Probiotics are considered "good bacteria" because they are found naturally in the gastrointestinal tract and help the body function properly. Many people have found probiotics supplements and foods that contain them to be helpful for conditions like irritable bowel syndrome, antibiotic-associated diarrhea, and eczema. But the the U.S. Food and Drug Administration (FDA) has not approved any health claims for probiotics.
Recognizing that strong scientific evidence supporting probiotics for most conditions is lacking, National Institutes of Health's Office of Complementary & Integrative Health conducted a workshop to identify what research is needed in order for "microbiome therapeutics" to be targeted for both specific disease treatment and prevention. In particular, workshop participants agreed that since between two-thirds and three-quarters of the enzymes produced by the gut microbiota still lack "functional annotation," we need a better directory of microbiota. Also, the concept of "healthy gut microbiota" needs definition and should include investigation of the entire microbiota (bacterial, fungal, and viral).
Precision Probiotics Workshop recording & executive summary:
https://www.nccih.nih.gov/news/events/precision-probiotic-therapies-challenges-and-opportunities
Comparing Enzymes and Probiotics
Probiotics help to maintain a balance between ‘good’ and the ‘bad’ gut bacteria, while digestive enzymes break down complex nutrients into smaller particles that your body can absorb.
Who might benefit from enzymes supplements?
Morgan Denhard, a registered dietitian at Johns Hopkins Medicine says that “Overall, a healthy person really doesn’t need to take digestive enzyme supplements. The best digestive enzymes are the ones our bodies make naturally, and they work best when you eat a whole food diet.”
On the other hand, some people with particular digestive issues have had improvement in symptoms when taking over-the-counter enzyme supplements. Enzymes may be appropriate supplements for those with lactose intolerance. As we age, we may not produce enough of certain enzymes, leading to conditions like lactose intolerance that make it hard for us to digest milk and dairy products. Other digestion-related symptoms that may indicate a potential benefit from enzyme supplements include acid reflux, bloating, frequent burping, oily stools, and food sensitivities (such as to high "FOD-MAP" foods). Those who follow a vegetarian or vegan diet may also benefit from an enzyme supplement to more effectively digest cellulose.
Digestive enzymes are made in our salivary glands, stomach, small intestine and pancreas. Examples include:
Amylase: Made in the salivary glands and pancreas; it breaks down starches
Lipase: Made in the pancreas; it breaks down fats; supports gallbladder
Protease: Made in stomach and pancreas; it breaks down proteins into single amino acids
Lactase: Made in the small intestine; it breaks down lactose; supports dairy digestion
Sucrase (Invertase): Made in the small intestine; it breaks down sucrose (sugars)
An example not made naturally by human body, but found in some supplements:
Cellulase: it helps break down cellulose found in fruits and vegetables
Who might benefit from probiotics supplements?
Probiotics might be appropriate for use by those with irritable bowel syndrome, antibiotic-related diarrhea, traveler's diarrhea, or weakened immune systems. They may also help maintain general digestive health for those without any digestive symptoms. You might find probiotics in yogurt or other food products or as a shelf-stable supplement in pill, powder, or capsule form. (Note: all yogurts will contain the beneficial live cultures Lactobacillus bulgaricus and Streptococcus thermophilus.)
Examples of "lactic acid-producing" bacteria found in some
supplements along with potential benefits:
Lactobacillus acidophilus: Maintains integrity of
small intestine walls; this is the most prevelant species of
probiotic
Lactobacillus fermentum: Helps
neutralize toxic products made during digestion, promotes a
healthy balance of bacteria in the gut
Lactobacillus rhamnosus: Called the “travel
probiotic“ because it has been found to be effective in
reducing occurrences of traveler’s diarrhea
Bifidobacteria bifidum: Promotes healthy digestion
in both small and large intestines; especially helpful for
proper digestion of dairy
Bifidobacteria longum:
Helps crowd out bad bacteria, helps neutralize everyday
toxins in the gut, breaks down carbohydrates without
producing excess gas
Bifidobacterium animalis
(In Dannon Activia yogurts, the trademarked name is
Bifidus regularis in the U.S.): Helps avoid constipation
Example of "spore-forming" bacteria found in some dietary
supplements:
Bacillus subtilis: Survives
the effects of stomach acid and body temperature to reach the
large intestine. Produces helpful enzymes inhibits growth of
H. pylori, an organism associated with the occurrence of
ulcers.
Sources and More Reading:
- Digestive Enzymes and Enzymes Supplements:
https://www.hopkinsmedicine.org/health/wellness-and-prevention/digestive-enzymes-and-digestive-enzyme-supplements
- Probiotics 101:
https://deerland.com/digestible/probiotics-101/
- Consumers may check the label for a notice that the supplement has been
tested by an independent inspection organization like NSF International
(https://info.nsf.org/Certified/Dietary/) or U.S. Pharmacopeia (USP Verified)
(https://www.quality-supplements.org/). Always check with your doctor for
recommendations about whether you might benefit from enzyme or probiotics
supplements.
- Check the NIH's Dietary Supplements Label Database to search
more than 140,000 supplement labels for ingredients in probiotics, enzyme
supplements, or other nutritional supplement ingredients. Just as with food
labels, ingredients are listed in order of concentration. Proprietary strains of
probiotics are identified by the use of the ® symbol on the ingredients list.
https://dsld.od.nih.gov/
Above: an example label from the Dietary Supplements Label Database.
- National Institute of Health's Office of Dietary Supplements (ODS) has
registered dietitians on staff who will reply to inquiries made through its web
site with scientific and evidence-based information. Check the Frequently Asked
Questions first to see if your questions have already been answered.
https://ods.od.nih.gov/HealthInformation/ODS_Frequently_Asked_Questions.aspx
Contact with Questions:
https://ods.od.nih.gov/About/Contact_Us.aspx
- Fermented foods are made through the growth and activity of a variety of live microbial cultures. Many of these foods are rich sources of live and potentially beneficial microbes. "All Recipes" identifies some of them.