概述

Probioticsare tiny microorganisms that deliver health benefits to their host. Our bodies rely on all sorts of microorganisms to keep things working and keep us healthy, and probiotics play a part in this. They’re the good bacteria that you actuallywantin your system.

They support healthy body systems from your mouth to your gut, and help control harmful microorganisms like germs. At the right levels, probiotics aid digestion and improve nutrient absorption.

益生菌自然发生fermented foods和cultured milk, but you can also find manufactured益生菌补充剂。继续阅读，了解有关益生菌对消化健康影响的更多信息。

益生菌被认为有助于有助于消化问题，如：

但是，我们还有很多东西要了解他们如何工作以及它们如何跨越人口。

Most studies on probiotics have been small and don’t tell us exactly how probiotics aid digestion. They also don’t tell us how to consistently dose or administer probiotics as a supplement.

Probiotics are understood to be safe for most people, and there are some general guidelines. Here’s what we做know:

  • Digestive ecosystems differ.有便秘的人 有不同的生态系统 of microorganisms in their intestines than people without constipation. What we don’t know is if constipation is the cause or effect of these different ecosystems.
  • They lower pH levels.Probiotics lower the pH level 在结肠中，这可能有助于粪便越快地移动。
  • 他们可以缓解抗生素相关的腹泻。Probiotics may be especially helpful in relieving diarrhea associated with antibiotics andClostridium艰难岩。这个想法是益生菌补充抗生素可能已经杀害的好细菌。
  • 他们可以帮助吸收蛋白质。Probiotics can help 您最好在饮食中吸收蛋白质，以及其他维生素和营养素。

Not all probiotics are equal, and more research is needed to understand the每种类型的好处。大多数研究涵盖了Lactobacillus和theBifidobacterium菌株。这些菌株包括：

一种 2010 study 发现了B. lactis和L.酪岩were effective in relieving constipation. The study reviewed five previously published studies that involved adults and children.

一种ny probiotics not under theLactobacillus和Bifidobacteriumgenera might not be safe, and more research is needed before being used.

Because probiotics are taken by mouth, their efficacy depends on how well they can stand up to the very acidic environment of the stomach and gastrointestinal tract. The highest quality probiotics will pass through your stomach still intact and move into the intestines where nutrients are absorbed. This is where probiotics do most of their healing and good work.

益生菌生活，因此他们的生存能力可能受到包装和储存的任何问题的影响。我们更多地了解如何最好地管理益生菌。一旦到达那里，我们还需要了解有关益生菌在肠道内部的更多信息。目前，并不认为任何益生菌的剂量都必须永远留在你的系统中。目前的做法是采取日常剂量的益生菌。

要开始获得益生菌的好处，请增加您的日常消费。您可以通过食品来源或补充剂来完成这件事。世界各地的许多传统食物自然含有益生菌。这些食物包括：

轻松增加益生菌摄入量缓慢，并注意任何副作用 - 既有阳性和阴性。由于有许多不同的益生菌菌株，请注意它们的每个人如何影响您的不同。一种食品和补充杂志对这个介绍期非常有帮助。

以下是服用益生菌的一些额外提示：

慢慢增加CFU.

Recommended daily doses range from 1 billion to 10 billion colony forming units (CFUs). Start at 1 CFU and slowly increase while paying attention to how your body responds. Kefir contains 15-20 CFUs per cup. Supplements should list their CFUs on the bottle.

Take advice if it’s your first time

Iffermented foods对您来说是新的，找到一个朋友或高度评分的餐厅向他们介绍他们，以及如何最好地享受。

Take at specific times in regards to meals

在吃饭之前或用餐前服用益生菌，但是不是吃完之后。

在补充剂之前尝试自然来源

您可以服用益生素补充剂，但从他们的自然来源中，通常更有益。益生菌的食物来源将包含各种各样的菌株，但补充剂应列出它们包含的每个单独类型。

注意标签和质量

美国食品和药物管理局（FDA）不调节补充剂，因此质量并不总是保证。仔细阅读标签并按照存储说明进行操作。试着挑选一个值得信赖的品牌。如果可以，找医生可以帮助您了解更多信息。

Probiotics may help manage:

Reducing the side effects of any of the above issues can improve your quality of life and overall sense of well-being.

The benefits of probiotics in your gut go beyond just healthy bowel movements. A healthy digestive system has 已挂钩 to improvements in mental health and immune response. Probiotics are also currently being 学习 for their benefits to oral health and dermatological health. By aiding in protein absorption, probiotics can also help your body recover after workout and reduce muscle strain.

一种s concerns rise about antibiotic-resistant infections, probiotics could be powerful protective and healing agents that work seamlessly with our natural body systems.

益生菌对大多数人都被认为是安全的。研究不会报告带走它们的主要风险。

益生菌最常见的副作用是gas and bloating。If you have severe reactions, including abdominal pain, reduce your daily CFU intake and slowly increase again over time.

在开始新的健康补充之前，请随时与您的医生交谈。在向您的孩子提供益生菌补充剂之前，与他们的儿科医生交谈。早产儿不应该服用一些益生菌。

Probiotics might not be recommended for people with chronic illness or a weakened immune system. Don’t use probiotics to replace prescription medications without first consulting your doctor.

Research indicates a positive association between taking probiotics and healthy digestion in people of all ages. Healthy digestion also leads to improved mental and oral health, a healthy immune system, and possibly healthier skin.

If you’re interested in gaining the benefits of probiotics, introduce them slowly into your diet with traditional foods or supplements.