Probiotics have received a lot of attention in recent years, particularly for their potential benefits for gut health and the immune system. They are available both in fermented foods such as yogurt, sauerkraut and kefir and in supplements in the form of capsules, powders or liquids. Both sources offer probiotics, but how do they differ in effectiveness ? In this blog post, we'll look at the pros and cons of both options and help you make the right choice for your health.
Probiotics from fermented foods
Fermented foods are natural sources of probiotics because they are produced by microorganisms such as lactic acid bacteria during the fermentation process. Examples of such foods include:
- Yogurt : Often contains Lactobacillus and Bifidobacterium .
- Kefir : A fermented milk drink with a diverse spectrum of probiotics.
- Sauerkraut and Kimchi : Fermented vegetables with lactic acid bacteria.
- Miso and tempeh : Fermented soy products with probiotic properties.
- Kombucha : A fermented tea beverage containing various bacteria and yeasts.
Benefits of Probiotics from Food
- Natural and nutritious : Fermented foods are whole foods that contain not only probiotics but also other important nutrients such as vitamins, minerals and fiber. These nutrients support overall health and can have a synergistic effect when combined with probiotics.
- Versatility and availability : Fermented foods are easily accessible and can be integrated into the daily diet. Many of these foods are available in supermarkets around the world or can even be made at home.
- Food matrix : The probiotics in fermented foods are embedded in a natural food matrix that can increase their stability. The matrix provides a "protective shell" that ensures that the probiotics survive the acidic environment of the stomach and become active in the intestine.
Disadvantages of probiotics from food
- Varying probiotic concentration : The probiotic content in fermented foods can vary widely depending on factors such as the manufacturing method, storage, and the microorganisms involved. There is no guarantee that the amount of probiotics is high enough to produce therapeutic effects.
- Not always specific strains : While fermented foods have general probiotic effects, they do not always contain the specific probiotic strains identified in scientific studies as particularly effective for certain health conditions, such as Lactobacillus rhamnosus GG or Bifidobacterium lactis .
- Not everyone can tolerate fermented foods : Some people have difficulty with fermented foods, either due to the high content of histamines (released during fermentation processes) or due to lactose intolerance in the case of yogurt or kefir.
Probiotics in dietary supplements
Probiotic supplements are available in capsules, powders or liquids and are often marketed as a targeted solution for specific health problems. These products often contain selected and scientifically tested probiotic strains.
Benefits of Probiotics from Dietary Supplements
- Targeted probiotic strains : Supplements offer the possibility of consuming specific strains in a precise dosage. This is particularly beneficial when it comes to treating certain health conditions such as irritable bowel syndrome (IBS) , anxiety or allergic reactions , for which certain strains such as Lactobacillus rhamnosus GG or Bifidobacterium longum have been scientifically proven to be effective.
- High and controlled doses : Dietary supplements typically contain high numbers of colony forming units (CFU) , often in the range of 10 to 50 billion CFU per dose. This ensures that a therapeutically effective amount of probiotics reaches the gut.
- Stability and shelf life : Many supplements are formulated to remain stable and allow the probiotics to pass through the stomach intact. Manufacturers often add protective mechanisms such as special capsule technologies or prebiotics to support the probiotics as they pass through the digestive system.
- Individual needs : Supplements are especially useful when you want to address a specific health challenge. They offer consistent dosing and a selection of strains tailored to your needs, such as treating skin problems , allergies or immune deficiencies .
Disadvantages of probiotics in dietary supplements
- No additional nutrition : Supplements do not provide the holistic nutrition that fermented foods do. They do not contain additional nutrients such as vitamins, fiber or enzymes, which can also promote gut health and well-being.
- Cost : Probiotics in supplements can be expensive, especially when taken over a long period of time. High-quality products with well-studied strains and high CFU counts often come with a high price tag.
- Quality differences : Not all supplements are of the same high quality. There are big differences in potency depending on how the products are manufactured and stored. It is important to choose products from certified manufacturers to ensure that the stated amounts of probiotics remain active even until the expiration date.
Fermented Foods vs. Supplements: Which is Better?
Both sources of probiotics have their advantages and disadvantages, and the choice depends on your personal goals and preferences .
- For general health and prevention : If you want to support your intestinal flora as part of a healthy diet, fermented foods can be an excellent and natural source of probiotics. In addition to probiotics, they also provide important nutrients and are easy to integrate into everyday life.
- For targeted therapy or specific health problems : If you're looking to address a specific health challenge, such as irritable bowel syndrome or recurrent urinary tract infections, probiotics in supplements may be a more effective and targeted solution. They provide specialized strains in controlled amounts that are better researched for specific conditions.
Conclusion
Choosing between probiotics in fermented foods and supplements depends on your individual health needs, preferences and lifestyle. Both options have their advantages: Fermented foods offer a natural, nutritious and tasty way to get probiotics, while supplements provide targeted, high-dose and specialized probiotics that may be particularly beneficial for specific health issues. It's best to choose a combination of both approaches to get the best of both worlds and support a healthy, balanced gut flora.
