By nutritionist Zoe Bingley-Pullin

As a nutritionist (and Mum!), I have always been a huge advocate of nurturing a healthy gut microbiome. If you aren’t familiar with the term ‘microbiome,’ it refers to the make-up of microorganisms (both helpful and harmful) living together in a particular habit, and here we are talking about the human gastrointestinal tract.

Our microbiome is fundamental to overall wellbeing, because it can have an impact on so many areas of health including digestion, immunity, mood, weight, blood sugar regulation and even heart health.

To set my family up for the most “health” success, I make sure that probiotics are part of our daily routine. For us, this often means adding probiotics to our fresh veggie juice, yoghurt or smoothies at breakfast time. This is not only a yum way to include probiotics in our diet, but it is also effortless, which is key to sticking to healthy routines.

To find out exactly why and how to nurture a healthy microbiome with probiotics, diet and lifestyle, I share my tips below.

What exactly is a probiotic and a balanced microbiome?

Put simply, probiotics are live microorganisms, that are known to have beneficial health effects. There are hundreds of different species of probiotics, which can have varying effects on health and may be used as targeted support for specific health concerns.

Our digestive tract houses approximately 100 trillion micro-organisms including bacteria, viruses, fungi and protozoa. A balanced microbiome means we have a healthy balance of good vs harmful bacteria residing in our gut, along with a diverse range of species. When we have poor bacteria diversity, and too many harmful bacteria species, this is called dysbiosis.

Signs of dysbiosis can include:

• Digestive upset and irritable bowel syndrome such as bloating, nausea, constipation and/or diarrhoea.
• Brain fog, fatigue, irritability and low mood.
• Struggle to lose or maintain weight.
• Increased pain severity and sensitivity in inflammatory pain conditions.

This is where probiotics come in, because they can be a helpful tool to improve gut health.

Specifically, depending on the strains and dose, probiotics may help to:

• Rebalance and normalise an imbalanced microbiome (Plaza-Diaz et al 2019));
• Assist with bowel movement frequency  – specifically B. lactis HN019 has been shown to decrease and reduce whole gut transit time and functional GI symptoms in adults (Waller et al 2011);
• Support and maintain immunity – specifically Bifidobacteria show both pro- and anti-inflammatory effects (Lim et al 2020) while Lactobacillus strains may enhance the
• integrity of the intestinal barrier, which may assist with immune tolerance (Hemarajata et al 2013); and
• Assist with nutrient and mineral status in healthy individuals including vitamin B12, folate, calcium, zinc and iron (Barkhidarian et al 2021).

What to look for when selecting a probiotic containing supplement?

When selecting a probiotic, there are a few key factors to look out for as explained below.

Firstly, probiotic dosage is listed on the label as colony forming units (CFU). CFU refers to the number of live microorganisms per serving. The most beneficial number of CFU varies, especially for specific ailments, but the suggested minimum is 1 billion CFU per dose (adults). All Alliaus products have well over this CFU per dose.

Secondly, look for use of well researched strains such as HN001 and HN019. Similarity, use of patented probiotics such as CP-9 and bv-77, which may have fat-reducing/weight-reducing capacity.

Thirdly, look for a formulation which also contains ingredients with prebiotic properties, such as fructose oligosaccharide. This is because prebiotics provide fuel for bacteria to flourish.

Finally, if you are opting for a powdered probiotic, taste can be a factor for many. Looking for a brand which uses natural flavouring such as from fruit sources is a healthier and more delicious option. I especially like that Alliaus probiotics are flavoured with Australian kiwifruit, mango and blackcurrant. These yum flavours make it enjoyable to have Alliaus probiotics either directly in the mouth or dissolved in water as a nicely flavoured drink. I’m also a big fan of the fact Alliaus probiotics do not require refrigeration and I can take them on the go with me and when travelling. This really complements my fast-paced lifestyle!

How can diet and lifestyle also support gut health?

Aside from taking a good quality probiotic, there are many dietary and lifestyle factors which can help nurture a healthy microbiome including:

• Consuming adequate fibre:fibre, especially prebiotics help to feed bacteria. Adult women should aim for at least 25g fibre daily and 30g for adult men. Good sources of prebiotics include oats, asparagus, psyllium and legumes.
• Plant diversity: not only is total fibre count important, but so too is plant diversity. Specifically, aiming to consume at least 30 different types of plant foods weekly.
• Consume polyphenol rich food:Including sources of polyphenols in the diet can benefit gut health because they act like prebiotics, helping to stimulate the growth of beneficial bacteria and inhibit the growth of pathogenic bacteria. Foods rich in polyphenols include herbs, spices, apples, cocoa powder, flaxseeds, plums, hazelnuts, olives, berries, black grapes, red onion, spinach, shallots, back beans, pears and red lettuce.
• Reduce unhealthy fats: Consuming too many trans and saturated unhealthy fats can lead to an unhealthy balance of bacteria and intestinal inflammation compared to healthy fats. Cut back on fried and processed foods and instead opt for healthy monounsaturated and polyunsaturated fats found in extra virgin olive oil, avocado, hemp seeds, chia seeds, walnuts and fatty fish.

Lifestyle

• Take measures to combat stress: stress can have a huge impact on gut function because when we are in a stressed state, blood is diverted away from the digestion tract impairing its ability to function. Find what works for you, but some helpful ideas include; walking in green space, meditation, laughter therapy, gentle movement and deep diaphragmatic breathing.
• Regular movement: exercise is important not only to get the digestive tract moving but it has also been shown to increase both the number and diversity of bacteria in the gastrointestinal tract. Find an exercise type you like and change it up regularly so it doesn’t feel like a chore.

References

Barkhidarian, B. Roldos, L. Iskandar, M. Saedisomeolia, A. Kubow, S. (2021). Probiotic Supplementation and Micronutrient Status in Healthy Subjects: A systemic Review of Clinical Trials. Nutrients. 13, 3001.

Hemarajata, P. Versalovic, J. (2013). Effects of probiotics on gut microbiota: mechanisms of intestinal immunomodulation and neuromodulation. Therapeutic Advances in Gastroenterology. 6(1), 39-51.

Lim, H., Shin,. (2020). Antimicrobial and Immunomodulatory Effects of Bifidobacterium Strains: A Review. Journal of Microbiology and Biotechnology, 30(12), 1793-1800. 

Plaza-Diaz, J. Ruiz-Ojeda, F. Gil-Campos, M. Gil, A. (2019). Mechanisms of Action of Probiotics. Advances in Nutrition. 10(Supp 1): S49-S66.
Waller, P., Gopal, P., Leyer, G., Ouwehand, A., Reifer, C., Stewart, M., Miller, L. (2011). Dose-response effect of Bifidobacterium lactis HN019 on whole gut transit time and functional gastrointestinal symptoms in adults. Scandinavian Journal of Gastroenterology, 46(9), 1057-1064. NB: the doses used in this study were higher than found in Alliaus Digestive Aid