Does the summer heat make you more susceptible to bloating, allergies and low mood? Here’s why topping up on probiotics can assist alleviate symptoms

You’ve been looking forward to the new weather for months, but now it’s here, you simply feel bloated and sluggish.

It might be that your digestive system will not be working as well correctly, but probably the most common reason behind bloating is an imbalance of bacteria (dysbiosis) within the gut.

rebalancing the useful bacteria through weight loss program and probiotic supplements may help to enhance physical and mental health

We’ve known for a while that having a good variety of healthy bacteria in your gut is vital for excellent digestion and it’s becoming increasingly clear that the health advantages of those bugs extend even further, with the most recent research linking probiotics to a raft of additional health advantages – from higher sleep to clearer skin and a lower risk of depression.

Latest research suggests that rebalancing the useful bacteria through weight loss program and probiotic supplements may help to enhance physical and mental health.

Here we take a look at other ways probiotics may show you how to to…

#1 You’ll drop a few pounds more easily

Research shows eating probiotic foods that contain gut friendly bacteria can assist with weight reduction. In a recent meta-analysis (Nutrients 2021), it was found that individuals who were obese or obese had a lower microbial diversity than those that were a traditional weight. In addition to improving digestion and reducing inflammation, useful bacteria also promote the discharge of the appetite suppressing hormone, leptin.

Lack of fine bacteria may also cause blood sugar imbalances which make it harder to drop a few pounds. The bacteria strains most specifically related to weight reduction included lactobacilli and bifidobacteria.

Other useful strains were L.rhamnosus, L.plantarum and L.curvatus. In an earlier review (Obesity, 2017) it was shown that probiotics may also help to scale back body fat percentage.

#2 Symptoms of Irritable Bowel Syndrome (IBS) will improve

When you suffer from IBS, the painful stomach cramps and alternating constipation and diarrhoea might be seriously debilitating, but studies show probiotics can assist.

‘In a 2017 a Colombian study found that taking probiotic supplements for six weeks were effective in reducing abdominal pain, diarrhoea and constipation,’ says GP and nutrition expert Dr Sarah Brewer.

‘While a 2022 study found that probiotics could improve each symptoms and quality of life for IBS victims’.

This might be because these ‘good bacteria’ can assist to crowd out and reduce numbers of the gas-producing enterobacteria we all know can trigger IBS symptoms she explains.

a 2022 study found that probiotics could improve each symptoms and quality of life for IBS victims

Search for a product containing strains that studies have found help with IBS, which include: Lactobacillus acidophilus, Lactobacillus paracasei, Bifidobacterium lactis and Bifidobacterium bifidus.

Try: Healthspan Super20 Pro, £10.95 which accommodates all 4 live bacterias. 

#3 They assist tackle traveller’s tummy

‘Most of our immune system is situated within the gut and when on holiday we alter our weight loss program which has a knock-on effect on each our digestion and immunity,’ says Professor Glenn Gibson, head of microbiology at Reading University.

A standard results of this could be a greater susceptibility to tummy bugs – especially when our bodies are faced with an onslaught of foreign bugs in a brand new country.

‘Taking probiotics for five days days before after which during trips abroad can prevent this,’ says Professor Gibson.

Indeed a 2007 evaluation of 12 studies found 85 percent of cases of traveller’s diarrhoea were prevented by taking probiotics in this manner.

Studies show the Saccharomyces boulardii probiotic yeast is especially effective for traveller’s tummy diarrhoea.

Try: Viridian’s Travel Biotic, £28.70, also available in health food stores.

#4 You’ll sleep higher

Hot summer weather is a well known insomnia trigger, but did you understand that good gut health could have the other effect and help improve sleep quality?

In response to latest research from health drinks company Yakult, some 40 percent of individuals aren’t aware there might be a link between our gut health and sleep.

In reality, a healthy gut will produce melatonin – referred to as the sleep hormone which regulates the sleep-wake cycle. Yet presently of yr lots of us bask in lower than gut-friendly eating and drinking habits, often gorging on barbecued red meats washed down with alcohol.

‘Practical steps to advertise sleep include eating a healthy weight loss program wealthy in wholegrains, vegetables, healthy fats and lean proteins,’ says Nutritionist Rob Hobson who can also be the writer of The Art of Sleeping.

presently of yr lots of us bask in lower than gut-friendly eating and drinking habits

‘These can assist to support good gut health and ensure you’re getting enough of the nutrients related to sleep, similar to magnesium, zinc, vitamin B6 and vitamin B12, that are involved within the production and regulation of the sleep hormone called melatonin’.

Try: Yakult, present in all major supermarkets – containing 20 billion L. casei Shirota, a strain of friendly bacteria that research has proven reaches the gut alive.

#5 They may help boost your mood

In case your gut will not be working properly, this may affect your mood.

‘The gut can also be referred to as the second brain,’ says Professor Glenn Gibson, professor of Food Microbiology at Reading University.

‘Chemical messages are consistently being transmitted between the ENS (enteric nervous system) and the brain. The ENS is embedded in the liner of the gut and controls digestion.

‘The gut and the brain produce most of the same neurotransmitters, including serotonin, dopamine and gamma-aminobutyric acic (GABA), all of that are involved in regulating mood. This communication works each ways.  If you could have problems together with your gut, this may affect you mentally’.

 In a recent review of seven studies (BMJ Nutrition Prevention & Health, 2019) it was shown that consuming probiotic and prebiotic foods for gut healthy significantly reduced depression and anxiety.

#6 Reduces allergy symptoms

Allergic rhinitis is an inflammation of the within the nose attributable to an allergen, similar to pollen, dust, mould, or animal dander.  It affects around one in five people within the UK.

It also falls under the hayfever umbrella (seasonal allergic rhinitis). Typical symptoms include sneezing, itchiness and a blocked or runny nose.

Research shows unhealthy gut bacteria can trigger or make allergic symptoms worse and taking probiotic supplements may help. In a recent Australian study (Frontiers in Nutrition, 2022) participants took a each day probiotic sachet (lactobacillus reuteri, lactobacillus plantarum, lactobacillus rhamnosus and bifidobacterium lactis).

Research shows unhealthy gut bacteria can trigger or make allergic symptoms worse

After 10 to 12 weeks there was a major reduction in symptoms similar to a runny nose and itchy eyes, improved quality of life, higher sleep, less tiredness and irritability, compared with the placebo group.

While there’s currently no specific allergy probiotic that has been identified, a recent study and others found a mix of the next bacteria can assist : lactobacillus reuteri, lactobacillus plantarum, lactobacillus rhamnosus and bifidobacterium lactis.

#7 Easier to tackle thrush and cystitis

Humid temperatures can mean a rise in thrush in the summertime months, while the increased dehydration risk and never drinking enough water in the warmth might be cystitis triggers. Again probiotics could help.

Urinary tract infections are linked with bowel bacteria that find their way into the bladder, so by inhibiting these ‘bad’ bacteria, probiotics have been found to assist women experiencing recurrent urinary infections.

Urinary tract infections are linked with bowel bacteria that find their way into the bladder

In an analogous way, increasing the great bacteria naturally present in the gut is believed to inhibit the expansion of yeasts answerable for vaginal Candida infections (thrush).

Probiotics containing various lactobacillus strains were found to be handiest against thrush and cystitis, but several studies have also shown than eating live yogurt may help as well, especially with regards to prevention.