori infection. H. pylori, as it is often referred to, is an underlying contributor to acid reflux. This can also progress to gastroesophageal reflux disease, or GERD, and lead to ulcers.

If there is an overgrowth of bacteria in the upper part of the intestine, you may not be able to absorb nutrients sufficiently. Fat soluble vitamins like A, D, K, and E may be harder to obtain. This goes the same for some of the B vitamins, iron, and other minerals. Among other problems, malabsorption can lead to osteopenia or osteoporosis.

Factors that contribute to overgrowth is a low level of stomach acid and food not moving along quickly enough. Though it’s not just having too many organisms that cause problems, it also depends upon which kind.

What we eat plays an important factor in acid reflux. Eating sugary foods or those made with flour tends to feed these bacteria. It’s when the population rises so much that our gut gets irritated. This also results in inflammation and increased intestinal permeability, neither of which are a good thing.

Overgrowth, or undergrowth, of bacteria in the intestine is called dysbiosis. Probiotics can help counter this by encouraging the growth of beneficial bacteria and getting food moving along. The mechanisms of this are still unclear but it may be due to signaling molecules that bacteria send out and receive. When helpful bacteria grow, they will take up residence which leaves less room and resources for detrimental bacteria.

It’s not always as simple as selecting a probiotic with as many strains as possible. The problem is the more strains, the less potency there is for each strain.

A 50 billion product with 3 strains compared to one with 30 will be 10 times more potent. Here again, it depends upon which strains. Some strains deteriorate rather quickly. Others survive well as they travel into the gut.

Overall, I suggest looking for species native to the human gut. Between 3 to 13 strains appears to be an effective ground. I typically look for ratings from 20 to 50 billion for everyday gut health, but keep in mind that measurements at expiration are better than those at time of manufacture. Manufactures aren’t always upfront about this, so it’s good to check.

Feel free to stop on by if you want to go over this more.

Scott Porter, a functional medicine pharmacist, is the director of the Center for Functional Nutrition at Sandpoint Super Drug.