As scientists discover more about the microbiome, they learn that its benefits aren’t simply limited to the gut. Instead, its sphere of influence can be felt throughout the body and brain.
In this post, let's explore what the microbiome is and offer a few tips for men looking to improve microbiome health through the use of probiotics.
What Men's Health Issues Concern You Most?
- Probiotics for men can enhance gut health, improve sexual health, mental well-being, and overall vitality.
- The gut microbiome supports essential bodily functions, including immune system support and mental health via the gut-brain axis.
- Probiotics may help maintain prostate health, support testosterone levels, and improve fertility in men.
- Regular probiotic intake can reduce anxiety, depression, and inflammation, benefiting mental health.
- Combining probiotic supplements with a diet rich in natural sources like yogurt and sauerkraut maximizes health benefits.
What Is The Gut Microbiome?
Essentially, the microbiome is a bustling metropolis of microorganisms that live inside our bodies, mainly in the large and small intestines, where probiotics are beneficial for maintaining balance. That image may make some readers feel squeamish (no one likes intruders – especially not inside These microorganisms play a pivotal role in several daily bodily operations, and probiotics may help optimize their functions.
Collectively, organisms in the microbiome support the immune system, synthesize essential amino acids and vitamins, and protect against other harmful bacteria – among many other things. Recently, scientists have begun studying the link between microbiota and mental health (called “the gut-brain axis”), determining that a healthy microbiome can help alleviate anxiety and depression.
The microbiome is the unsung hero of several fundamental bodily operations, and we owe it to this benevolent army of microorganisms to ensure they are healthy and abundant. Here are three ways to improve your microbiome.
Men's Health Benefits Of Taking Probiotics:
What Is A Probiotic Supplement Anyhow?
Often, when you hear someone discuss the microbiome, it’s in relation to probiotics. Probiotics are live bacteria or yeast that people consume. They improve, restore and repopulate our natural gut flora, strengthening the microbiome in the process.
An excellent way to incorporate probiotics into your schedule is to start the day with a bowl of yogurt or kefir. To reinforce your daily probiotic intake, consider substituting meat for tempeh in your dinner or adding naturally pickled vegetables for extra zing.
How To Select The Best Probiotic Supplement?
Men who are looking to try a probiotic should look for a product that contains a diverse range of bacterial strains, as different strains can provide various health benefits. It's also important to choose a probiotic with a high CFU (colony-forming units) count, typically in the billions, to ensure that enough live good bacteria reach the gut. Additionally, men should consider their specific health needs; for example, some probiotics are formulated to support digestive health, while others may target immune function or even mental health.
When selecting a probiotic, it's beneficial to look for one that has been clinically tested and has evidence supporting its efficacy. Checking for third-party testing and certifications can also help ensure the quality and potency of the product. Men with specific health concerns, such as irritable bowel syndrome (IBS) or lactose intolerance, may want to seek out probiotics that have been shown to help with these conditions.
It's also a good idea to consult with a healthcare provider before starting any new supplement, especially if there are underlying health conditions or if other medications are being taken. A healthcare provider can offer personalized advice and help identify the most appropriate probiotic based on individual health needs and goals.
Natural Sources of Probiotics:
On the other hand, sometimes, more natural sources of probiotic bacteria are better. Luckily, there are some great healthy foodshealthy foods that men can eat that will provide natural sources of probiotics to support gut health.
- Fermented Dairy Products: Yogurt, kefir, and some cheeses
- Fermented Vegetables: Sauerkraut, kimchi, and pickles (fermented in brine, not vinegar)
- Soy Products: Miso paste, tempeh, and natto
- Fermented Beverages: Kombucha and certain types of fermented teas
Note: Hard kombucha can have levels of alcohol high enough to kill off the probiotics, so you should use fresh sources instead of bottled or canned products and avoid hard kombucha since, in most instances, it will have minimal probiotic benefits. Don't let that disuade you from trying hard kombucha - we love our friends at Boochcraft and JuneShine ... both of them make delicious hard kombucha!
Side effects of probiotics
Men may experience mild side effects when taking probiotics, including digestive issues like gas, bloating, and diarrhea as the body adjusts. Probiotics can lead to infections or allergic reactions in rare cases, particularly in those with weakened immune systems. Some individuals might also encounter headaches or skin reactions, though these are less common. While these side effects are generally temporary, it's advisable to consult a healthcare professional before starting probiotics.
How Prebiotics May Benefit Men's Gut Health
Prebiotics are less discussed but equally as important as probiotics. In essence, prebiotics are the food that probiotics eat. Without a proper diet, probiotics can’t work their magic (just like us), and so it’s essential to the microbiome that you balance your probiotic intake with prebiotics; this balance may help prevent constipation.
How To Select A Good Prebiotic Supplement For Men's Health
Natural Sources of Prebiotics:
Similar to how there are many natural sources that men can use to incorporate probiotics into their diet, the same is true for prebiotics as well. Here some healthy options that you can use to improve gut health by establishing a robust microbiome.
- Vegetables: Garlic, onions, asparagus, leeks, and other sources of prebiotics can enhance the effectiveness of good bacteria.
- Fruits: Bananas, apples, and berries
- Whole Grains: Oats, barley, and whole wheat
- Legumes: Lentils, chickpeas, and beans
- Roots: Chicory root and dandelion greens
- Nuts and Seeds: Flaxseeds and chia seeds
Ultimately, for robust gut health, men should include a mixture of healthy foods that include both prebiotics as well as probiotics. Supplements are important to overcome deficiencies, but where possible, it is important to ensure a healthy diet that avoids elements that can upset the body's natural balance.
Adding pre and probiotics can help restore your gut microbiome - but it isn't a magical cure for abusing your digestive system by drinking too much, eating too many fatty, sugary foods, and not getting enough sleep.
Getting Good Bacteria: Probiotic Foods vs Supplements:
Taking probiotic supplements offers several advantages compared to consuming probiotics through a healthy diet, though both approaches have their own benefits:
