The Effects of Probiotic Foods on the Immune System

The stress of modern life, environmental pollution and unhealthy eating habits can weaken our immune system. One way of supporting the immune system is to eat probiotic foods. Probiotics support gut health, and they also play an important role in supporting the immune system.

What Are Probiotics?

Probiotics are live microorganisms that, when taken in adequate amounts, have beneficial effects on health. They are generally known as the "good" or "friendly" bacteria. These microorganisms help balance the gut flora and support the digestive system. The most common types of probiotics belong to the Lactobacillus and Bifidobacterium genera.

The Effects of Probiotics on the Immune System

The immune system is a complex network that protects the body from harmful microorganisms. Probiotics support the way the immune system works in several ways:

• They support gut health: The gut is an important part of the immune system and makes up a large share of the body's line of defence. By helping to balance the gut flora, probiotics help limit the growth of harmful bacteria.
• They may reduce inflammation: By increasing the number of good bacteria in the gut, probiotics may help reduce inflammation. This may lower the body's overall inflammation levels and help the immune system work more effectively.
• They support the function of immune cells: Probiotics support the function of immune cells, in particular the activity of cells such as macrophages, natural killer cells and T lymphocytes.
• They may increase antibody production: Probiotics may strengthen the immune response by increasing antibody production in the gut. The IgA antibody in particular provides defence against pathogens on the surfaces of the gut.

Specific Immune-Related Benefits of Probiotics

The specific benefits of probiotics for the immune system are as follows:

• Supporting resistance to infections: Some studies suggest that probiotics may play a supportive role against respiratory and gut infections. Regular probiotic intake may be associated with a lower frequency and severity of common infections such as colds and flu, although research results vary.
• Allergies: Some types of probiotics may help reduce allergic reactions. Research, particularly in children, has looked at their effect on symptoms of conditions such as allergic rhinitis and eczema.
• Autoimmune conditions: It is thought that probiotics may be of interest in some autoimmune conditions, including rheumatoid arthritis and inflammatory bowel diseases (Crohn's disease and ulcerative colitis). If you have such a condition, please discuss this with your doctor.

Probiotic Foods

Probiotics are found naturally in fermented foods. Some common probiotic foods are as follows:

• Yoghurt: Yoghurt containing live and active cultures is one of the best-known sources of probiotics.
• Kefir: A fermented milk drink, kefir contains a wider range of probiotic bacteria than yoghurt.
• Sauerkraut: Sauerkraut is rich in probiotics that support gut health.
• Kimchi: A staple of Korean cuisine, kimchi is made from fermented vegetables and is rich in probiotics.
• Kombucha: A fermented tea, kombucha contains probiotics that are good for gut health.
• Miso: Made from fermented soya beans, miso is a Japanese food rich in probiotics.
• Tempeh: Also made from fermented soya beans, tempeh is rich in protein and probiotics.

Using Probiotics and What to Watch For

Although probiotics are generally considered safe, they should be used with care in some situations. People with a weakened immune system in particular should talk to their doctor about using probiotics. Before taking supplements, also pay attention to the quality and ingredients of the product.

Probiotic Supplements

Supplements can be helpful when you cannot get enough probiotics from your diet, but it is important to choose the right one. When choosing a supplement, look out for the following:

• Live and active cultures: Make sure the product contains live and active cultures.
• Specific strains: Different probiotic bacteria have different health effects. Choose products that suit your needs.
• Storage conditions: Follow the correct storage conditions to preserve the effectiveness of probiotics. Some products need to be kept in the fridge.

For a healthy life, balanced nutrition together with regular probiotic foods is a good way of supporting your immune system. It is therefore worth increasing your intake of probiotic foods and, if needed, considering a supplement. Doing this with professional support is the best choice for your health.

This article is for general information only; please consult your doctor and dietitian about your own situation.