To put it simply: Bacteria follow the food you eat. The easiest way to manipulate your gut flora is by enriching your diet with a variety of probiotics and prebiotics. Probiotics are the actual bacteria that live in your gut. Prebiotics are the substances that the bacteria eat. Food sources are the best way to get both of these, since the diversity of the bacteria in supplements is not as smart as nature; your second choice could be a high-quality, specific-flora supplement.
Once you've established a healthy colony, you have to care for it. Just as you wouldn't plant a garden and not feed or water it, you can't just pour some kefir on top of a bad diet and expect those beneficial microorganisms to grow and flourish. You need to feed them. Fiber from a balanced diet is one way to nourish your gut microbiome.
Every day scientists are discovering more benefits of having teeming, diverse gut colonies. Some probiotic health and performance benefits we know for certain include:
1. Improved Energy
Probiotics and a healthy gut flora facilitate good and healthy digestion, allowing you to optimally absorb all the vitamins and minerals you need to perform and recover.
2. Increased Immunity
Research shows that probiotics is one of the most surprising ways to improve immunity and can help fight bad bacteria and fend off and reduce the duration of upper respiratory infections (such as the common cold) and gastrointestinal woes such as diarrhea. One particularly interesting study found that highly trained distance runners (who are prone to falling ill from overtaxed immune systems) had less than half the number of sick days when they pumped up their diet with probiotics.
3. Heat Tolerance
Though more research is needed, it appears that having a healthy level of probiotics also improvesexercise performance in the heat. In one study, runners were tasked to run to exhaustion in a series of tests pre- and postprobiotic supplementation (specifically 45 billion CFU of lactobacillus,bifidobacterium and streptococcus strains). After supplementation, the runners improved their performance by a whopping 14 percent in hot conditions. It is likely that the gut lining is protected from damage, which allows digestion and the cooling system to function optimally.
4. Lower Inflammation
Research shows that probiotics can lower levels of inflammation in the body. This helps prevent numerous diseases and illnesses, including chronic diseases such as cancer, heart disease and diabetes, as well as inflammation-based conditions such as rheumatoid arthritis, psoriasis and irritable bowel syndrome.
5. Improved Well-Being
Probiotics have been linked to general health benefits of all kinds, including lower cholesterol; lower blood pressure; healthier blood sugar, body weight and body composition; and even better oral health. Healthy probiotic levels may also improve mood and some research finds that they may even help treat depression.