Are probiotics effective for immune health?
Written by
Robert Kelly
Reviewed by
Prof. Benjamin Murphy, Ph.D.Probiotics work directly on your immune system, balancing gut bacteria, where 70% of your immune cells live. These beneficial microbes increase antibody production and reinforce the intestinal barrier against parasites. Unlike antibiotics, probiotics work with your body's defense systems. The continual use of probiotics creates a protective environment throughout your digestive system.
Gut-Immune Connection
- Probiotics increase secretory IgA antibodies in gut lining
- They regulate immune cell signaling molecules (cytokines)
- Strengthen tight junctions preventing leaky gut syndrome
Pathogen Defense
- Compete with harmful bacteria for nutrients and space
- Produce antimicrobial substances like bacteriocins
- Lower gut pH creating hostile environment for pathogens
Systemic Effects
- Stimulate production of natural killer cells
- Enhance macrophage activity throughout the body
- Reduce systemic inflammation markers like CRP
Effective probiotic foods must contain live active cultures. Opt for plain Greek yogurt, which includes 5 or more bacterial strains per 6-oz serving. Add some keifer, which has 30 or more separate strains for every cup. Unpasteurized kimchee and unpasteurized miso also supply beneficial bacteria. Heat processing destroys beneficial microbes, so these fermented foods need to be unpasteurized. Always check for 'live active cultures' on the label.
Optimize results by combining prebiotic fibers with probiotics. Eating bananas or garlic with yogurt is an effective method to feed the beneficial bacteria in the intestines. High heat in the preparation of probiotic foods should be avoided, as extreme heat can destroy the bacteria. Proper storage (under 40 degrees F) of fermented products is essential to maintain bacterial viability. Taking a daily product consistently will enhance and sustain beneficial immune system changes.
Choose wisely between supplements and food sources. Supplements often contain specific strains such as Lactobacillus rhamnosus GG, but whole foods contain the natural synergy with other nutrients. Before trying high-dose supplements, it's advisable to consult your trusted health care professionals. Food probiotics generally don't produce side effects if eaten correctly.
Timing matters when it comes to the effectiveness of probiotics. Please do not eat them with hot foods or drinks. Take probiotics after taking an antibiotic, but allow at least 2 to 3 hours between these two doses. Take probiotics with food to increase the chance that they will survive the stomach and reach the intestines (which is where you want them to come alive).
Read the full article: Top 10 Immune Support Foods for Health
